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
    Join Date
    May 2011
    Location
    Rahway NJ
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    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.
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