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Thread: Zar-Fit's High Volume Workouts

  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 11:04 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  2. #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 06:07 AM.
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  3. #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

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  4. #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 01:34 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  5. #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 05:22 PM.
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  6. #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; 01-24-2012 at 12:20 AM.
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  7. #7
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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
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  8. #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 02:18 AM.
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  9. #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 03:59 PM.
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  10. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  11. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  12. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  13. #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
    Current mile time: 4:23
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  14. #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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  15. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  16. #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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  17. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  18. #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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  19. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  20. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  21. #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 09:25 AM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  22. #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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  23. #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 07:20 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  24. #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
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  25. #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

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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