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Thread: The Muscle Building Workout Routine

  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.

  2. #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.

  3. #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.

  4. #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.

  5. #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.

  6. #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.

  7. #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.

  8. #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.

  9. #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.

  10. #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.

  11. #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.

  12. #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.

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

  14. #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.

  15. #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.

  16. #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.

  17. #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.

  18. #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.

  19. #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.

  20. #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

  21. #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.

  22. #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.

  23. #23
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    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.

  24. #24
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    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

  25. #25
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    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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