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Thread: Zar-Fit's High Volume Workouts

  1. #101
    Senior Member ZAR-FIT's Avatar
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    6-24-2012: Shoulders
    Standing Alt. Side Raises
    Seated DB Press
    Hammer Strength Plate Loaded Shoulder Press
    Reverse Pec Dec
    DB Front Raises / DB Circles
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  2. #102
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    6-28-2012: Back
    Pullups- 5 sets, 15-10 reps
    Horizontal Close Grip Cable Rows- 5 sets, 15-8 reps
    Neutral Grip Pulldowns- 4 sets, 12-8 reps
    Single Arm DB Rows- 4 sets, 150lb db, 12reps
    Straight Arm Cable Pull overs- 4 sets, 15-10 reps
    Deadlifts- 495x5,5,5, 585x2, 405x8,6
    Shrugs- 585x12,10,10,10
    Clean and jerk- 225x10,10
    Reverse Pec Dec- 4 sets, 15-10 reps
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  3. #103
    Senior Member ZAR-FIT's Avatar
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    6-30-2012: Chest, Shoulders, Tris
    Chest Dips- BW, 5 sets
    Incline Smilth Machine- 3 sets, 10-12 reps
    Flat BB Bench- 6 sets, 225x10, 315x6,5,6, 225x10,10
    Hammer Strength Wide Chest - 4/side x 12, 5/side x 8,8,6, 4/side x 10, drop to 3/side x fail, drop to 2/side x fail
    Cable Flys- 4 sets, 12-15 reps
    Leg Press Shoulder Press- 6 sets, 0/side x 15, 1/side x 10, 2/side x 6, 0/side x 10, 1/side x 10, 8
    Seated DB Press- 5 sets, 100's x 12, 110's x 10, 120's x 8,8, 6, drop to 70's x 10
    Superset w/
    Seated Alternating Lateral Raises- 5 sets, 40's x failure every set
    Reverse Pec Dec- 4 sets, 15-10
    Single Arm Overhead Rope Cable Ext.- 4 sets/arm, 15-12 reps
    Single Arm Rope Cable Pushdowns- 4 sets/arm, 15-10 reps
    Rope Cable Pushdowns- 4 sets, 15-10 reps
    EZ bar Cable Overhead Ext.- 3 sets, drop sets to failure
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  4. #104
    Senior Member ZAR-FIT's Avatar
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    7-2-2012: Legs (Morning)
    Stair Master- 1 hour
    Leg Extensions- Total of 500 reps, 200 single leg and 300 dual leg

    (Night)
    SLDL's - 135x20, 225x12,10, 315x6,8,8,10
    Walking Lunges- 45lbs x 24 steps, 135x24steps, 225x20steps, 225x14 steps
    Seated Calf Raises- 5 sets, 4 plates to failure
    Leg Press Calf Press- 4 sets, 8 plates/side to failure
    Laying Leg Curls- 5 sets, 15-10 reps
    Standing Single Leg Curls- 5 sets, 20-10 reps
    Hip Adductors- 4 sets, 25+ reps
    Hip Abductors- 4 sets, 20-15 reps
    Stair Master- 25 minutes
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  5. #105
    Senior Member ZAR-FIT's Avatar
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    7-5-2012: Back Traps and Tris
    Pullups- 5 sets, 12-8
    Seated Horizontal Row- 6 sets, 15-8 reps
    Close Grip Pulldowns- 4 sets, 12-8 reps
    1 arm DB rows- 100's, 4 sets, 15-12 reps
    BB Shrugs- 6plates/side, 5 sets
    Standing Overhead BB Press (focus on pushing with lats and traps)- 225lbs, 3 sets, 12-8 reps, 135 for 2 sets, 15 reps
    Weighted Dips- 100lbs extra, 5 sets, 15-8 reps
    Prone Overhead Cable Extensions (laying on ground extending straight along floor) 6 sets, 12-10 reps
    Superset w/
    Triangle Pushdowns- 6 sets, 10-8 reps
    Last edited by ZAR-FIT; 07-05-2012 at 01:47 PM.
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  6. #106
    Senior Member ZAR-FIT's Avatar
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    7-6-2012 (Morning): Chest
    Flat Bench- 135 warmup, 225 warmup, 315x10, 405x3-drop-315x3-drop-225x3, 405x5-drop-315x2-drop-225x5, 225x8
    Incline Hammer Press- 4/side x 10, 5/side x 8,6, 4/side x 8,8
    Cable Flys- 4 sets, 15-10 reps
    Decline Machine Press- 4 sets, 12-8reps, last 2 sets w/ drop sets
    Pec Dec- 5 sets, 15-12 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  7. #107
    Senior Member ZAR-FIT's Avatar
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    7-6-2012 (Night): Shoulders
    DB Side Laterals- 20's x20, 30's x15, 40's x15
    Alternating DB side laterals- 50's x10, 65's x10, 80's x10,10,
    Alt DB laterals SUPERSET w/ Rev PEC DEC- 4 sets (100's x8-drop-70's x8-drop-30's x8, superset w/ Reverse PEC DEC x 15-10) (reps got lower as I got tired)
    Machine Shoulder Press (facing in) - 3 straight sets, 3 triple drop sets
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  8. #108
    Senior Member ZAR-FIT's Avatar
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    7-8-2012: Legs
    Leg Extensions- 1000 reps, varying weight, single and double leg. 200 reps of single leg, 2-100 reps sets, 4-50 rep sets, 5-20 rep sets, 6 sets of 20-drop-15-drop-15.
    Leg Press- 5 sets, 20-10 reps
    Standing Single Leg Curls- 5 sets, 20-10 reps
    Laying Leg Curls- 4 sets single leg, 4 sets double leg
    Calf Press- 4 sets, 25 reps
    Seated Calf Raise- 5 sets, 20 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  9. #109
    Senior Member ZAR-FIT's Avatar
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    7-10-2012: Back, Traps, Tris
    Horizontal Machine Row- Warmups, 5 working sets of full stack, 1 drop set
    Underhand Hammer Strength Pulldown- 2/side x 15, 3/side x 10, 10, 10, 4/side x 6,6-drop-3/side x 8, 3/side x 10
    Deadlifts- 4 sets, 225-405, 10-6 reps
    Reverse BB Shrugs- 5 sets, 5/side, 7/side, 10/side, 7/side
    BB Shrugs- 3 sets, 6/side
    Reverse Pec Dec- 5 sets, 20-15 reps
    Hyperextensions- 3 sets, failure
    Close Grip Bench- 225x20, 315x8,8,8, 225x20
    Rope Pushdowns- 5 sets, 15 reps- drop on 5th set
    Overhead Hi position Rope Extensions- 5 sets, 15-10 reps- double drop on 5th set
    Dips- 3 sets, failure
    Single Arm Overhead Cable Extensions (low Position)- 4 sets/arm, 15-10 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  10. #110
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    1000 reps on leg xtensions?!?

    Very good weights on bench and standing presses!

  11. #111
    Senior Member ZAR-FIT's Avatar
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    7-12-2012: Chest and Shoulders
    Flat BB Bench- 225 warmup, 315x10, 315x8, 405x5-drop-315x3-drop-225x5, 405x6, 405x5-drop-225xfailure
    Hammer Strength Wide Chest- 3/side x 12, 4/side x 10,8,8,6, 3/side x 8
    Pec Dec- 3 building sets, 3 working sets w/ stack, 1 single drop set- stack to up 5 plates, 1 double drop set- stack to up 5 to up 5
    Standing Alternating DB Lateral Raises- 35's x 15,12, 45's x 15,12, 70's (partials)x 10-drop-35's x 8, repeat 70's w/ drop
    Seated Machine Shoulder Press- 3 sets, 12 reps
    Standing Single Arm Cable Shoulder Press- 3 sets, 15-10 reps
    Cable Side Raises- 2 sets, 20 reps
    Rear Pec Dec- 3 sets, 30 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  12. #112
    Senior Member ZAR-FIT's Avatar
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    7-13-2012: Legs
    Hip Adductors- 4 sets, 35-20 reps
    Hip Abductors- 4 sets, 25-15 reps
    Stiff Leg DL's - 135x warmup, 225 x 12, 12, 10, 315x6,6,7, 225x10
    Standing Single Leg Curls- 5 sets, 20-10 reps
    Laying Leg Curls- 3 sets, each with a drop set, 10-drop 10
    Seated Calf Raise- 4 sets, 4 plates, complete failure
    Single Leg Extensions- 4 sets, 25-12 reps
    Double Leg Extension- 6 sets, 25-15 reps, drops on last 2 sets

    7-15-2012: Bi's and Traps
    Single Arm High Cable Curls- 5 sets, 20-8 reps
    Single Arm Low Cable Curls- 4 sets, 12-10 reps
    DB Hammer Curls- 50's x 10, 80's x 10,8,8, 100's-drop 50's
    DB Shrugs- 4 sets, 150's to failure
    Reverse Pec Dec- 5 sets, sqeezing traps, 20-12 reps
    BB Shrugs (Front)- 315x20, 405x10, 495x10, 585x6,6,7, 405x10
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  13. #113
    Senior Member ZAR-FIT's Avatar
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    7-18-2012: Back and Tri's
    Chinups - 3 sets warmups
    Close Grip Seated Cable Row- warmup 30reps, warmup 20 reps, warmup 20 reps, almost stacked 12 reps, stacked 10,10-drop half stack to fail
    Chest Supported T-Bar Row- 2plates x 15, 3plates x 12, 4plates x 7,6,6, 2 plates x 15
    Hammer Strength Reverse Pull Down- 2 plates x 12, 3 plates x 8, 4 plates x 5, 3 plates x 8, 4 plates x 6, 3 plates x 10,
    BB Curls- Bar 15,15, 95lbs- 15,12,10
    Dips- 5 sets, 15-8 reps
    Rope Push Downs- 4 sets, 15-10 reps, drop with last set
    Rope Overhead Ext- 4 sets, 12-8 reps
    Triangle Pushdown superset overhead extension- 3 sets- 15-10 reps for each part
    Single Arm Overhead Cable Extensions- 4 sets, 20-8 reps back to back to back to back
    Close Grip Pushups- 2 sets, failure
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  14. #114
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    Do you workout every other day or 3 days a week? Did you always train like this or was it different when you were first putting on size? What do you think of a 5 once muscle group per week split?

  15. #115
    Senior Member ZAR-FIT's Avatar
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    I did the 5 split most of my life. but right now, im going for the bulk and i feel the extra days of rest and overeating are doing wonders for my size and strength. I feel completely different than i did from just the 1 bodypart workouts. but im not regimented with it. somedays ill just do the one bodypart, and somedays ill just do secondary parts, like the bi and trap day i had. but i do feel the extra rest is helping me grow.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  16. #116
    Senior Member ZAR-FIT's Avatar
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    7-19-2012: Chest
    Pec Dec- 4 warmups up to stack. 4 sets w/ stack. 2 lowered sets. 20-6reps
    Hammer Strength Wide Chest- 3 plates/side 15,12,12, 4/side 10,8,8, 5/side 5,6-drop-4/side 6-drop-3/side 7
    Cable Flys- 5 sets, 15-8 reps, drops w/ last two sets
    Single Arm Pec Dec- 3 sets, 15-8 reps
    Hammer Strenght Wide Chest- 2 sets, burnouts. trip drops, 5-4-3.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  17. #117
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    How do you gauge your progress when your workouts are so diverse? Can you give me some recommendations in making a routine to put on size, Im trying to make a 5 day split with a focus on my lagging chest? Im 6'1 185lbs.

  18. #118
    Senior Member ZAR-FIT's Avatar
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    7-21-2012: Legs
    Stiff Leg DL's- 135x15, 225x10,10, 315x6, 225x10
    Walking Lunges- 4sets 135lbs, 10 steps/leg
    Leg Extensions- 6 sets, 15-30 reps
    Standing Single Leg Curls- 5 sets, 20-12 reps (quick rests)
    Laying Leg Curls- 4 sets, 20-10 reps
    Hip Adductor- 4 sets, all to failure
    Hip Abductor- 3 sest, all to failure
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  19. #119
    Senior Member ZAR-FIT's Avatar
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    7-23-2012: Back and Traps
    Hammer Strength Reverse Pull Down- 4 sets, 15-8 reps
    BB Shrugs- 5 sets, 4-10 plates, 20-8 reps
    Seated Cable Row- 5 sets, work up to stack for 3 sets of 10-12, drop with last set
    Hammer Strength Horizontal Row- 5 sets, 15-8 reps, drop w/ last set
    Pull Ups- 50 reps as fast as possible
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  20. #120
    Senior Member ZAR-FIT's Avatar
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    7-24-2012: Chest and Shoulders
    Flat Bench- 135 warmup, 225 warmup, 315x10, 405x6,6,(5-drop-315x5-drop-225x8-drop-135x10), 315x9-drop-11pushups, 315x8-drop-12pushups
    Pec Dec- 1/2 stack x 20, 3/4stack x 12,12, stack x 8-drop-8, stack x 8-drop-8
    Hammer Strength Wide Chest- 4 sets, 4 plates x 8-12- all w/ drop pushups
    Standing Alternating Lateral Raises- 35-40lb DB's 20-15/arm, superset w/ Dual Standing Lat raises- failure
    Seated Military Press- 3 sets, 165 x 8-12 reps
    SUPERSET W/
    Upright Rows- 3sets, 15-10
    Reverse Pec Dec- 4 sets, 30-20 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  21. #121
    Senior Member ZAR-FIT's Avatar
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    7-27-2012: Legs
    Leg Extensions- Warmups
    Hack Squats- 5 sets, 20-8 reps
    Walking Lunges- 135x20,20, 225x20,20,20
    Leg Extensions- 6 sets, Stack, 3 double drop sets
    Seated Calf Raise- 8 sets, 4-5 plates, failure, 3 drop sets
    Laying Leg Curls- 8 sets, 20-12 reps 3 drop sets
    Standing Single Leg Curls- 5 sets, 15-8 reps
    Stiff Leg DL's- 4 sets, 225x12,12, 315x15, 405x8
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  22. #122
    Senior Member ZAR-FIT's Avatar
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    7-28-2012: Arms
    Single Arm Overhead Cable Ext- Warmup
    Rope Pushdowns- 8 sets, 20-10 reps, 2 drop sets
    DB Kickbacks- 3 sets, 20-15 reps
    Single Arm DB Overhead Ext- 4 sets, 12-8 reps
    Dips- 5 sets, failure
    Rope High Cable Ext- 3 sets, burnouts
    Seated DB Curls- 5 sets, 15-10 reps
    Standing DB Hammer Curls- 3 sets


    7-30-2012: Back and Traps
    Lat Pull Down- 4 sets, 20-8 reps
    Close Grip Lat Pull Down- 4 sets, 12-8 reps
    Close Grip Seated Cabel Row- 3 sets, 15-12 reps
    Wide Grip Seated Cable Row- 3 sets, 15-12 reps
    Machine Horizontal Row- 4 sets, 20-12 reps
    Hammer Strength Reverse Grip Pull Down- 3 plates/15reps, 5 sets, 4 plates/10-6 reps, 3 plates, 2 drop sets
    BB Shrugs- 8 sets 6 plates, behind and in front of body, 15-10 reps
    Last edited by ZAR-FIT; 07-31-2012 at 10:56 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  23. #123
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    8-1-2012: Chest and Shoulders
    Incline Bench
    Flat Bench
    Pec Dec
    superset w/
    Lateral Raises
    Flat Bench
    Cable Flys
    Reverse Pec Dec
    Shrugs
    Incline DB Press

    8-3-2012: Legs (light)
    Single Leg Extension
    Dual Leg Extension
    Calf Press
    Standing Hammy Curls
    Laying Hammy Curls
    Hip Abductors

    8-5-2012: Back
    Lat Pull Down- warm up
    Standing High Cable Rope Rows
    superset w/
    Kneeling Cable Straight Arm Pullovers
    Hammer Strength Horizontal Row
    Hammer Strength Neutral Horizontal Row
    Hammer Stength Pull Down (Pronated Grip)
    Hyperextensions
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  24. #124
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    8-6-2012: Chest and Tri
    Flat Bench- 135 warmup, 225x15, 315x8,8,10, 225x10
    Hammer Strength Wide Press- 3/side x 12,10,10, 4/side x 7,6-drop to 3- 6, repeat last set
    Cable Flys- High 3 sets, Mid 3 sets
    Pec Dec- 4 sets, 12-15 reps, double drop on 4th set
    Incline BB bench- 315x6, drop 225x6, drop 135x12
    GIANT TRICEP SET:::
    Triangle Push Down, Rope Push Down, Triangle High Cable Leaning Away Ext, Rope High Cable Leaning Away Ext- min 10reps per exercise, 5 rounds
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  25. #125
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    8-8-2012: Shoulders
    Seated BB Military Press- 135x10, 225x8,6,6, 135x10
    Rear Delt Pec Dec- 4 sets, 20-15 reps
    High Cable Rear Delt Flys- 4 sets, 20-12 reps
    Standing DB Lateral Raises- 5 sets, 45-70 lbs, 15-8 reps
    DB Shrugs- 5 sets 150's x 15
    SUPERSET W/
    DB Front Raises- 20's x failure

    8-10-2012: Back and Traps
    Hammer Strength Horizontal Row- 1/side x 30, 2/side x 20, 2&1/4 /side x 15, 3&1/4 / side x 10, 4 &1/4 per side x 8,7, 3/side x 12
    Hammer Strength Pull Down- 3/side x 10,8,8, 4/side x 5,4, 2/side x 12
    BB Shurgs- 5/side x 20, 6/side x 15, 8/side x 10,8,8,10, 6/side (behind) x 10,10
    Cable Seated Horizontal Row- Full Stack x 8,8,8, 3/4 stack x 12,10
    Close Grip Pull Ups- 5 sets, failure
    SUPERSET W/
    Cable Straight Arm Pullovers- 5 sets, 15-8 reps
    Deadlifts- 315x10, 405x6,8, 315x8
    Reverse Pec Dec- 5 sets, 20-12 reps
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