Results 1 to 25 of 137

Thread: Zar-Fit's High Volume Workouts

Threaded View

  1. #1
    Senior Member ZAR-FIT's Avatar
    Join Date
    May 2011
    Location
    Rahway NJ
    Posts
    202

    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

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

    http://www.atlargenutrition.com/

Similar Threads

  1. Low volume workouts 4 days a week
    By greemah in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 03-30-2010, 11:35 PM
  2. High Volume Workouts
    By levronefan in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 10-28-2005, 06:57 AM
  3. High Volume or Low Volume
    By tunafishrocks in forum Bodybuilding & Weight Training
    Replies: 19
    Last Post: 05-22-2005, 10:33 PM
  4. High Volume
    By basil in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 12-30-2004, 10:42 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •