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Thread: The Muscle Building Workout Routine

  1. #51
    Senior Member Zorachus's Avatar
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    Upper Body B
    Monday 07--14-14
    Week 12

    SLOW AND CONTROLLED MOVEMENTS

    - Dumbbell Shoulder Press = 70% of 1Rep Max = 170lbs
    4 sets of 3 - 5 reps.
    50lbs x 5
    50lbs x 5
    50lbs x 5
    50lbs x 5 + 30% Drop set IMMEDIATELY of 35lbs
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 5 reps
    25lbs x 5
    25lbs x 5
    25lbs x 5 + 30% Drop set IMMEDIATELY of 15lbs

    - Upright Dumbbell Row
    3 sets of 5 reps.
    40lbs x 5
    40lbs x 5
    40lbs x 5 + 30% Drop set IMMEDIATELY of 30lbs

    - Seated Bent-Over Rear Delt Raise
    20lbs x 5
    20lbs x 5
    20lbs x 5+ 30% Drop set IMMEDIATELY of 12lbs

    - Barbell shrug
    4 sets of 5 reps
    150lbs x 5
    150lbs x 5
    150lbs x 5
    150lbs x 5 + 30% Drop set IMMEDIATELY of 100lbs

    - Seated Calf Raise
    4 sets of 20 -25 reps

  2. #52
    Senior Member Zorachus's Avatar
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    Lower Body B
    Tuesday 07-15-14
    Week 12

    - Squats = 70% of 1Rep Max = 350lbs
    4 sets of 5 reps.
    220lbs x 5
    220lbs x 5
    220lbs x 5
    220lbs x 5 + 30% Drop set IMMEDIATELY of 150lbs
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 5 reps.
    130lbs x 8
    130lbs x 8
    130lbs x 8 + 30% Drop set IMMEDIATELY of 100lbs

    - Romanian Deadlift
    4 sets of 5 reps.
    70lbs x 5
    70lbs x 5
    70lbs x 5
    70lbs x 5

    - Lying Leg Curls
    3 sets of 5 reps
    70lbs x 5
    70lbs x 5
    70lbs x 5 + 30% Drop set IMMEDIATELY of 50lbs

    - Weighted Crunches
    3 x sets of 15 reps.
    1 minute rest between sets.

  3. #53
    Senior Member Zorachus's Avatar
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    Upper Body A
    Thursday - 07-16-14
    Week 12

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 70% of 1Rep Max = 230lbs
    4 sets of 5 reps.
    15 reps warmup
    150lbs x 5
    150lbs x 5
    150lbs x 5
    150lbs x 5 + 30% Drop set IMMEDIATELY of 100lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 5 reps.
    15 reps warmup
    50lbs x 5
    50lbs x 5
    50lbs x 5 + 30% Drop set IMMEDIATELY of 35lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 5 reps.
    15 reps warmup
    30lbs x 5
    30lbs x 5
    30lbs x 5 + 30% Drop set IMMEDIATELY of 20lbs
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 5 reps.
    15 reps warmup
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5 + 30% Drop set IMMEDIATELY of 60lbs
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 5 reps
    15 reps warmup
    35lbs x 5
    35lbs x 5
    35lbs x 5 + 30% Drop set IMMEDIATELY of 25lbs

    - Close-Grip Barbell Bench Press
    3 sets of 5 reps
    15 reps warmup
    65lbs x 5
    65lbs x 5
    65lbs x 5 + 30% Drop set IMMEDIATELY of 45lbs

    - Pushups
    2 sets ( Higher reps as weeks go on )
    BW x 10
    BW x 10

  4. #54
    Senior Member Zorachus's Avatar
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    Lower Body A
    Friday - 07-18-14
    Week 12

    - Bent Over Two-Dumbbell Row
    4 sets of 5 reps
    60lbs x 5
    60lbs x 5
    60lbs x 5
    60lbs x 5 + 30% Drop set IMMEDIATELY of 40lbs

    - Deadlift 70% of 1Rep Max = 300lbs
    3 sets of 5 reps
    190lbs x 3
    190lbs x 4
    190lbs x 5 + 30% Drop set IMMEDIATELY of 130lbs

    - Wide-Grip Pulldown to chest
    3 sets of 5 reps
    100lbs x 5
    100lbs x 5
    100lbs x 5 + 30% Drop set IMMEDIATELY of 70lbs

    - Seated Cable Rows
    3 sets of 5 reps
    80lbs x 5
    80lbs x 5
    80lbs x 5 + 30% Drop set IMMEDIATELY of 60lbs

    - Barbell Curl
    4 sets of 5 reps
    55lbs x 5
    55lbs x 5
    55lbs x 5
    55lbs x 5 + 30% Drop set IMMEDIATELY of 35lbs

    - Weighted Crunches
    3 x 15

  5. #55
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    Nice work, brutha!

  6. #56
    Senior Member Zorachus's Avatar
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    Bench
    Wave - B2 - Month 2
    Monday 11-23-14

    - Bench Press = 1RM 205lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP 40% x 5 = 70lbs
    WARMUP 50% x 3 = 90lbs
    130lbs x 3
    150lbs x 3
    165lbs x 3+

    - Dumbbell Press @ 60% = 4 x 9
    110lbs x 9
    110lbs x 9
    110lbs x 9
    110lbs x 9
    + 30% less weight = 80lbs x 8

    - Close-Grip Front Lat Pulldown = 4 x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9
    + 30% less weight = 50lbs x 8

    - Push ups
    3 sets X 10 ( next wave do 10 )
    Last edited by Zorachus; 11-23-2014 at 09:53 AM.

  7. #57
    Senior Member Zorachus's Avatar
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    Deadlift
    Wave - C2 - Month 2
    Tuesday 11-25-14

    - Deadlift = 1RM 260lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10 reps x Bar
    WARMUP = 5 reps x 100lbs
    WARMUP = 3 reps x 120lbs
    160lbs x 3
    190lbs x 3
    210lbs x 3+

    - Dumbbell Rows @ 6-% = 4 x 9
    40lbs x 9
    40lbs x 9
    40lbs x 9
    40lbs x 9
    + 30% less weight = 30lbs x 8

    - Lat Pulls @ 60% = 4 x 9
    80lbs x 9
    80lbs x 9
    80lbs x 9
    80lbs x 9
    + 30% less weight = 60lbs x 8

  8. #58
    Administrator chris mason's Avatar
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    Zorachus,

    Glad to have you here!

    I wanted to chime in about your routine. Assuming you are natural, I think your volume is excessive and you would experience significantly greater progress if you literally cut your working sets in half. I know what you are going to think, but give it a try and see what happens.

  9. #59
    Senior Member Zorachus's Avatar
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    OH Press
    Wave - D2 - Month 2
    Thursday 11-27-14

    - OH Press = 1RM 135lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP = 5 reps x 50lbs
    90lbs x 3
    100lbs x 3
    110lbs x 3 +

    - DB Military Press @ 60% 4 sets of 9 reps
    70lbs x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9
    + 30% less weight = 50lbs x 7

    - Upright Rows: 4 sets of 9 reps
    25lbs x 9
    25lbs x 9
    25lbs x 9
    25lbs x 9
    + 30% less weight = 20lbs 7

    - Side Laterals: 3 sets x 9 reps
    15lbs x 9
    15lbs x 9 + 30% less weight = 10lbs X 7
    Last edited by Zorachus; 11-27-2014 at 11:24 AM.

  10. #60
    Senior Member Zorachus's Avatar
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    Squat
    Wave - A3 - Month 2
    Sunday - 11-30-14

    - Squats = 1RM 310lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = 10reps x Bar
    WARMUP = 5 reps x 90lbs
    210lbs x 5
    240lbs x 3
    265lbs x 1+

    - Hack Squats = 3 x10
    50lbs x 10
    50lbs x 10
    50lbs x 10 + 30% less weight do 5

    - Leg Extensions = 4 x 6
    110lbs x 6
    110lbs x 6
    110lbs x 6
    110lbs x 6
    + 30% less weight = 80lbs x 6

    - Leg Curls = 4 x 6
    55lbs x 6
    55lbs x 6
    55lbs x 6
    55lbs x 6
    + 30% less weight = 40lbs x 6

    - Ab Wheel
    3 sets X 12

  11. #61
    Senior Member Zorachus's Avatar
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    Doing a deload, haven't lifted in a few weeks, was having some strange hemorrhoid issue, that got worse after heavy lifting. Will try again now.

  12. #62
    Senior Member Zorachus's Avatar
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    Bench
    Wave - B1 - DELOAD
    Thursday 12-11-14

    - Bench Press = 1RM 205lbs @ 40% x 5, 50% x 5, 60% x 5
    WARMUP = 10reps x Bar
    WARMUP = 8 reps x 50lbs
    70lbs x 5
    90lbs x 5
    110lbs x 5 + 15 second rest pause do 5 more

    - Dumbbell Press - DELOAD @ 40% = 4 x10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Push ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    - Tricep Pushdowns = 3 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 12-15-2014 at 07:00 AM.

  13. #63
    Senior Member Zorachus's Avatar
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    Deadlift
    Wave - C1 - DELOAD
    Saturday 12-13-14

    - Barbell Rows = 1RM 120lbs @ 40% x 5, 50% x 5, 60% x 5
    WARMUP = 10reps x Bar
    WARMUP = 6 reps x 50lbs
    40lbs x 5
    50lbs x 5
    70lbs x 5

    - Dumbbell Rows = 4 x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Lat Pulldowns = 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Weighted Situps = 3 x 12
    3 sets X 12
    Last edited by Zorachus; 12-15-2014 at 07:00 AM.

  14. #64
    Senior Member Zorachus's Avatar
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    OH Press
    Wave - D1 - DELOAD
    Monday 12-15-14

    - OH Press = 1RM 135lbs @ 40% x 5, 50% x 5, 60% x 5
    WARMUP = 10reps x Bar
    WARMUP = 6 reps x 50lbs
    50lbs x 5
    60lbs x 5
    70lbs x 5

    - DB Military Press @ 50% 4 X 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Upright Rows 4 sets of 12 reps
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12 + 30% less weight do 6

    - Pull Ups 3 X 5 ( Each month go up by 1 )
    BW X 5
    BW X 5
    BW X 5
    Last edited by Zorachus; 12-15-2014 at 07:15 AM.

  15. #65
    Senior Member Zorachus's Avatar
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    Bench
    Wave - A1
    Sunday 12-21-14

    - Bench Press = 1RM 210lbs @ 60% x 5, 70% x 5, 80% x 5
    WARMUP = 10reps x Bar
    WARMUP = 8 reps x 50lbs
    110lbs x 5
    130lbs x 5
    150lbs x 5 +

    - Dumbbell Press - Week 1 @ 50% = 4 x12
    75lbs x 12 ( 35lbs )
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Push ups = Week 1 = 4 x 6
    BW x 6
    BW x 6
    BW x 6
    BW x 6

    - Tricep Pushdowns = Week 1 = 3 x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15
    Last edited by Zorachus; 12-23-2014 at 06:20 AM.

  16. #66
    Senior Member Zorachus's Avatar
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    Deadlift
    Wave - B1
    Tuesday 12-23-14

    - T-bar Rows = 1RM 140lbs @ 60% x 5, 70% x 5, 80% x 5
    WARMUP = 10reps x Bar
    WARMUP = 6 reps x 50lbs
    70lbs x 5
    80lbs x 5
    90lbs x 5

    - Dumbbell Rows - Week 1 @ 50% = 4 x 12
    35lbs x 12
    35lbs x 12
    35lbs x 12
    35lbs x 12

    - Lat Pulldowns - Week 1 @ 50% = 4 x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Weighted Situps = 3 x 12
    3 sets X 12
    Last edited by Zorachus; 12-25-2014 at 10:45 AM.

  17. #67
    Senior Member Zorachus's Avatar
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    OH Press
    Wave - D1
    Thursday 12-25-14

    - OH Press = 1RM 140lbs @ 60% x 5, 70% x 5, 80% x 5
    WARMUP = 10reps x Bar
    WARMUP = 6 reps x 50lbs
    75lbs x 5
    90lbs x 5
    100lbs x 5

    - DB Military Press @ 50% 4 X 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    - Upright Rows 4 sets of 12 reps
    25lbs x 12
    25lbs x 12
    25lbs x 12
    25lbs x 12 + 30% less weight do 6

    - Pull Ups 3 X 5 ( Each month go up by 1 )
    BW X 5
    BW X 5
    BW X 5

  18. #68
    Senior Member Zorachus's Avatar
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    Bench
    Wave - A2
    Sunday 12-28-14

    - Bench Press = 1RM 210lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP = 8 reps x 50lbs
    130lbs x 3
    150lbs x 3
    170lbs x 3+

    - Dumbbell Press - Week 2 @ 60% = 4 x 9
    80lbs x 9( 40lbs )
    80lbs x 9
    80lbs x 9
    80lbs x 9
    + 30% less weight x Failure

    - Push ups = Week 2 = 4 x 9
    BW x 9
    BW x 9
    BW x 9
    BW x 9

    - Tricep Pushdowns = Week 2 = 3 x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Last edited by Zorachus; 12-28-2014 at 01:36 PM.

  19. #69
    Senior Member Zorachus's Avatar
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    Deadlift
    Wave - B2
    Tuesday 12-30-14

    - T-bar Rows = 1RM 140lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP = 6 reps x 50lbs
    90lbs x 3
    100lbs x 3
    110lbs x 3

    - Dumbbell Rows - Week 2 @ 60% = 4 x 9
    40lbs x 9
    40lbs x 9
    40lbs x 9
    40lbs x 9
    + 30% less weight x Failure

    - Lat Pulldowns - Week 2 @ 60% = 4 x 9
    90lbs x 9
    90lbs x 9
    90lbs x 9
    90lbs x 9
    + 30% less weight x Failure

    - Weighted Situps = 3 x 12
    3 sets X 12
    Last edited by Zorachus; 12-30-2014 at 07:02 AM.

  20. #70
    Senior Member Zorachus's Avatar
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    OH Press
    Wave - D2
    Thursday 01-01-15

    - OH Press = 1RM 140lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP = 6 reps x 50lbs
    90lbs x 3
    100lbs x 3
    115lbs x 3

    - DB Military Press @ 60% 4 X 9
    75lbs x 9
    75lbs x 9
    75lbs x 9
    75lbs x 9
    + 30% less weight x Failure

    - Upright Rows 4 sets of 9 reps
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    + 30% less weight do 6

    - Pull Ups 3 X 5 ( Each month go up by 1 )
    BW X 5
    BW X 5
    BW X 5

  21. #71
    Senior Member Zorachus's Avatar
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    Bench
    Wave - A2
    Sunday 01-11-14

    - Bench Press = 1RM 210lbs @ 70% x 3, 80% x 3, 90% x 3
    WARMUP = 10reps x Bar
    WARMUP = 8 reps x 50lbs
    130lbs x 3
    150lbs x 3
    170lbs x 3+

    - Dumbbell Press - Week 2 @ 60% = 4 x 9
    80lbs x 9( 40lbs )
    80lbs x 9
    80lbs x 9
    80lbs x 9
    + 30% less weight x 9

    - Push ups = Week 2 = 4 x 9
    BW x 9
    BW x 9
    BW x 9
    BW x 9

    - Tricep Pushdowns = Week 2 = 3 x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12

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