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

Itís 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 Zorachus's Avatar
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    The Muscle Building Workout Routine

    Time for something new. I have been doing different variations of Jim Wendler's awesome 5/3/1 for a long time now. I love the 5/3/1 and all the different variations available, but after 2 yrs on it, doing several different variations, I need a break. I am in the mode for something fresh, change of a pace for now.

    A friend of mine tried this routine, for 6 months, and said he saw good gains in muscle on this, and this seems fun and fresh, so I'll give it a try for at least 3 months.

    http://www.aworkoutroutine.com/the-m...rkout-routine/


    Month 1 = April 2014

    - Bench Press 1RM = 210lbs
    - Deadlift 1RM = 310lbs
    - OH Press 1RM = 150lbs
    - Squats 1RM = 325lbs

    Week 1 @ 40% x 4 X ( 12 to 15 reps ) + 15 seconds rest pause on final set
    Week 2 @ 50% x 4 X ( 9 to 11 reps ) + 15 seconds rest pause on final set
    Week 3 @ 60% x 4 X ( 6 to 8 reps ) + drop set by - 30% on final set
    Week 4 @ 70% x 4 X ( 3 to 5 reps ) + drop set by - 30% on final set
    Last edited by Zorachus; 04-17-2014 at 05:39 AM.

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  3. #2
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 04-14-14
    Week 1

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

    - Bench Press 50% of 1Rep Max = 210lbs
    4 sets of 12-15 reps.
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Rows
    3 sets of 6-8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 8 - 10 reps.
    40lbs x 10
    40lbs x 10
    40lbs x 10 ( did 9 )
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 10 -12 reps.
    70lbs x 12
    70lbs x 12
    70lbs x 12
    1-2 minutes rest between sets.

    - Lateral Raises
    3 sets of 10-12 reps.
    12lbs x 12
    12lbs x 12
    12lbs x 12
    1 minute rest between sets.

    - Barbell Curls
    2 sets of 10-12 reps.
    40lbs x 10
    40lbs x 10
    1 minute rest between sets.

    - Triceps Press-Downs
    3 sets of 15 reps.
    60lbs x 15
    60lbs x 15
    60lbs x 15 + 15 second rest pause on final set
    1 minute rest between sets.
    Last edited by Zorachus; 04-17-2014 at 06:11 AM.

  4. #3
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 04-15-14
    Week 1

    - Romanian Deadlifts = 40% of 1Rep Max = 310lbs
    4 sets of 12-15 reps.
    110lbs x 12
    110lbs x 12
    110lbs x 12
    110lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Dumbbell Squat
    3 sets of 10-12 reps.
    35lbs ea x 12 ( did 10 )
    35lbs ea x 12 ( did 10 )
    35lbs ea x 12 ( did 10 + rest pause 15sec then 5 more )
    1-2 minutes rest between sets.

    - Seated Leg Curls
    3 sets of 8-10 reps.
    90lbs x 10 ( did 10 )
    90lbs x 10 ( did 10 )
    90lbs x 10 ( did 10 + res pause 15sec then 10 more )
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 04-17-2014 at 05:48 AM.

  5. #4
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 04-117-14
    Week 1


    - Barbell Shoulder Press = 40% of 1Rep Max = 150lbs
    4 sets of 12-15 reps.
    55lbs x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12 + 15 second Rest-pause on final set + ( did 6)
    2-3 minutes rest between sets.

    - Pull-Ups
    3 sets of 6-8 reps.
    BW x 8
    BW x 7
    BW x 6 + Rest-pause on final set + ( did 2 )
    2-3 minutes rest between sets.

    - Seated Cable Row
    3 sets of 10-12 reps.
    50lbs x 12
    50lbs x 12
    50lbs x 12
    1-2 minutes rest between sets.

    - Dumbbell Press
    3 sets of 8-10 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    1-2 minutes rest between sets.

    - Dumbbell Shrugs
    4 sets of 12 -15 reps.
    25lbs x 12
    25lbs x 12
    25lbs x 12
    25lbs x 12
    1 minute rest between sets.

    - Barbell Curls
    3 sets of 12 - 15 reps.
    40lbs x 12
    40lbs x 12
    40lbs x 12 + 15 second Rest-pause on final set
    1 minute rest between sets.
    Last edited by Zorachus; 04-17-2014 at 06:09 AM.

  6. #5
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 04-18-14
    Week 1

    - Squats = 40% of 1Rep Max = 325lbs
    4 sets of 12-15 reps.
    120lbs x 12
    120lbs x 12
    120lbs x 12
    120lbs x 12 + 15 second rest pause on final set
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 8-10 reps.
    Bar x 8
    Bar x 8
    Bar x 8
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 10-12 reps.
    45lbs x 10
    45lbs x 10
    45lbs x 10
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 04-18-2014 at 05:54 PM.

  7. #6
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 04-21-14
    Week 2

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

    - Bench Press 50% of 1Rep Max = 210lbs
    4 sets of ( 9 to 11 reps )
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 11 + 15 second rest pause to failure ( did 7 )
    2-3 minutes rest between sets.

    - Rows
    3 sets of 9 -11 reps.
    50lbs x 10
    50lbs x 10
    50lbs x 11 + 15 second Rest-pause on final set ( did 11 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 9 - 11 reps.
    40lbs x 10
    40lbs x 10
    40lbs x 11 + 15 second Rest-pause on final set ( did 5 )
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 10 -12 reps.
    70lbs x 11
    70lbs x 11
    70lbs x 11 + 15 second Rest-pause on final set ( did 11 )
    1-2 minutes rest between sets.

    - Lateral Raises
    3 sets of 10-12 reps.
    12lbs x 12
    12lbs x 12
    12lbs x 10 + 15 second Rest-pause on final set ( did 7 )
    1 minute rest between sets.

    - Triceps Press-Downs
    3 sets of 15 reps.
    60lbs x 12
    60lbs x 12
    60lbs x 12 + 15 second rest pause on final set ( did 8 )
    1 minute rest between sets.
    Last edited by Zorachus; 04-21-2014 at 06:13 AM.

  8. #7
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 04-22-14
    Week 2

    - Romanian Deadlifts = 50% of 1Rep Max = 310lbs
    4 sets of 9-11 reps.
    140lbs x 11
    140lbs x 10
    140lbs x 10
    140lbs x 9 + 15 second rest pause to failure ( did 8 )
    2-3 minutes rest between sets.

    - Dumbbell Squat
    3 sets of 9-11 reps.
    35lbs ea x 11 ( did 11 )
    35lbs ea x 11 ( did 11 )
    35lbs ea x 10 ( did 10 + rest pause 15sec then 5 more )
    1-2 minutes rest between sets.

    - Seated Leg Curls
    3 sets of 8-10 reps.
    90lbs x 10 ( did 10 )
    90lbs x 10 ( did 10 )
    90lbs x 10 ( did 10 + res pause 15sec then 10 more )
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 04-22-2014 at 05:52 AM.

  9. #8
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 04-24-14
    Week 2

    - Dumbell Shoulder Press = 50% of 1Rep Max = 150lbs
    4 sets of 9-11 reps.
    35lbs x 11
    35lbs x 11
    35lbs x 11
    35lbs x 11 + 15 second Rest-pause on final set + ( did 6 )
    2-3 minutes rest between sets.

    - Pull-Ups
    3 sets of 6-8 reps.
    BW x 8
    BW x 7
    BW x 6 + Rest-pause on final set + ( did 2 )
    2-3 minutes rest between sets.

    - Seated Cable Row
    3 sets of 10-12 reps.
    50lbs x 12
    50lbs x 12
    50lbs x 12
    1-2 minutes rest between sets.

    - Dumbbell Press
    3 sets of 8-10 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    1-2 minutes rest between sets.

    - Dumbbell Shrugs
    4 sets of 12 -15 reps.
    25lbs x 12
    25lbs x 12
    25lbs x 12
    25lbs x 12
    1 minute rest between sets.

    - Barbell Curls
    3 sets of 10 -12 reps.
    40lbs x 12
    40lbs x 12
    40lbs x 12 + 15 second Rest-pause on final set
    1 minute rest between sets.
    Last edited by Zorachus; 04-24-2014 at 06:03 AM.

  10. #9
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 04-25-14
    Week 2

    - Squats = 50% of 1Rep Max = 325lbs
    4 sets of 9-11 reps.
    150lbs x 11
    150lbs x 11
    150lbs x 11
    150lbs x 10 + 15 second rest pause on final set ( did 8 )
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 8-10 reps.
    10lbs Bar x 8
    10lbs Bar x 8
    10lbs Bar x 8
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 10-12 reps.
    45lbs x 10
    45lbs x 10
    45lbs x 10
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 04-28-2014 at 07:32 PM.

  11. #10
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 04-28-14
    Week 3

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

    - Bench Press 60% of 1Rep Max = 210lbs
    4 sets of ( 6 to 8 reps )
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8 + Drop set immediately of 25% = 90lbs
    2-3 minutes rest between sets.

    - Rows
    3 sets of 6 -8 reps.
    60lbs x 8
    60lbs x 8
    60lbs x 8 + 25% drop set = 45lbs to failure
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 6 - 8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + 25% Drop set = 35lbs
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 8 reps.
    80lbs x 8
    80lbs x 8
    80lbs x 8 + 25% Drop set = 60lbs
    1-2 minutes rest between sets.

    - Lateral Raises
    3 sets of 10-12 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8 + 25% Drop Set = 12lbs
    1 minute rest between sets.

    - Triceps Press-Downs
    4 sets of 15 reps.
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + 25% Drop set = 50lbs
    1 minute rest between sets.
    Last edited by Zorachus; 04-28-2014 at 06:08 AM.

  12. #11
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 04-29-14
    Week 3

    - Romanian Deadlifts = 60% of 1Rep Max = 310lbs
    4 sets of 6 - 8 reps.
    170lbs x 8
    170lbs x 7
    170lbs x 6
    170lbs x 8 + Drop set 25% = 120lbs
    2-3 minutes rest between sets.

    - Dumbbell Squat
    3 sets of 10 reps.
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10 + Drop set 25% = 30lbs
    1-2 minutes rest between sets.

    - One-Arm Dumbbell row
    4 sets of 8 reps
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set 25% = 30lbs

    - Seated Leg Curls
    3 sets of 8-10 reps.
    100lbs x 8
    100lbs x 8
    100lbs x 8 + Drop set 25% = 70lbs
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 04-28-2014 at 07:41 PM.

  13. #12
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 05-01-14
    Week 3

    - Dumbell Shoulder Press = 60% of 1Rep Max = 150lbs
    4 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set 25% = 30lbs
    2-3 minutes rest between sets.

    - Pull-Ups
    3 sets of 6-8 reps.
    BW x 8
    BW x 7
    BW x 6 + Rest-pause on final set + ( did 2 )
    2-3 minutes rest between sets.

    - Seated Cable Row
    3 sets of 8-10 reps.
    60lbs x 10
    60lbs x 10
    60lbs x 10 + Drop set 25% = 40lbs
    1-2 minutes rest between sets.

    - Dumbbell Press
    3 sets of 6 - 8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + Drop set 25% = 35lbs
    1-2 minutes rest between sets.

    - Dumbbell Shrugs
    4 sets of 12 -15 reps.
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    1 minute rest between sets.

    - Barbell Curls
    4 sets of 6 -8 reps.
    50lbs x 8
    50lbs x 7
    50lbs x 7
    50lbs x 6 + Drop set 25% = 35lbs
    1 minute rest between sets.

  14. #13
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    How long do your workouts normally last?

  15. #14
    Senior Member Zorachus's Avatar
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    The upper body workouts are around 45 minutes or so. And the Lower body little over 30 minutes.

  16. #15
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 05-02-14
    Week 3

    - Squats = 60% of 1Rep Max = 325lbs
    4 sets of 6 - 8 reps.
    190lbs x 8
    190lbs x 8
    190lbs x 8
    190lbs x 8 + Drop set 25% = 140lbs
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 8 reps.
    20lbs Bar x 8
    20lbs Bar x 8
    20lbs Bar x 8 + Drop set 25% = 10lbs
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 10-12 reps.
    55lbs x 8
    55lbs x 8
    55lbs x 8 + Drop set 25% = 40lbs
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  17. #16
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 05-05-14
    Week 3

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

    - Bench Press 70% of 1Rep Max = 210lbs
    4 sets of ( 3 to 5 reps )
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5 + Drop set immediately of 25% = 100lbs
    2-3 minutes rest between sets.

    - Rows
    3 sets of 5 reps.
    70lbs x 5
    70lbs x 5
    70lbs x 5 + 25% drop set = 55lbs to failure
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 6 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + 25% Drop set = 35lbs
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 6 reps.
    90lbs x 6
    90lbs x 6
    90lbs x 6 + 25% Drop set = 70lbs
    1-2 minutes rest between sets.

    - Lateral Raises
    3 sets of 8 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8 + 25% Drop Set = 12lbs
    1 minute rest between sets.

    - Triceps Press-Downs
    4 sets of 6 reps.
    80lbs x 6
    80lbs x 6
    80lbs x 6
    80lbs x 6 + 25% Drop set = 60lbs
    1 minute rest between sets.
    Last edited by Zorachus; 05-04-2014 at 09:28 PM.

  18. #17
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 05-06-14
    Week 4

    - Romanian Deadlifts = 70% of 1Rep Max = 310lbs
    4 sets of 3 - 5 reps.
    195lbs x 5
    195lbs x 5
    195lbs x 5
    195lbs x 5 + Drop set 25% = 150lbs
    2-3 minutes rest between sets.

    - Dumbbell Squat
    3 sets of 8 reps.
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8 + Drop set 25% = 30lbs
    1-2 minutes rest between sets.

    - One-Arm Dumbbell row
    4 sets of 6 reps
    50lbs x 6
    50lbs x 6
    50lbs x 6
    50lbs x 6 + Drop set 25% = 35lbs

    - Seated Leg Curls
    3 sets of 8-10 reps.
    100lbs x 8
    100lbs x 8
    100lbs x 8 + Drop set 25% = 70lbs
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  19. #18
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 05-08-14
    Week 4

    - Dumbell Shoulder Press = 70% of 1Rep Max = 150lbs
    4 sets of 3 - 5 reps.
    50lbs x 5
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop set 25% = 35lbs
    2-3 minutes rest between sets.

    - Side Laterals
    3 sets of 3 - 5 reps.
    25lbs x 5
    25lbs x 5
    25lbs x + Drop set 25% = 15lbs

    - Pull-Ups
    3 sets of 6-8 reps.
    BW x 8
    BW x 7
    BW x 6 + Rest-pause on final set + ( did 2 )
    2-3 minutes rest between sets.

    - Face Pulls
    3 sets of 8-10 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + Drop set 25% = 30lbs
    1-2 minutes rest between sets.

    - Dumbbell Shrugs
    4 sets of 8 -10 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8
    1 minute rest between sets.

    - Barbell Curls
    3 sets of 5 reps.
    60lbs x 5
    60lbs x 5
    60lbs x 5 + Drop set 25% = 40lbs
    1 minute rest between sets.
    Last edited by Zorachus; 05-08-2014 at 05:08 AM.

  20. #19
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 05-09-14
    Week 4

    - Squats = 70% of 1Rep Max = 325lbs
    4 sets of 3 - 5 reps.
    200lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5 + Drop set 25% = 150lbs
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 6 reps.
    30lbs Bar x 8
    30lbs Bar x 8
    30lbs Bar x 8 + Drop set 25% = 20lbs
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 8 reps.
    60lbs x 8
    60lbs x 8
    60lbs x 8 + Drop set 25% = 40lbs
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  21. #20
    Senior Member Zorachus's Avatar
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    Month 2 = May 2014

    - Bench Press 1RM = 230lbs
    - Deadlift 1RM = 320lbs
    - OH Press 1RM = 160lbs
    - Squats 1RM = 340lbs

    Week 1 @ 40% x 4 X ( 12 to 15 reps ) + 15 seconds rest pause on final set
    Week 2 @ 50% x 4 X ( 9 to 11 reps ) + 15 seconds rest pause on final set
    Week 3 @ 60% x 4 X ( 6 to 8 reps ) + drop set by - 30% on final set
    Week 4 @ 70% x 4 X ( 3 to 5 reps ) + drop set by - 30% on final set

  22. #21
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 05-12-14
    Week 5

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

    - Bench Press 40% of 1Rep Max = 220lbs
    4 sets of 12-15 reps.
    80lbs x 14
    80lbs x 14
    80lbs x 14
    80lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 12 -15 reps.
    30lbs x 14
    30lbs x 14
    30lbs x 12 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Flat Dumbbell Flyes
    3 sets of 12 - 15 reps.
    15lbs x 14
    15lbs x 14
    15lbs x 12 + 15 second Rest-pause on final set +
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 12 - 15 reps.
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 12-15 reps
    15lbs x 15
    15lbs x 15
    15lbs x 15 + 15 second rest pause on final set

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 6
    BW x 6
    BW x 6
    Last edited by Zorachus; 05-14-2014 at 07:02 PM.

  23. #22
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 05-14-14
    Week 5

    - Dumbbell Shoulder Press = 40% of 1Rep Max = 160lbs
    4 sets of 12-15 reps.
    30lbs x 15
    30lbs x 14
    30lbs x 13
    30lbs x 12 + 15 second Rest-pause on final set
    2-3 minutes rest between sets.

    - Upright Barbell Row
    3 sets of 12-15 reps.
    30lbs x 15
    30lbs x 15
    30lbs x 12 + Rest-pause on final set
    2-3 minutes rest between sets.

    - Face Pulls ( add 10lbs next week )
    3 sets of 12-15 reps.
    40lbs x 15
    40lbs x 15
    40lbs x 15 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Barbell E-Z Curl Shrugs ( Add 10lbs next week )
    4 sets of 12 -15 reps.
    70lbs x 15
    70lbs x 15
    70lbs x 15
    70lbs x 15 + Rest pause for 15 seconds
    1 minute rest between sets.

    - Bentover Side Laterals
    3 sets of 12 - 15 reps.
    12lbs x 15
    12lbs x 15
    12lbs x 12 + 15 second Rest-pause on final set
    1 minute rest between sets.
    Last edited by Zorachus; 05-15-2014 at 06:15 AM.

  24. #23
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
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    1,301
    Lower Body B
    Friday - 05-16-14
    Week 5

    - Squats = 40% of 1Rep Max = 340lbs
    4 sets of 12 - 15 reps.
    125lbs x 15
    125lbs x 14
    125lbs x 13
    125lbs x 12 + 15 second Rest pause
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 12 - 15 reps.
    10lbs Bar x 12
    10lbs Bar x 12
    10lbs Bar x 12 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 10 -12 reps.
    50lbs x 12
    50lbs x 12
    50lbs x 12 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  25. #24
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,301
    Upper Body A
    Monday - 05-19-14
    Week 6

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

    - Bench Press 50% of 1Rep Max = 220lbs
    4 sets of 9-11 reps.
    100lbs x 11
    100lbs x 11
    100lbs x 11
    100lbs x 9 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 9 -11 reps.
    35lbs x 11
    35lbs x 11
    35lbs x 9+ 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Flat Dumbbell Flyes
    3 sets of 9 - 11 reps.
    20lbs x 11
    20lbs x 11
    20lbs x 9 + 15 second Rest-pause on final set +
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 9 - 11 reps.
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 9-11 reps
    20lbs x 10
    20lbs x 10
    20lbs x 10 + 15 second rest pause on final set

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 8
    BW x 8
    BW x 8

  26. #25
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
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    Posts
    1,301
    Lower Body A
    Tuesday - 05-20-14
    Week 6

    - Romanian Deadlifts = 70% of 1Rep Max = 320lbs
    4 sets of 9 - 11 reps.
    145lbs x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10 + 15 second Rest Pause
    2-3 minutes rest between sets.

    - Bent over Dumbbell row
    4 sets of 9 - 11 reps
    35lbs x 11
    35lbs x 11
    35lbs x 11
    35lbs x 9 + 15 second Rest pause

    - Wide-Grip Pulldown Behind The Neck
    3 sets of 9 - 11 reps
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Seated Cable Rows
    3 sets of 9 - 11 reps
    50lbs x 10
    50lbs x 10
    50lbs x 10 + 15 second Rest Pause

    - Barbell Curl
    4 sets of 9 - 11 reps
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10 + 15 second Rest Pause
    Last edited by Zorachus; 05-20-2014 at 06:11 AM.

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