The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member ZAR-FIT's Avatar
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    ZAR-FIT's High Volume Workouts

    7-2-2011 : Back and Abs
    Close Grip Pull Downs - 8 sets
    Seated Machine Horizontal Row - 5 sets
    Hammer Strength Overhand Pull Downs - 4 sets
    Weighted Hyperextensions superset with Reverse Grip Pulldowns - 6 sets
    Cable Crunches - 6 sets

    6-30-2011 : Tris and Shoulders
    Single Arm Overhead Cable Extensions - 6 sets (3 warmup sets)
    Triangle Cable Pushdowns superset with Rope Overhead Cable Extensions - 4 sets
    Close Grip Bench - 4 sets
    Standing DB Laterall Raises - 4 sets
    Standing Single Arm DB Press - 4 sets
    Barbell Shrugs superset with Kneeling Rear Delt Cable Flys - 5 sets
    Machine Shoulder Press - 3 sets (DC sets)

    6-28-2011 : Legs
    Leg Extension - 8 sets
    Leg Press - 10 sets
    Single Leg Extension - 3 sets (1 set ='s 3 alternating sets to failure)
    Single Leg Squats (just for stretching) - 3 sets per leg
    Straight Leg Deficit Deadlifts - 6 sets

    6-27-2011 : Chest and Bis
    Smith Machine Incline Press - 8 sets
    Cable Flys - (kneeling superset with standing) - 5 sets
    Flat DB Press - 5 sets
    Machine Horizontal Press - 3 sets (DC sets)
    Superset: Horizontal Dual Pulley Seated Curls with Heavy Alt. Hammer Curls - 6 sets
    Reverse Grip Straight Bar Curls - 3 sets (burnout)
    Step Climber - 25 minutes

    6-25-2011 : Back
    Triple superset : Lat pull down, Standing Straight Arm Cable Pull Down, Seated Cable Row - 5 sets, 8-15 reps
    Superset : Machine Horizontal Row, Machine Pull Down - 4 sets, 8-15 reps
    Deadlifts - 5 sets, 6-12 reps (5th set is drop set)
    Reverse Grip Pulldowns - 3 sets (burnout last set)
    Step Climber - 25 Minutes

    6-23-2011 : Chest
    DB Incline Press - 3 warmups, 5 sets (super heavy), Drop set last two sets
    Hammer Strength Converging Press - 4 sets
    Cable Flys - 4 sets
    Pec Dec Flys superset with Single Arm Machine Press (Alternate Hittting Failure 3 times per Arm ='s One Set) - 3 sets

    6-22-2011 : Arms
    Standing Single Arm Overhead Extension on Cable - 5 sets
    Elbows out Cable push Downs - 5 sets
    superset with
    Triangle Grip Overhead Tri Extensons- 5 sets
    Close Grip Smith Machine Press - 3 sets
    Elbows in Cable push Downs (Doggcrap sets) - 2 sets
    Bent over Concentration Curls (Doggcrap) - 3 sets
    Bent over Concentration Hammer Curls (Doggcrap) - 3 sets
    High Cable Seated Curls to Forehead - 2 sets, light burnouts

    6-21-2011 : Shoulders
    Seated lateral Raises - 4 sets
    Superset with
    Standing Single Arm Upright Rows - 4 sets
    Kneeling Smith Machine Shoulder Press - 5 sets
    Superset with
    Alternating Cable Front Raises - 5 sets
    Alt. Single arm Reverse Pec Dec Flys - 4 sets non stop
    Behind the Back Smith Machine Shrugs - 4 sets
    Single Arm Machine Press (Doggcrap sets) - 3 sets

    6-20-2011 : Legs (Hammy focused)
    Leg Extension and Lying Hammy Curls- 3 sets Warmups
    Leg Extension and Lying Hammy Curls- (Heavy, Doggcrap sets) - 3 sets
    SLDL's - 5 sets
    superset with
    Sumo Machine Squats - 5 sets
    High Feet Leg Press - 4 sets
    Single Leg Standing Hammy Curls (Doggcrap sets) - 3 sets
    Superset with
    Laying Hammy Curls (21's style, burnouts) - 2 sets

    6-17-2011 : Chest and light Tri
    Incline Smith Machine (Heavy- 12-5 reps) superset with Cable Flys - 10 reps - 5 sets
    Incline DB press - 4 sets
    Pec Dec (Doggcrap style) - 3 sets, superset with
    Machine Press (Doggcrap style) - 3 sets
    Ez bar Cable Push Downs (Doggcrap) - 6 sets

    6-16-2011 : Legs (Quad focus)
    Warmup Light leg Ext. - 2 Sets
    Back Squat - 3 sets (lighter: 12-15 reps)
    Leg Press - 6 sets (Super Heavy, full to partial reps) 20 reps
    Vertical Leg Press - 5 sets (super Heavy weight) 6-12 reps
    One Leg squat- (stetch till in pain, Bodyweight) - 3 sets
    Leg Extensions (Doggcrap sets) 3 sets

    6-15-2011 : Back
    Triple superset : Lat pull down, Standing Straight Arm Cable Pull Down, Seated Cable Row - 5 sets, 8-15 reps
    Superset : Machine Horizontal Row, Machine Pull Down - 4 sets, 8-15 reps
    Deadlifts - 5 sets, 6-12 reps (5th set is drop set)
    Reverse Grip Pulldowns - 3 sets (burnout last set)

    6-13-2011 : Arms
    Cable Push Downs - 5 sets
    Skull Crushers - 4 sets
    Triple Superset : Overhead Cable Tri Extensions, Dips (BW), Reverse Grip Cable Pushdowns - 4 sets
    Superset : Diamond pushups - 3 sets to failure, Alternating standing DB curls - 3 sets
    Seated alternating curls on dual pulley horizonal cable row machine - 4 sets
    Single arm preacher curls - 4 sets

    6-7-2011 : Back and Cardio
    Machine Lat Pull Down- 4 sets
    Machine Horizontal Row- 3 sets
    Hyperextensions - 3 sets
    Reverse Grip Lat Pull superset with Close Grip Pullups- 4 sets
    Step Climber - 1 hour

    6-6-2011 : Chest and Cardio
    DB Incline Press - 4 sets
    DB Incline Flys - 3 sets
    Machine Incline Press - 3 sets
    DB Pullovers superset with Cable Flys - 4 sets
    Step Clmber - 1 hour

    6-5-2011 : Biceps and Cardio
    Seated DB curls- 4 sets
    Standing Heavy Hammer Curls - 3 sets
    EZ Bar Preacher Curls - 4 sets
    High Cable Posing Curls - 3 sets
    Close Grp Pull Ups - 3 sets (assisted)
    Step Climber - 1 hour

    6-4-2011 : Legs
    Leg Extensions superset with Sissy Squats - 5 sets
    Hack Squat - 5 sets
    Single Leg Squat superset with Sissy Squats- 3 sets (Partials and Burnouts)
    Step Climber - 1hour

    6-3-2011 : Shoulders
    DB shoulder Press - 5 sets
    Smith Machine Press superset with Seated DB Lateral Raises - 4 sets
    Cable Upright Rows superset with Standing DB Single arm Press - 3 sets
    Reverse Pec Dec - 4 sets (partials and burnouts)
    Step Climber - 35 minutes

    6-2-2011 : Cardio
    Step Climber - 45 minutes
    6-1-2011 : Back
    Rack pulls - 5 sets
    Wide Lat Pull Down - 5 sets
    Seated Machine Horizontal row - 4 sets
    Hammer Strength Underhand Low Row - 4 sets
    Reverse Grip Pulldown superset with Standing Straight arm Cable Pulldowns - 4 sets
    Hyperextensions - 2 sets to failure

    5-31-2011 : Quads
    Leg Extension - 2 sets light warmup
    V-Squat Machine (facing pads) superset with Heavy Leg Extensions - 5 sets
    Smith Machine Front Squats (Heals on plates) - 5 sets
    Sissy squats superset with leg extensions - 4 sets
    Step Climber - 30min

    5-30-2011 : Chest
    Decline BB Bench - 15, 10, 6, 5, 5, 5, 10
    Incline DB Bench - 10, 8, 5, 5, 5, 10
    Machine Close Grip Press - 10, 8, 6, 3 drop 3 drop 3, 10
    Pec Dec Flys - 15, 10, 5 drop 5, 5drop 5
    Cable Fly superset with pushups - 4 sets
    Step Climber - 30min

    5-29-2011 : Hamstring and Glutes
    Laying Leg Curl superset with Light Singel leg Leg Extensions - 3sets
    Laying Leg Curl (Heavy - Light Triple Drop Set) - 2 sets
    Verticle Leg Press - 6 sets, 20,15,15 12,12,10
    Romanian Dead Lift - 4 sets 12,10,6,10
    Seated Leg Curl superset with Hyper extensions - 4 sets

    5-28-2011 : Carido
    Step Climber - 30 min
    5-27-2011 : Shoulders and Calves
    Seated DB Lateral Rairse - 5 sets
    Seated DB Sholder Press - 4 sets
    Standing DB Front Raises (Together 7, Alternating 7, Together 7) - 4 sets
    Machine Seated Overhead Press (Facing In) - 4 sets, Drop last
    Standing Single Arm Shoulder Press - (No rest b/w Arms) 3 sets
    Leg Presss Calf Raises - 10 sets (12-15), 30 sec rest
    Seated Calf Raises - 10 Sets (10-15), 30 sec rest

    5-26-2011 : Back Destruction
    Deadlifts - warmups , 135x20, 225x15, 315x10
    Rackpulls - 405x10, 455x8, 3 sets @ 495x3-7, 2 sets @ 405x8-10
    Lat Pull Dwon - (Heavy) 3 sets, 6-10reps
    Behind Head Lat Pull Down- (Light and squeeze!) 3 sets 10 reps
    Triangle T-Bar Rows- (Heavy) 4 sets
    Machine Horizontal Row (Heavy) superset with Reverse Pec Dec (Full to Partial to just squeeze) - 3 sets

    5-25-2011 : Chest and Tri
    Decline DB Press - Ramp up sets- 20, 15, 10. Heavy Sets- 4 sets 5-3 reps
    Incline DB Fly - 3 sets 10-12
    Incline DB Bench (Heavy) - 3 sets
    Cable Flys- 2 sets kneeling, 2 sets standing
    Close Grip Machine Press (Heavy) - 5 sets. (Drop sets on set 4 and 5)
    Triangle Pushdown superset with Pec Dec Flys (8-12 reps) - 4 sets
    Lying Skull Crushers - 3 sets Heavy, 1 set burnout
    Step Climber- 20 min

    5-24-2011 : OFF DAY

    5-23-2011 : Total Arm Destruction
    Rope Push Downs superset with Cable curls- 2 sets (light warm ups)
    Heavy Triange Push Downs superset with Standing overhead cable extensions - 6 sets
    Heavy Close grip Smith Machine flat bench superset with BW Dips - 4 sets
    Heavy Seated Overhead French Press (with back supported) superset with Reverse Cable Pushdowns - 4 sets
    Standing EZ bar Curls superste with Seated Incline DB curls - 4 sets
    EZ bar Preacher Curls superset with High Cable Curls - 4 sets
    Machine Preacher Curls - 3 sets (each set is quadruple drop set, 4-8 reps per drop)

    5-22-2011 : Quad Blast
    Light Leg Extension- 2 sests warmups
    V-Squat facing out superset with heavy Leg Extensions - 4 sets
    V-Squat facing in super set with Heavy Leg Extensions - 2 sets
    Verticle Leg press superset with Leg extenions - 4 sets
    Smith Machine squats superset with Sissy squats - 3 sets
    Hip Flexor stretch and contract in pushup position (feet on one bench and hands on a separate one. Bring one knee to your chest and drop your hips to stretch opposite hip flexor, then return and alternate.)

    5-21-2011 : Abs
    Hanging Window Washers superset with Kneeling Cable Curls - 4 sets
    Slider Plank Tucks (Straight back and Arc motions) superset with Knee tucks on bench - 3 sets
    Slight Incline Bench DB getups superset with Side Plank Stretch and Pikes (forearm on bench)
    Incline Boxing Situps - 2 sets
    Hyperextension with resistance (from bands) - 3 sets
    Step Mill - 30 minutes

    5-20-2011 : Shoulders
    Seated DB Lateral Raises- 6 sets (drop set last 2 sets)
    Triple Superset- Cable Upright Rows, Reverse Pec Dec Fly, Standing Overhead Press - 5 rounds
    Front Barbell Shrugs superset with light DB iron cross pulses - 3 sets
    Behind Barbell Shrugs - 3 sets (last set drop weight and do front shrugs until failure)
    Seated DB Shoulder Press- 6 sets (double drop set with last 2 sets)
    Step Climber- 25 minutes

    5-19-2011 : Chest and Tri
    Incline Dumbell Press- 3 sets (warmups) 15-8 reps
    Incline Dumbell Press with Drop set- 3 sets -Heavy for 4-6 reps, Drop for 6-8 reps
    Incline Smith Machine Press- 4 sets (last 2 sets with drop set)
    Dumbell Shoulder Press superset with Cable Fly's- 4 sets- 8-10 rep Shoulder press, 10-15 rep cable fly
    Decline Bench Press (Heavy)superset w/ lying DB pullovers (10-15 reps)- 3 sets
    Tricep Pushdown superset w/ Dips- 4 sets
    Standing Cable Tricep overhead extension superset w/ Reverse Cable Pushdowns- 4 sets
    Pushups- 2 sets (Burnout)
    Step Climber- 25 minutes

    5-18-2011 : Back
    Lat Pull downs- 5 sets superset with Straight arm cable pull overs
    Triangle Grip T-Bar Row- 4 sets
    Machine Seated Overhand Horizontal Row- 5 sets
    Reverse Grip Lat Pull Down- 4 sets superset with hyperextensions
    Machine Lat Pull Down- 1 set really light (burn out)
    Step climber- 25 minutes

    5-17-2011 : Legs
    Light Leg extension- 3 sets (single leg alternating)
    Lying Hamstring Curls superset w/ Seated Hamstring Curls - 4 sets
    Hack Squats - 4 sets Superset with Leg Press- 4 sets
    V-Squat machine - 4 sets
    Stiff leg Deadlifts superset with Hyperextensions - 4 sets
    Last edited by ZAR-FIT; 07-03-2011 at 10:04 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  3. #2
    Senior Member ZAR-FIT's Avatar
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    7-8-2011 : Shoulders
    Machine Lateral Raises - 4 sets
    DB Lateral Raises - 3 sets
    Shoulder Press with the Leg Press - 6 sets
    Reverse Pec Dec Flys - 4 sets
    DB Shrugs - Doggcrapp 4 sets

    7-7-2011 : Back and Abs
    Close Grip Pull Downs - 4 sets
    Close Grip Pull ups - 4 sets
    Rack Pulls - 6 sets
    Machine Pull Downs - 4 sets
    Reverse Grip Kneeling Cable Pull Downs - 2 sets, both DC sets
    Hanging Leg Raises - 3 sets

    7-6-2011 : Chest and Tri
    Horizontal Cable Fly - 4 sets
    Incline Smith Machine Press - 7 sets
    Smith Machine Kiss Press (my own exercise- flat bench, bring bar down to lips, set up the safety guard to stop a hair above lips) - 3 sets
    Decline Cable Fly - 4 sets
    DC Tricep Cable Pushdowns - 4 sets
    DC Tricep Overhead Cable Ext - 4 sets

    7-5-2011 : Legs
    Leg Press Wide Stance - 6 sets
    Leg Extensions - 6 sets
    Leg Press Close Stance - 3 sets
    Lying Leg Curls - 5 sets
    Deficit SLDL's - 4 sets
    Standing Hammy Curls - 2 sets (Burnouts)
    Seated Calf Raises - 4 sets
    Last edited by ZAR-FIT; 07-09-2011 at 05:07 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  4. #3
    Senior Member ZAR-FIT's Avatar
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    10-26-2011: Chest and triceps
    Flat Bench - 135 warmup, 225 warmup, 275 warmup ; 315 - 10 sets of 5; 405 - 5 sets of 1
    Incline DB - 100's - 2 sets of 8; 125's - 2 sets failure; 100's - 2 sets failure
    Cable Fly - 150 - 5 sets 8-12
    8 sets- Tricep Circuit : Dips to failure, Overhead Tricep Cable Extension 5-10, Cable Pushdowns 5-10
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

    Follow my Workouts - http://www.wannabebig.com/forums/sho...olume-Workouts

    http://www.atlargenutrition.com/

  5. #4
    Senior Member ZAR-FIT's Avatar
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    NEW YEAR RESOLUTION- GAIN WEIGHT!!!!

    NEW YEAR WORKOUTS!!!!!!

    1-20-2012: Shoulders
    Light Lateral Raises- 3 sets, 30reps
    Heavy Lateral Raises- 5 sets, 15-12reps
    DB Press- 5 sets, 70's x15, 100's x12,12,10, 70's x15
    Hammer Strength Press- (light)- 225 to failure x 3
    Farmers Walk- holding 70's away from your sides, 2 laps around the gym

    1-19-2012: Back
    Pullups- Go until you get 50 reps
    Wide Neutral Grip Pulldown- 4sets, 15-6reps
    Deadlift/Rack pull- 5sets, 15-8 reps
    T-Bar machine (chest supported)- 4 sets, 15-8 reps
    Standing Cable Pullovers- 5sets, 20-15 reps

    1-18-2012: Legs
    Box Squats- 225x15, 315x12,12, 405x12,10
    Back Squats- 495x8, 8, 8
    Leg Press- 5sets, 20-35 reps
    Leg Extensions- 4sets, 20-15 reps, 2 drop sets of 30 reps each (2drops per drop set)
    Laying Ham Curls- 5 sets, all double drop sets
    Stair Mill- 20minutes squeeze every step


    1-17-2012: Chest and Tri
    Flat Bench- 135x10, 225x10, 315x7,7,7, 405x3,2(drop to 225) ALL SETS Superset w/ Cable Flys- 15-10reps
    Incline DB press- 4 sets, 15-6reps
    Pec Dec- 5sets, 20-12reps
    Tricep Giant Set: Close Grip Cable Pushdowns w/ CloseGrip Overhead Cabel Extensions w/ Wide grip Pushdowns w/ Wide Grip Overhead Cable Ext- 5 rounds

    1-16-2012: Shoulders and Traps
    Standing BB press- 95x15, 135x15, 185x12, 225x8,8
    Seated Militanry press- upper half reps- 225x15, 285x12, 315x8,8,8, 185x12
    Hammer Shoulder press- 2plates/side x 15, 3/side x 10, 4/side x 8,8,
    Dumbell Lateral raises-all to failure- 45's, 60's, 85's, 100's drop to 45's x 2, 50's
    BB Shrugs- 405x15, 585x10, 675x8,8,8. 495xfailure x2sets

    1-13-2012: Arms
    Straight baR Curl
    Seated Db curl
    Preacher Curls
    Low Cable Curls
    Overhead Cable Tri Ext
    superset with
    Tricep Cable Pushdown- 5 rounds- 20-8 reps
    supeset with
    Close Grip Pushups


    1-12-2012: Back and Hammy's
    Pull ups- Assisited 3x15,12,12 Unassisted 5sets-failure
    Bent Over rows- 5 sets, 15-8
    Rack Pulls - 5 sets, 315x15, 405x12,10,10,10
    Hammer Strenght Pull down (Underhand grip)- 4sets, 15-8
    Hyperextensions- 6 sets, failure
    Superset with
    Laying ham Curls- 6 sets, 20-12

    1-10-2012: legs
    Squats- 135x15, 225x15, 315x15, 405x10, 495x10,10, 585x 6,6, 405x8
    Leg Press- 3sets
    Converging Leg press- 5 sets
    Laying Ham Curls- 8 sets
    Leg Extensions- 3 sets
    Stair Climber- 30 min

    1-9-2012: Chest
    Flat bench - 135x15, 225x15, 315x10, 315x10, 405x 6,7,4, 315x8
    Incline DB - 60sx15, 100s x10, 10, 10, 60s x 12 Drop set w/ pushups to failure
    Hammer Strength Press- 3x8-12
    Cable cross over- 5sets x 10-15reps
    Pec Dec- 2 Triple drop sets

    1-02-2012: Legs
    Leg Press- 3 warm ups, 3 working sets, 20 reps each
    Leg ext.- 6 sets, 15 reps
    Squats- 225-15, 315-12, 405-10, 405-8, 315-10
    Hack Squat machine- 3 sets- 20 reps MAKE THEM BURN!!!
    Step Climber 30 min- push and squeeze, make your quads burn!!

    12-31-2011: Shoulders
    Light Lateral raises- 5 sets, 20-15 reps
    Seated Barbell Press- 4 sets, 15, 12, 10, 10
    Reverse Pec Dec- 5 sets 20 reps
    Hammer Strength Shoulder Press - 4 sets, 15, 10, 10, 8
    Upright cable rows (completely above head)- 4 sets, 20-15
    Dumbell Press Drop sets- 3 sets, 3 drops each, try for 8, 8, 8

    12-29-2011: Legs
    Squat- 135x20, 225x15, 315x15, 405x10, 405x10, 495x8, 495x6,495x8, 405x8
    Leg Press- 5 sets, 12 plates per
    Leg ext- 7 sets, 10-20 reps
    Seated calf Raise- 4 plates, 10-15reps
    superset with- 5 sets each
    Standing calf raise- full rack to failure
    Last edited by ZAR-FIT; 01-21-2012 at 12:34 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  6. #5
    Senior Member ZAR-FIT's Avatar
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    1-22-2012: Legs
    Seated Ham Curls- 5 sets, 25-15 reps
    Laying Ham Curls- 5 sets, 20-8 reps
    superset w/
    Hyperextensions- 5 sets, failure
    Leg Press- 5 sets, 20-15reps
    Leg Extensions- 5 sets, drop sets every time
    Giant Set:
    Standing Calf Raises- 5 sets- stack
    Seated Calf Raises- 5 sets, 4-5plates
    Machine Toe Press- 5 sets, stack, BURN IT!!!!
    Step Machine- 30 minutes---- Push against the machine and burn, burn, burn
    Last edited by ZAR-FIT; 01-22-2012 at 04:22 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  7. #6
    Senior Member ZAR-FIT's Avatar
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    1-23-2012: Chest and Tri's
    Flat Bench: 135x20, 225x5, 315x12, 405x8, 405x5, 315x6, DOUBLE DROP: 315x6, 225x6, 135x10
    Incline DB Bench: 60's x 15, 75s x 12, 105s x 10, 120's x 8, DOUBLE DROP: 145's x 3, 105's x 5, 60's x 5,)) : 75's x 10
    Dips: 4 sets to failure. Quick rests- with a partner, I go you go.
    Assisted Dips: 2 sets, Slow reps, full range, 15-12 reps
    Cable Flys: 5 sets- 20-15 reps... if weight was too heavy to get atleast 15, drop weight till 15 is reached
    Tricep Cable Pushdown- 7 sets- 4 straight sets, last 3 sets are all single drop sets
    Underhand Cable Pushdown- 5 sets, 10-15 reps
    superset w/
    Overhead Cable Extensions (low to high)- 8-12 reps
    Hammer Strength Dip Machine- 3 sets heavy partial reps- 12-20
    Last edited by ZAR-FIT; 01-23-2012 at 11:20 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  8. #7
    Senior Member ZAR-FIT's Avatar
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    1-24-2012: Back
    Pullups- Alternating Bodyweight and Assisted- 12 sets of each
    Bentover Rows- 135x15, 225x10, 225x10
    Rack Pulls- 315x12,12,8
    Bentover Rows- 225x8, 135x8
    Wide Neutral Grip Pull Downs- 5 sets all drop sets- Stack to failure then drop to a weight you can get 7
    Hammer Strength Neutral Grip Row- 4 plates/side x 15, 5 plates/side x 12, 6/side x 12,12,12, 5/side x 15, 4/side x 1S
    Standing Cable Pullovers- 5 sets, 20-12 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  9. #8
    Senior Member ZAR-FIT's Avatar
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    1/26/2012: Shoulders
    Triple Superset: Seated DB Press, Partial Lateral Raises, Full Lateral Raises
    Set 1: 60's / 60's / 30's
    Set 2: 80's / 60's / 30's
    Set 3: 100's / 70's / 45's
    Seated DB Press: 120's x 8 , 140's x 8,6,4, 120's x 6, 105's x 10,8, 70's x 10
    Hammer Strength Press: 2 plates/side x 15 , 3 plates/side x 10, 10, 10
    DB circles: 2 giant sets, 15lbs DB's - 10 Big forward, 10 Big Backward, 10 Small forward, 10 Small backward
    BB Shrugs: 405 x 20 , 585 x 12 , 675 x 8,8,10
    Cable Upright Rows: 5 sets x 15-12 reps
    Last edited by ZAR-FIT; 01-27-2012 at 01:18 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  10. #9
    Senior Member ZAR-FIT's Avatar
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    1-27-2012: Legs (quads)
    Squats- 135x15, 225x15, 225x15, 315x12, 405x12, 495x8,8, 585x6
    Leg Press- 5 sets x Full to Partial to Failure
    Hack Squats- 4/side - 15, 6/side x 8,8, 4/side x 12
    Leg Extensions- 8 sets, all double dropsets

    1-28-2012: Arms
    Superset - Cable Pushdowns- 8 sets
    w/ Cable Overhead Extension (High position) - 8 sets
    Single Arm Cable Overhead Extensions (Low position)- 5 sets per arm
    Weighted Dip Machine- 4 sets- Full to Partial to Failure
    DB Hammer Curls- 60's x 15, 85's x 15, 105's x 20, (120's x 12 drop - 105's x 12 drop - 60's to failure) x 4
    Preacher Curl Machine- 4 sets of Double Dropsets - Stack to fail - 4 plates up to fail - 4 plates up to fail
    Last edited by ZAR-FIT; 01-28-2012 at 02:59 PM.
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  11. #10
    Senior Member ZAR-FIT's Avatar
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    1/31/2012: Legs- Hammys
    Laying Leg Curls - superset w/ - Hyperextensions - 8 sets
    Seated Ham Curls - 5 sets - 20-12 reps
    Leg Press - 5 sets - 30-20 reps
    Laying Leg Curls - drop sets - 4 sets - Heavy partials to Moderate Full ROM
    Standing Calf Raises - 5 sets - 25-15 reps
    Leg Extensions - 6 sets - 15 reps
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  12. #11
    Senior Member ZAR-FIT's Avatar
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    2-2-2012: Chest and Tri
    Flat BB- 135x15, 225x12, 315x8,8,6,6,5,5,4
    every set super set w/
    Cable flys- 15-10 reps
    Dips- BW- 8 sets to failure
    Pec-Dec- 5 sets, 15-12 reps
    Tri Cable Pushdown- widegrip - 4 sets, 15-10 reps
    superset w/
    Tri Overhead Cable Ext.- widegrip - 4 sets 15-6 reps
    REVERSE ORDER TRICEP SUPERSET
    Tri Overhead Cable Ext.- widegrip - 4 sets 15-10 reps
    Tri Cable Pushdown- widegrip - 4 sets, 10-5 reps
    Hammer Press- 4 sets, 225x10
    superset w/
    Pushups to Failure
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  13. #12
    Senior Member ZAR-FIT's Avatar
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    2-3-2012: Back
    Standing Cable Pullovers- 5 sets- 20-10 reps
    BW Pullups superset w/ Assisted pullups- 10 sets, failure, failure
    Machine Pulldowns- 6 sets- 12-6 reps, last 3 sets w/ dropset to failure
    Close Neutral Grip Assisted Pullups- 3 sets, failure
    Hyperextensions- 3 sets, failure
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  14. #13
    Cardio bunny Alex.V's Avatar
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    Just an FYI, I pass out from exertion every time I read your workouts.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
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  15. #14
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by Belial View Post
    Just an FYI, I pass out from exertion every time I read your workouts.
    needless to say i take naps everyday....
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  16. #15
    Senior Member ZAR-FIT's Avatar
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    2-5-2012: Shoulders
    Light Dual Lateral Raises- 3 sets x 25
    DB Shoulder Press- 60's x 20, 80's x 15, 105's x 12, 125's x 12,10,10,8
    DB Lateral Raises (single arm) - 45's - Set 1: 16L, 16R, 10L, 10R, 6L, 6R, / Repeat for 4 sets
    Arnold Press - 3 sets x 15-10 reps
    Machine Shrugs- 5 sets- 8 plates per side
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  17. #16
    Senior Member ZAR-FIT's Avatar
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    2-6-2012: Legs
    Leg Extensions- 6 sets, 25 reps each
    V-Squats- 4 sets, 20-15 reps
    Single Leg Press- 4 sets per leg, 10-15 reps
    Back Squats- 4 sets, 135x20, 315x12, 495x8,8, 135xfailure
    Leg Extensions- 6 sets, 25 reps each
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  18. #17
    Senior Member ZAR-FIT's Avatar
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    2-7-2012: Arms
    Weighted Dips: BW- 3 sets x failure, +2 plates x 20, +3 Plates x 12, +4 Plates x 8, 8, 6, +2 plates x failure, BW x 2-failure
    Tricep Cable Pushdowns- Stack x 25, +1 plate x 15, +2 plates x 12,12,12,failure
    Tricep Overhead Cable Ext- stack + 2 plates x 10, 10,10,10 //// just stack- failure
    superset with
    Standing BB Curls- 60lb x 25, 25, 25, 25, 110lb x 12,12,12
    Preacher EZ bar curls- 65 x 20, (100 x 10-drop to 60lb-10) x 4 sets
    Preacher Machine Curls- 4 double drop sets- Heavy-moderate-light w/ squeeze... about 25 reps per set.
    Standing Reverse BB Curls- 3 sets to failure- 30 seconds rest
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  19. #18
    Senior Member ZAR-FIT's Avatar
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    2-8-2012: Hammys
    Laying Leg Curls- Light- 4 sets - 25reps each, Medium - 4 sets - 12 reps each, Heavy - 4 sets - 6 reps each
    Seated Leg Curls - Light 2 sets - 25 reps, Medium - 2 sets - 12 reps, Heavy with Drop set - 2 sets
    Hyperextensions - Full - Partial - Failure - 5 sets
    Laying Leg Curls- Double Drop Sets - 3x
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  20. #19
    Senior Member ZAR-FIT's Avatar
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    2-9-2012: Chest
    DB Incline Fly- 30's x 25, 50's x 20, 20, 65's x 15
    DB Incline press- 105s x 12, 135s x 10, 145s x 10, 150s x 5,5, 95's x 10
    Cable Flys - 6 sets- 25-12 reps
    Flat BB Bench- 135x15, 225x8,8, 315x Failure w/ pushups
    Machine Press- 3 sets, 2 plates/side to Failure - Dropset with Pushups to Failure
    Pec-dec- 4 Sets, Stack, Failure
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  21. #20
    Senior Member ZAR-FIT's Avatar
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    2-14-2012: Back
    Wide Grip Lat Pulldowns- 6 sets, 25-12 reps
    Standing Wide Straight Arm Cable Pullovers - 6 sets, 25-12 reps
    Close Grip Lat Pulldowns - 5 sets, 20-10 reps
    Standing Close Straight Arm Cable Pullovers- 4 sets, 25-12 reps
    BB Bent Over Rows- 6 sets, 15-8 reps with partials until failure
    Reverse Pec Dec (Squeeze lower Traps) - 5 sets, 25-15 reps
    Machine Seated Rows- 5 sets, 15-10 reps
    Hyperextensions - 2 sets, full,partial,failure....

    2-13-2012: Hammys
    Seated Leg Curls- 8 sets, 25-12 reps
    Single Leg Laying Leg Curls- 8 sets/leg, 15-8 reps
    Hyperextensions- 5 sets- absolute failure
    Laying Leg Curls- 4 sets, All Double Drop sets

    2-12-2012: Shoulders
    Reverse Pec-Dec- 5 sets, 20-12 reps
    Seated Lateral Raises- 5 sets, 20-12 reps
    Seated DB Press- 8 Sets, 50's, 70's, 90s, 110s, 130s, 150s, 130s, 110s
    Standing Single Arm DB Press- 3 sets, 15-12 reps
    Reverse Pec Dec- 5 sets, 20-12 reps
    Standing Lateral Raises- 3 sets, 15-12 reps
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  22. #21
    Senior Member ZAR-FIT's Avatar
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    2-16-2012: Chest and Bi's
    Flat Bench- 135x15, 225x15, 315x12, 405x5,5,5,5 (all superset with pushups to failure), 315 x failure
    Cable Flys- 5 sets, 15-20 reps
    Standing DB Hammer Curls- 5 sets, 10-15 reps/arm
    DB Preacher Curls- 3 sets, 12-15 reps/arm
    Arnold Curls- 3 sets, 10-15 reps/arm
    Preacher Machine Curls- 3 sets, 15 reps
    Pec Dec Flys- 5 sets, 20-12 reps
    Flat Bench- 225x12,10,failure, 315x10,8,failure

    2-17-2012: Quads
    Back Squat- 135x15, 225x15, 315x15, 315x12, 405x12,12,8, 495x8,8,12
    Leg Press- 5 sets, fully loaded, 6 plates/side x 100 reps... FULL REPS completed without racking
    Leg Extensions- Approx. 10 sets.... full stack.... 200 reps
    Last edited by ZAR-FIT; 02-18-2012 at 08:25 AM.
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  23. #22
    Senior Member ZAR-FIT's Avatar
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    2-19-2012: Shoulders
    Dumbell Lateral Raises- 5 sets, 20-12 reps
    Straight Bar Front Raises- 60x20, 90x15, 100x15, 110x15, 110x15
    Smith Machine Seated Shoulder Press- 135x20, 225x15, 275x12, 275x20, 185x15
    DB Seated Shoulder Press- 80's x 12, 100's x 12, 110's x 12, 110 x 12
    Reverse Pec Dec- 5 sets, 40-20 reps
    BB Shrugs- 315x20, 405x15, 495x15, 585x12, 675x12,10,8, (Behind the back) 495x10,10,10
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  24. #23
    Senior Member ZAR-FIT's Avatar
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    2-21-2012- Back
    Hammer Strength High Pull - 6 sets
    Hammer Strength Horizontal Row - 5 sets
    Hammer Strenght Neutral grip seated Row - 6 sets
    Lat Pull Down- 6 sets
    Straight Arm Standing Cable Pullovers- 6 sets
    Laying Hammy Curls - 4 sets
    Hyperextensions - 5 sets

    2.22.2012: Arms
    Cable Pushdowns- 6 sets
    Overhead Cable Extensions- 6 sets
    Skull Crushers- 6 sets
    Close Grip Bench- 135x15, 225x12, 275x10,10,10, 315x6,6, 225x10
    Standing DB Alt Curls - 6 sets
    Standing Straight Bar curls- 5 sets
    superset with
    Heavy DB Hammer Curls - 5 sets
    Machine Preacher Curls- (single arm) 3 sets, 12 reps (Both arms) 2 sets, 20 reps
    Cable Reverse Curls- 3 sets, 20 reps
    Last edited by ZAR-FIT; 02-23-2012 at 06:20 PM.
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  25. #24
    Senior Member ZAR-FIT's Avatar
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    2-24-2012: Quads
    Super Set : Leg Extension: Reps- 20, 20, 20, 20, 15, 10, 10
    Leg Press: Reps- 50, 40, 30, 20, 20, 15, 10

    2-25-2012: Chest
    Pec Dec- 3 sets- 20-15 reps
    Flat Bench- 225x15,15, 275x10, 315x8,8,7,6, Drop Set (405x4, 315x5, 225x7), (405x3, 225x12)
    Cable Flys- 6 sets, 15-10 reps
    Chest Dips- 6 sets 12-6 reps
    Incline DB Press- (100's x 8, 50's x failure) 3x
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  26. #25
    Squat Heavy, Squat Often Cards's Avatar
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    your volume is insane, I think I would die, but the weight is huge. any shows coming up?
    H: 5'7" W:185
    Goals: 495 -315 -585

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