Zar-Fit's High Volume Workouts

[ZAR-FIT]

your volume is insane, I think I would die, but the weight is huge. any shows coming up?

My plan is to compete next year. I am a superheavy competitor, but always at the bottom of the weight class. i want to step on stage a solid 250. thats the only way i'll have a chance at jr. nationals. so a regional show next year followed by a jr. is the plan for now.

[ZAR-FIT]

2-26-2012: Shoulders
Standing Lateral Raises- 20's x 25, 35's x 20, 55s x 15,15, 60's x 15, 60's x 10 - drop to 40's x failure.
BB Front Raises- 60 x 15, 80 x 15, 100 x 15, 110 x 15, 110 x 15
Smith Machine Press- 135x20, 225x15, 275x12,10, 315x8
DB Seated Shoulder Press- 65s x 15, 85s x 15, 100s x 12, 110's x 10, 100's x 12
Rear Pec Dec- 4 sets 25-15 reps
Machine Lateral Raises- 6 sets, 25-15 reps

[ZAR-FIT]

3-2-2012: Chest
Flat Bench
Incline Dumbell Bench
Pec Dec
Cable Flys
Pushups

3-1-2012: Arms
Cable Pushdowns superset w/ Cable Curls- 5 sets, 30-15 reps
Preacher Curls superset w/ Dips - 5 sets, 15-8 reps
Single Arm Cable Curls superset with Overhead Cable Tricep Extension - 3 sets, 15-10 reps
Cable Pushdowns superset w/ Cable Curls - 3 sets, 25-15 reps

2-28-2012: Back
Hammer Strength Horizontal Row - 6 sets, 20-12 reps
Hammer Strenght Pull Down - 4 sets, 20-10 reps
Close Grip Cable Pulldown- 5 sets, 20-8 reps, drop sets on last 2 sets
Straight Arm Cable Pullover- 5 sets, 30-15 reps
superset with
Close Grip Pullups- 5 sets, failure

[Cards]

really like the workouts, I wish i had that type of work capacity.

do you fit all your calories in between a certain time frame then not eat past that? When you're sore do you lower the weight and increase the volume until things loosen up/feel better?

[ZAR-FIT]

really like the workouts, I wish i had that type of work capacity.

do you fit all your calories in between a certain time frame then not eat past that? When you're sore do you lower the weight and increase the volume until things loosen up/feel better?

i eat every 2 hours, no real limits on it either. typical meal is 9 oz of chicken/meat with 2 cups of rice/10oz potato... sometimes if i wake up and am hungry ill eat... no time frame for food. when im sore i usually avoid the muscle group till its ready to go... if im supposed to hit chest, but its still too sore, ill wait another day and hit a different muscle that day. I always listen to my body and its worked for me thus far.

[ZAR-FIT]

3-7-2012: Back
Pullups- BW - 5 sets to failure, kips allowed
Lat Pulldown- 5 sets, 25-15 reps
Seated Row- 4 sets, 20-12 reps
Standing Straight Arm Cable Pullovers- 4 sets, 25-15 reps
Assisted Close Grip Pullups- 4 sets, 15 reps
Hyperextensions- 4 sets, 25 reps

3-6-2012: Shoulders and Tris
Standing Lateral DB Raises- 6 sets, 25-15 reps
Standing BB Front Raises- 4 sets, 20-15 reps
Reverse Pec Dec- 5 sets, 25-15 reps
Seated DB shoulder Presses- 4 sets, 20-12 reps
Machine Shoulder Press- 4 sets, 15-12 reps
Wide Grip Tricep Cable Pushdowns- 6 sets, 25-15 reps
Close Grip Tricep Cable Pushdowns- 6 sets, 20-12 reps

3-5-2012: Legs
Laying Hammy Curls- 8 sets, 15-10 reps
superset with
Leg Extension- 8 sets, 20-10 reps
Seated Hammy Curls- 5 sets, 20-10 reps
Leg Press- 8 sets, 25-15 reps
Leg Extension- 4 sets, all dropsets

[ZAR-FIT]

3-9-2012: Arms


3-10-2012: Chest
Flat Bench- 135x20, 225x15, 315x10, 365x5,5, 225x10,10
Cable Flys- 6 sets, 20-12reps
Incline DB Fly- 55's x 15, 75's x 8, 55's x 15, 75's x 8
Pec Dec- 4 sets, 15-10 reps
Hammer Strength Plate Loaded Dip Machine- 4 plates x 15, 6 plates x 8,8,8, 4 plates x 15

[ZAR-FIT]

3-11-2012: Legs
Machine Horizontal Leg Press- 4 sets, 25-20 reps
Converging Leg Press- 6 sets, 20, 20, 15, 15, 12, 12 reps
Laying Leg Curls- 6 sets, 15-12 reps with partials to failure
Leg Extension- 6 sets, 15-10 reps with partials to failure
Hyperextensions- 4 sets, full to partials to failure

[ZAR-FIT]

3-12-2012: Back
Reverse grip pull downs- 2 sets, 20 and 15 reps
super set w/
Straight Arm Cable Pull Overs- 15 resp
Wide Grip Pull Downs- 3 sets, 15-10 reps
Super set w/
Straight Arm Cable Pullovers- 12-15 reps
Close Grip Pull Downs - 4 sets, 20-10 reps
superset w/
Close Grip Pull Ups- 4 sets, 12-8
Deadlifts- 135x15, 225x12, 315x10,10
Hammer Strenght Horizontal Row- 5 sets, 20-12 reps
Hyperextensions- 4 sets, 25 reps

[ZAR-FIT]

3-13-2012: Triceps
Triangel Cable Pushdowns- 6 sets, 20-15 reps
Overhead High Cable Extensions (facing out) - 5
Close Grip Bench Press- 225x15, 315x10,10,5, 225x10,6
superset with
Skull Crushers- 6 sets, 135x8,8,8,6,6,10
Machine Dips- 3 sets, dropsets to failure

[ZAR-FIT]

3-14-2012: Shoulders
Lateral Raises- 4 sets, 15 reps, drop set on 4th set (12reps, cut weight in half, 15 reps)
Front BB Raises- 50x15, 70x15, 100x15,15, 60x20
Reverse Pec Dec- 4 sets, 20reps, last two sets are both double drop sets (10reps to 8 reps to failure)
Seated Dumbbell Press- 4 sets, 60's x 15, 90's x 12, 110's x 10, (110's x 8, drop to 60's, reps to failure
DB Shrugs- 4 sets, 20 reps
Seated Lateral Raises- 20's x 100 reps, rest when needed briefly but think of it as a race
Lateral Raise Static Hold- 1 set, 15's, hold for 30sec, rest 15, hold for 30 sec.

[JacobH]

If you're planning to compete next year I am assuming you are gaining some serious weight? What is your bodyweight right now?

[ZAR-FIT]

If you're planning to compete next year I am assuming you are gaining some serious weight? What is your bodyweight right now?

I'm at 270 right now. The plan is to get to 290 and hold it. Then compete next spring.

[JacobH]

Damn dude you are huge, what BF% would you guess you are at 270?

[ZAR-FIT]

3-16-2012: Legs
Machine Leg Press- 5 sets
Leg Extension- 5 sets
Squats- 6 sets
Laying Hammy Curls- 5 sets
SDLs- 4 sets

[ZAR-FIT]

3-18-2012: chest
Flat Bench- 315, until 50 reps is completed
Cable Flys- 150, until 50 reps is completed
Machine Press- 200 until 50 reps is completed
BW Dips- Until 50 reps is completed
Pushups- Until 50 reps is completed

[ZAR-FIT]

3-19-2012: BACK
Pull Ups- BW until 50 is completed
Lat Pull Down- 50 reps... no set more than 12 at one time
Dead Lift- 225, warmup... 315- until 50 reps is completed
Hammer Strength Horizontal Row- 4 plates per side - 50 reps total
Hyperextensions- BW- 50 reps total
Close Grip Pull Downs- 50 reps total... no set more than 12

[ZAR-FIT]

3-21-2012: Legs
Leg Extension- Light, until 100 reps completed
Back Squat- 225 warmup, 315x10, 425 until 50 reps completed
Laying Hammy Curls- Until 100 reps completed

[ZAR-FIT]

3-22-2012: Shoulders
Machine Lateral Raises- 100 total reps, no set higher than 25
Hammerstrength Shoulder Press- 2 plates warmup, 3 plates until 50 reps completed
Plate Loaded Shrug Machine- 6 plates/side, 50 reps total
DB Front Raises- 60 reps total, no set more than 15 reps
Standing One Arm DB Press- 3 sets of 10 per arm

[ZAR-FIT]

3-23-2012: Arms
Standing DB alternating curls- Warmup, 25 reps/arm, Worksets, 60 reps total, no set more than 15
Cable Pushdowns- Warmup, 25reps, Worksets, 60reps total, no set more than 15
Single Arm Preacher Machine Curls- 60 reps totat per arm, no set more than 12
Overhead Cable Extension- 60 reps totat, not set more than 15
Standing BB curls- 95lb, 60 reps total
Close Grip Pushups- 50 reps total

[ZAR-FIT]

3-25-2012: Chest
Cable Flys- 10 sets, 20-10 reps
Flat Bench- 10 sets, 225-405, 15-3 reps, (pryamid up and down)
Incline DB Press- 5 sets, 100's to failure
Decline Chest Press on Dip Machine- 5 sets, 15-10 reps

3-26-2012: Back
Wide Grip Lat Pull Downs- 10 sets, 20-6 reps, pyramiding up and down
Close Grip Lat Pull Downs- 6 sets, 15-6 reps, pyramiding up and down
Deadlifts- 5 sets, 315, 10 reps
Hammer Strength Horizontal Row SUPERSET w/ Hammer Strength Reverse Grip Pull Down- 5 sets, 15-6 reps
Straight Arm Cable Pull Overs SUPERSET w. Close Grip Pullups - 5 sets, 15-10 pullovers, failure pullups

[ZAR-FIT]

3-28-2012: Arms (MORNING)
Cable Pushdowns SUPERSET w/ Rope Cable Curls- 5 sets, 25-10 reps
Overhead Cable Extensions SUPERSET w/ Rope Cable Curls- 5 sets, 25-10 reps
Preacher Machine Curls SUPERSET w/ Tricep Extension Machine- 5 sets
Single Arm Preacher Machine Curls SUPERSET w/ Dip Machine- 5 sets
Standing BB curls- 100lbs, 3 sets to failure


3-28-2012: Hammys (NIGHT)
Stiff Leg Deads- 5 sets, 225x20,20, 315x15,12,12
Laying Leg Curls- 15 sets, 20-10reps (two different machines)
Seated Leg Curls- 6 sets, 15-12 reps
Hyperextensions- 100 reps total

[ZAR-FIT]

3-29-2012: Shoulders and Traps
Standing BB Shrugs- 5 sets behind the back working up to 5 pl60'sates
Standing BB Shrugs- 5 sets infront of body working from 5 to 7 plates
Reverse Pec Dec- 4 sets, 15 reps
Seated DB Press- 5 sets, 60's x15, 100's x12, 130's x8,8, 150's x6, 130's drop 80's drop 50's, 130's x12
Standing Lateral Raises- 4 sets, 15 reps

3-30-2012: Chest and Back
Hoist Plate loaded Press- 2/side x 20, 3/side x 20, 4/side x 12, 5/side x 6, double drop- 5/3/1/side x 6,8,10- done twice
Hoist Plate loaded Pull Down- 2/side x 20, 3/side x 15, 4/side x15, 5/side x 10, double drop- 5/3/1/side x 10,10,12
Hoist Machine Fly- 4 sets, 20-15 reps
Hoist Plate Loaded Horizontal Row- 2/side x 15, 3/side x 12,10,12
Superset w/
Standing Straight Arm Cable Pullovers- 4 sets, 15 reps
Cable Crossovers- 5 sets, 15-10 reps
Close Grip Cable Pulldown- 4 sets, 15-12 reps

4-1-2012: Bicep Pump
Standing BB- 5 sets 25-15
Seated DB- 4 sets, 15-10 reps
Standing Hammer Curls- 4 sets
Drop set w/
Standing DB Curls- 4 sets
Preacher Machine- 3 sets, double drop sets, 30-50 reps total

4-2-2012: Quads
Back Squats- 135x15, 225x12,12, 315x10, 405x15,15, 495x8,8, 405x10, 225x10
Leg Extensions- 6 sets, 3 regualr, 3 double drop sets
Superset w/
Sissy Squats- 6 sets, 15-20 reps
Leg Press- 4/side x25, 8/side x 25, 11/side x 20,20,20,20, 6/side x 25

[ZAR-FIT]

4-3-2012: Chest
Flat Bench- 135x20, 225x15, 225x15, 315x14, 315x12, Drop set,chest to halfway up(405x7, 315x7, 225x10) x 2
Incline DB Fly- (straight arm) 3 sets, 50's x 15 reps, (press fly) 2 sets, 65's x 15
Cable Fly- 4 sets, 15-20reps
Weighted Dips- (drop set to BW every set) 6 sets, 2 added plates - failure drop to BW- failure

[ZAR-FIT]

4-5-2012- Back
Seated Horizonal Rows / Superset / Standing Straight arm pullovers - 4 sets, 15-10 reps
Pullups- BW - 6 sets, drop set to assisted to finish the set, 15 reps
Hammer Strength Hammer Rows- 3 sets, 25 reps
Lat Pull Downs- Neutral Grip- 4 sets, 15-8 reps