Zar-Fit's High Volume Workouts

[Beast]

Do you always stay in the higher rep ranges?

[ZAR-FIT]

Do you always stay in the higher rep ranges?

Yea man... for the most part I do. for bench i do like to drop to some heavy low reps too. But those are all my workouts. so it explains the question too.

[ZAR-FIT]

4-6-2012: Arms
Warmup Superset of Pushdowns and Cable Curls- 3 sets
Skull Crushers - 4 sets, 15 reps
Superset w/
Standing Straight Bar Curls - 4 sets, 20-15 reps
Close Grip Bench- 4 sets, 225x15, 315x8,8, 225x12
Superset w/
Preacher Curls (Plate Loaded)- 4 sets, 2 plates, 20-15 reps
Dips
Superset w/
Laying High Cable Curls to Face- 4 sets, 15 reps
Dip Machine - 3 sets, 15-10 reps
Superset w/
Tricep Ext Machine- 3sets, 20-15 reps
Bent over Concentration Curls- 4 sets, 35s x 20, 50s x 12,12,12
Hammer Curls - 2 sets, 100's dropped to 50s

[ZAR-FIT]

4-9-2012: Legs
Laying Ham Curls- 2 warmup sets, 5 working sets, 20-12 reps
Leg Extension- 2 warmup sets, 5 working sets, 20-12 reps
Laying Ham Curls- 3 sets, double drop sets, failure on every drop
Leg Extension- 3 sets, double drop sets, faiure on every drop
Seated Ham Curls- 4 sets, 25-15 reps'
Superset w/
Sissy Squats- 4 sets, 15-10 reps
Leg Press- 3 sets, 20 reps

[ZAR-FIT]

4-10-2012: Chest
Machine Chest Press- Start at half stack, do 12 reps, then jump up 2 plates every set until 12 can not be achieved. Once you find a weight you cant do for 12, do as many, then drop set to 100lbs less and go to failure. Perform 3 sets with the drop. (took me 4 sets to get to the weight)
Cable Flys- 5 sets, 20-12 reps
Hammer Strength Wide Press- 3 sets, 12-8 reps
Hammer Strength Straight Press- 2 sets, 10 reps
Flat Bench- 4 sets, 315x5,5, 225xfaiure,failure- full to partial to needs to be picked up off your chest
Cable Fly- 3 sets, double drops

[Whoopipally]

Very impressive hard work. I saw you posted at 270. Are you doing this geared or no? Just generally curious.

[ZAR-FIT]

Recently, for the past 2 months I've been battling with Ulcerative Colitis. Body weight has dropped cause i cant overload my stomach like i should be doing. holding 260 now, ungeared.

[ZAR-FIT]

4-12-2012: Back
500 Pullups- 100 Overhand, 100 Reverse, 200 Close Neutral (Not assisted, took a long time to complete. No specific order, ie. 6 overhand followed by 10 neutral followed by 8 Reverse...)
Hyperextensions- 4 sets, 25 reps

[ZAR-FIT]

4-15-2012: Shoulders
Seated Lateral Raises- 3 sets, 25x25, 35x20, 45x15
Standing Lateral Raises- 4 sets, 45x20, 55x15, 65x10, 45x15
Reverse Pec Dec- 4 sets, 25-15 reps
Single Arm Cable Front Raises- 4 sets, back to back to back, 12-10 reps
Singel Arm Cable Overhead Press- 4 sets, back to back to back..., 16-10 reps
Reverse Pec Dec- 3 sets, double drop sets

[NITF]

Recently, for the past 2 months I've been battling with Ulcerative Colitis. Body weight has dropped cause i cant overload my stomach like i should be doing. holding 260 now, ungeared.

Holy crap man! Please get well soon; hope you can recover fully. Love reading your journals.

[ZAR-FIT]

4-16-2012: QUADS
Leg Press- 3/side x 25, 6/side x 25, 8/side x 20, 10/side x 20, 10/side x 15
Squat- 135x20, 225x15, 315x15, 405x12, 315x16
Leg Extension- 2 sets, 20 reps, 2 sets, drop sets, full stack to half stack
Lunges- BW, 40-30 steps, step wide to the side and forward
Sissy Squats- BW 4 sets, 15 reps

[ZAR-FIT]

4-17-2012: Chest
Incline BB Press- 135x20, 135x20, 225x20, 315x10, drop set [315x10(partial), 225x10, 135x20]
Incline DB Press- 100x15, 115x8, 115x8, 115x6(drop to 55x15)
Incline DB Fly- 55x15, 60x12, 60x12, 70x10(press fly)
Pec Dec- 4 sets, 15-12 reps
Flat BB Press- (315x4, drop to 225x6), (315x4, drop to 225x8)

[ZAR-FIT]

4-18-2012: Hammy's and Calves
Hyperextensions- 4 sets, stretching and warming up
Step Machine- 30 minutes
Seated Ham Curls- 6 sets, 20-12 reps
Laying Ham Curls- 8 sets, 4 straight 20-10 reps, 4 dropsets
Standing Single Leg Curls- 1 set is 3 back to back sets with both legs, done 3 times, so 9 sets per leg total
Seated Calf Raise- 5 sets, 4 plates, 20-15 reps
Standing Calf Raise- 5 sets, 20-12 reps

[ZAR-FIT]

4-19-2012: 40 minutes of Stairmill

4-20-2012: Back
Pullups- Wide- Until 50 are done
Pulldowns- Wide- Neutral Grip- 6 sets, 20-8 reps
Seated Rope High Pull- (light weight and squeeze) 20-15 reps
Chest supported Bent over rows- 4 sets, 20, 15, 8 drop 8, 6 drop 10.
Hammer Strength Underhand Row- 4 sets, 20, 15, 10, 10
Straight Arm Cable Pull Overs- 5 sets, 20,15,15,15,10

[Cards]

hope everything is working out and getting better, workouts still look awesome.

[ZAR-FIT]

4-22-2012: Arms
Rope Push Downs
superset w/ - 4 sets, 25-10 reps
Rope Overhead Cable Extension
EZ bar Cable Pushdown
superset w/ - 4 sets, 25-10 reps
EZ bar Overhead Cable Extension
DB kickbacks
superset w/ - 6 sets, 15-10 reps
Standing Single Arm Overhead DB extensions
Machine Iso Curls- 6 sets, 3 straight sets- 15-10 reps- 3 double drop sets
Bent over Single Arm Concentration Curls- 3 sets 16-10 reps, all done back to back
Incline DB curls
superset w/ -3 sets, 15-8 reps per arm
Standing Hammer Alternating Curls


4-23-2012: Quads!!!
BW Lunges- 4 sets of 50 steps
Back Squats- 225x15, 315x15, 405x12, 495x8, 495x5, 405x10
Leg Press- 7/side x 25, 12/side x 20,15,15, 10/side x 25, 20
Leg Extension- 3 sets, 25-15 reps, 3 sets- double drop sets
BW Wide Lunges- 3 sets of 50 steps

[ZAR-FIT]

4-25-2012: Chest
Flat Bench- 135xwarmup, 225xwarmup, 225x30!, 315x5, 315x10, 315x8-drop-225x8, 315x6-drop-225x10, 315x5
Incline DB Press- 60x10, 120x5-drop-60x8, 90x8, 90x8
Pec Dec- 6 sets, Full reps to partial to failure
Chest Dips- 4 sets, BWxfailure

[chevelle2291]

Nice to see you getting some sessions in Zar. sorry to hear about the Colitis.

[ZAR-FIT]

Nice to see you getting some sessions in Zar. sorry to hear about the Colitis.

thanks for the support chev... its an up and down thing right now... but the acting part of my life is pretty good... I just became the TROJAN MAN for trojan condoms.. any commercial that will be made will be me!

[ZAR-FIT]

4-26-2012: Arms
Machine Preacher- 6 sets, 20-8 reps
Superset w/
Machine Dip- 6 sets, 20-10 reps
Seated Incline DB Curl- 6 sets, 15-6 reps
Superset w/
Standing SA OH DB Ext- 6 sets, 15-8 reps

4-27-2012: Shoulders
Machine Press(Facing out)- 4 sets, 15-8 reps
Machine Press(Facing In)- 4 sets, 15-10reps
Standing Side Lateral Raises- 5 sets, 35x20, 45x15, 45x15, 55x10, 55x10
Shrug/Partial Lat Raise/Full Lateral Raise- 3 sets, 125lbs shrugs to fail, 60lb partial lateral raise to fail, 35lbs full lateral raises to fail.

4-28-2012: Legs
Hack Squat- 5 sets
Leg Press- 5 sets
Converging Leg Press- 5 sets
Laying Hammy Curls- 5 sets
Leg Ext- 5 sets

[chevelle2291]

thanks for the support chev... its an up and down thing right now... but the acting part of my life is pretty good... I just became the TROJAN MAN for trojan condoms.. any commercial that will be made will be me!

lmao this is awesome.

[Cards]

lmao this is awesome.

+1 for commercial and Trojan man; great workouts.

[Beast]

thanks for the support chev... its an up and down thing right now... but the acting part of my life is pretty good... I just became the TROJAN MAN for trojan condoms.. any commercial that will be made will be me!

Badass. When's the first commercial?

[ZAR-FIT]

Badass. When's the first commercial?

i think the first was made for Canada, but they said something about it being on youtube in june.

[ZAR-FIT]

5-1-2012: Back and Traps
Lat Pull Down (Wide Grip)- 4 sets
Lat Pull Down (Neutral Grip)- 4 sets
Hammer Strength Horizontal Row- 5 sets
Rack Pulls- 4 sets, 315x15,12, 405x10,8
Shrugs (behind the back)- 4 sets 5-6 plates, 12-10 reps
Shrugs (front of body)- 4 sets 6-4 plates, 8-15 reps

5-2-2012: Chest and Bi's
Flat Bench- warmup sets
Flat Bench- 6 sets, 315x 10-5reps
superset with
Cable Flys- 6 sets, 10 reps
Pec Dec- 4 sets, 12-8 reps
Alt. Cable Curls- (Leaning away from stack) 4 sets, 12-6 reps
Alt. Cable Curls- (Facing Stack) 4 sets, 12-8 reps
Heavy DB Hammer Curls- 70-100lbs, 15-8 reps
Superset w/
Alt DB Curls- 4 sets, 45lbs. 12-8 reps

5-3-2012: Tri's and Rear Delt
Cable EZ bar pushdowns- 4 sets, 15-10 reps
OH Single Arm Rope Cable Extensions- 3 sets, 10 reps
Seated OH Dual Arm Rope Cable Extensions- 6 sets, 12-8 reps
superset w/
Triangle Cable Pushdowns- 6 sets, 10-5 reps
Single Arm Reverse Pec Dec- 3 sets, 20-15 reps
Dual Reverse Pec Dec- 6 sets, 20-10 reps
Close Grip Pushups- Full to knees down to failure, 4 sets