Im just coming off the back of wannabebig 1.1 and am looking for a new routine. I like 4 day spilts and am looking to add size. I have all day everyday (as i work offshore) to dedicate to nutrition etc. Does this look acceptable? I have had a look at this routine and want to try it. The reason for the 10s volume is as i am coming off of a 6 rep routine i thought i would mix it up:
Quad Dominant, Abs
(4) 12, 10, 8, 6
Smith Machine Calf Raises
Incline Dumbbell Press
(4) 8 to 10
Flat Bench Press
(4) 8 to 10
Incline Dumbbell Flyes
Standing Barbell Curl
Seated Alternate Dumbbell Curl
Hip Dominant, Shoulders, Calves
Stiff Legged Deadlifts
Seated Calve Raises
Dumbbell Lateral Raises
Bent Over Reverse Crossovers
Wide Grip Pull Up
Lat Pull Down
Seated Cable Rows
One Arm DB Row
Thanks for any tips or advice lads - i know it can be wearing when people constantly ask for mentoring.
Last edited by Sheppy; 08-31-2010 at 08:42 AM.
Any things is expectable, however, what makes a difference is how much weight you work out with , FREQUENCY , INTENSITY and TIME (FIT).Do big lifts first and don't forget the CORE WORKOUTS - SQUAT(KING), BENCH and POWER CLEAN.
THIS IS ONE I OF MY WORKOUTS(and it includes almost every major muscle and all you do is switch it up every week but keep this routine ) these are 35 minute workouts and its called CIRCUIT TRAINING . You will become stronger faster and have Endurance and Power. 1 minute rest while in a set . A month of this and you will increase in weight depending on your body weight, age , and if you ever worked out before. MAX out at least twice a year. If you have any other questions fell free to message me.
MONDAY (lower body) DO-5-6 SETS
SET1- x10, SET2- x8, SET3- x6, SET4 - x4, SET5- x2 increasing weight each time
lunges x10 / Step ups x10 / Romanian Dead lift x10(do agilities for each set )
TUESDAY(upper body) DO 5-8 SETS
Dumbell row x10/ dips x10/ hammer curls x 10
Full power clean every odd # AND power clean and jerk on evens which will = 5 reps . Do 3-5 SETS
Hang clean x5
Front squat x5
THURSDAY (upper body)
DUMBBELL BENCH x10. DO 5-8 SETS
wide-grip pull down x10
behind the neck press x10
wrist curls x10
dumbbell curls x10
FRIDAY(shoulders)DO 5-8 SETS
Front raises x10
Alternating dumbbell curls x10
Triceps extension x10
Shoulder Shrugs x10
My last MAXES i WEIGHED 135 and i BENCH 250 , POWER CLEAN 275 , SQUAT 330, and 40 yard dash - 5.4 .....I ended with a POWER INDEX of 6.4 , i could have won the lifting competition in the state of GA but i entered too late . HOPE THIS HELPS
Dude.... were you pulling a school bus when you ran that 40?40 yard dash in 5.4 seconds
That is soooooooo sloooooowwwwwwwww! I'm not picking on you, but I just think you might do better not to mention the sprint times in the context of the other lifts (as they are all awesome, but the 40 time, not so much).
If you're interested, sprinting times can be significantly improved with a bit of training. Getting a good start is the first step (think speed benching, except in terms of trying to rev your stride up to maximum speed by going from shorter to longer strides as you get up to speed.
Sample Sprint Workout
Mon. - 5x20, 4x30, 3x40
3x30, 3x40, 2x50, 1x60
5x30 (2 sets)
Tues. - 6 x 250 (35 - 28 @ 200) 2 min rest
300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 - 400 - 300 - 200 (walk what you ran for rest)
Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recovery
The intensity and times of these runs will be determined by your target time.... I'd encourage you to focus on this ~ as getting down below a 5 second 40 is a realistic target for most people, and everything else you're putting up is just monstrous.
Last edited by Iplan; 09-03-2010 at 08:56 PM.
Does this pose make my camera look big?
"We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."