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Thread: The Muscle Building Workout Routine

  1. #26
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 05-22-14
    Week 6

    - Dumbbell Shoulder Press = 50% of 1Rep Max = 160lbs
    4 sets of 9 - 11 reps.
    35lbs x 11
    35lbs x 11
    35lbs x 11
    35lbs x 9 + 15 second Rest-pause on final set
    2-3 minutes rest between sets.

    - Upright Barbell Row
    3 sets of 9 - 11 reps.
    40lbs x 11
    40lbs x 10
    40lbs x 9 + Rest-pause on final set
    2-3 minutes rest between sets.

    - Face Pulls ( add 10lbs next week )
    3 sets of 9 - 11 reps.
    50lbs x 11
    50lbs x 10
    50lbs x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Barbell E-Z Curl Shrugs ( Add 10lbs next week )
    4 sets of 9 - 11 reps.
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10 + Rest pause for 15 seconds
    1 minute rest between sets.

    - Bentover Side Laterals
    3 sets of 9 - 11 reps.
    15lbs x 11
    15lbs x 10
    15lbs x 9 + 15 second Rest-pause on final set
    1 minute rest between sets.

  2. #27
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 05-23-14
    Week 5

    - Squats = 50% of 1Rep Max = 340lbs
    4 sets of 9 - 11 reps.
    155lbs x 11
    155lbs x 11
    155lbs x 10
    155lbs x 9 + 15 second Rest pause
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 9 - 11 reps.
    20lbs Bar x 11
    20lbs Bar x 10
    20lbs Bar x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 9 - 11 reps.
    55lbs x 11
    55lbs x 10
    55lbs x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Leg Extensions
    3 sets of 9 - 11 reps.
    100lbs x 10
    100lbs x 10
    100lbs x 10

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

  3. #28
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 05-26-14
    Week 7

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

    - Bench Press 60% of 1Rep Max = 220lbs
    4 sets of 6 - 8 reps.
    125lbs x 8
    125lbs x 8
    125lbs x 8
    125lbs x 6 + Drop set of 30% = 95lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set of 30% = 30lbs
    2-3 minutes rest between sets.

    - Flat Dumbbell Flyes
    3 sets of 6 - 8 reps.
    25lbs x 8
    25lbs x 8
    25lbs x 8 + Drop set of 30% = 20lbs
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 6 - 8 reps.
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + Drop set of 30% = 50lbs
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 6 - 8 reps
    30lbs x 8
    30lbs x 8
    30lbs x 8 + Drop set of 30% = 20lbs

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 05-26-2014 at 08:17 AM.

  4. #29
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 05-27-14
    Week 7

    - Romanian Deadlifts = 70% of 1Rep Max = 320lbs
    4 sets of 6 - 8 reps.
    200lbs x 6
    200lbs x 7
    200lbs x 8
    200lbs x 6 + Drop set of 30% = 140lbs
    2-3 minutes rest between sets.

    - Bent over Dumbbell row ( Both dumbbells at the same time )
    4 sets of 6 - 8 reps
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set of 30% = 30lbs

    - Wide-Grip Pulldown Behind The Neck
    3 sets of 6 - 8 reps
    80lbs x 8
    80lbs x 8
    80lbs x 8

    - Seated Cable Rows
    3 sets of 6 - 8 reps
    60lbs x 8
    60lbs x 8
    60lbs x 8 + Drop set of 30% = 40lbs

    - Barbell Curl
    4 sets of 6 - 8 reps
    55lbs x 8
    55lbs x 8
    55lbs x 8
    55lbs x 8 + Drop set of 30% = 40lbs
    Last edited by Zorachus; 05-27-2014 at 05:54 AM.

  5. #30
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 05-29-14
    Week 7

    - Dumbbell Shoulder Press = 60% of 1Rep Max = 160lbs
    4 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set of 30% = 30lbs
    2-3 minutes rest between sets.

    - Upright Barbell Row
    3 sets of 6 - 8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + Drop set of 30% = 35lbs
    2-3 minutes rest between sets.

    - Face Pulls ( add 10lbs next week )
    3 sets of 6 - 8 reps.
    60lbs x 8
    60lbs x 8
    60lbs x 8 + Drop set of 30% = 40lbs
    1-2 minutes rest between sets.

    - Barbell E-Z Curl Shrugs ( Add 10lbs next week )
    4 sets of 6 - 8 reps.
    90lbs x 8
    90lbs x 8
    90lbs x 8
    90lbs x 8 + Drop set of 30% = 60lbs
    1 minute rest between sets.

    - Bentover Side Laterals
    3 sets of 6 - 8 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8 + Drop set of 30% = 15lbs
    1 minute rest between sets.

  6. #31
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 05-30-14
    Week 7

    - Squats = 60% of 1Rep Max = 340lbs
    4 sets of 6 - 8 reps.
    185lbs x 8
    185lbs x 8
    185lbs x 8
    185lbs x 8 + Drop set of 30% = 130lbs
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 6- 8 reps.
    50lbs Bar x 8
    50lbs Bar x 8
    50lbs Bar x 8 + Drop set of 30% = 35lbs
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 9 - 11 reps.
    55lbs x 11
    55lbs x 10
    55lbs x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Leg Extensions
    3 sets of 9 - 11 reps.
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 06-03-2014 at 05:06 AM.

  7. #32
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 06-02-14
    Week 8

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

    - Bench Press 70% of 1Rep Max = 220lbs
    4 sets of 3 - 5 reps.
    145lbs x 5
    145lbs x 5
    145lbs x 5
    145lbs x 5 + Drop set of 30% = 105lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 3 - 5 reps.
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop set of 30% = 35lbs
    2-3 minutes rest between sets.

    - Flat Dumbbell Flyes
    3 sets of 3 - 5 reps.
    30lbs x 5
    30lbs x 5
    30lbs x 5 + Drop set of 30% = 20lbs
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 3 - 5 reps.
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5 + Drop set of 30% = 65lbs
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 3 - 5 reps
    40lbs x 5
    40lbs x 5
    40lbs x 5 + Drop set of 30% = 30lbs

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 12
    BW x 12
    BW x 12

  8. #33
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 06-03-14
    Week 8

    - Romanian Deadlifts = 70% of 1Rep Max = 320lbs
    4 sets of 3 - 5 reps.
    200lbs x 5
    200lbs x 4
    200lbs x 3
    200lbs x 3 + Drop set of 30% = 140lbs
    2-3 minutes rest between sets.

    - Bent over Dumbbell row ( Both dumbbells at the same time )
    4 sets of 3 - 5 reps
    50lbs x 5
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop set of 30% = 35lbs

    - Wide-Grip Pulldown Behind The Neck
    3 sets of 3 - 5 reps
    90lbs x 5
    90lbs x 5
    90lbs x 5 + Drop set of 30% = 70lbs

    - Seated Cable Rows
    3 sets of 3 - 5 reps
    70lbs x 5
    70lbs x 5
    70lbs x 5 + Drop set of 30% = 50lbs

    - Reverse Grip Pulldowns
    3 sets of 3 - 5 reps
    100lbs x 5
    100lbs x 5
    100lbs x 5 + Drop set of 30% = 70lbs

    - Barbell Curl
    4 sets of 3 - 5 reps
    60lbs x 5
    60lbs x 5
    60lbs x 5
    60lbs x 5 + Drop set of 30% = 40lbs
    Last edited by Zorachus; 06-03-2014 at 05:12 AM.

  9. #34
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 06-05-14
    Week 8

    - Dumbbell Shoulder Press = 70% of 1Rep Max = 160lbs
    4 sets of 3 - 5 reps.
    50lbs x 5
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop set of 30% = 35lbs
    2-3 minutes rest between sets.

    - Upright Barbell Row
    3 sets of 3 - 5 reps.
    60lbs x 5
    60lbs x 5
    60lbs x 5 + Drop set of 30% = 40lbs
    2-3 minutes rest between sets.

    - Face Pulls ( add 10lbs next week )
    3 sets of 3 - 5 reps.
    70lbs x 5
    70lbs x 5
    70lbs x 5 + Drop set of 30% = 50lbs
    1-2 minutes rest between sets.

    - Barbell E-Z Curl Shrugs ( Add 10lbs next week )
    4 sets of 6 - 8 reps.
    100lbs x 6
    100lbs x 6
    100lbs x 6
    100lbs x 6 + Drop set of 30% = 60lbs
    1 minute rest between sets.

    - Bentover Side Laterals
    3 sets of 3 - 5 reps.
    25lbs x 5
    25lbs x 5
    25lbs x 5 + Drop set of 30% = 15lbs
    1 minute rest between sets.

  10. #35
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 06-06-14
    Week 8

    - Squats = 70% of 1Rep Max = 340lbs
    4 sets of 3 - 5 reps.
    215lbs x 5
    215lbs x 5
    215lbs x 5
    215lbs x 5 + Drop set of 30% = 160lbs
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 3 - 5 reps.
    60lbs Bar x 5
    60lbs Bar x 5
    60lbs Bar x 5 + Drop set of 30% = 45lbs
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 3 - 5 reps
    60lbs x 5
    60lbs x 5
    60lbs x 5 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Leg Extensions
    3 sets of 3 - 5 reps.
    110lbs x 5
    110lbs x 5
    110lbs x 5

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

  11. #36
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 06-09-14
    Week 9

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

    - Bench Press 40% of 1Rep Max = 230lbs
    4 sets of 12-15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13
    90lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 12 -15 reps.
    35lbs x 15
    35lbs x 14
    35lbs x 12 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 12 - 15 reps.
    15lbs x 15
    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.
    55lbs x 15
    55lbs x 15
    55lbs x 15
    55lbs x 15 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 12-15 reps
    20lbs x 15
    20lbs x 15
    20lbs x 15 + 15 second rest pause on final set

    - Close-Grip Barbell Bench Press
    3 sets of 12 - 15 reps
    50lbs x 12
    50lbs x 12
    50lbs x 12

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 8
    BW x 8
    BW x 8
    Last edited by Zorachus; 06-09-2014 at 05:45 AM.

  12. #37
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 06-10-14
    Week 9

    - Bent Over Two-Dumbbell Row
    4 sets of 12 - 15 reps
    35lbs x 15
    35lbs x 14
    35lbs x 13
    35lbs x 12 + 15 second Rest pause

    - Wide-Grip Pulldown Behind in front face
    3 sets of 12 - 15 reps
    70lbs x 15
    70lbs x 13
    70lbs x 14 + 15 second rest pause

    - Straight-Arm Pulldown
    3 sets of 12 - 15 reps
    50lbs x 15
    50lbs x 13
    50lbs x 12 + 15 second rest pause

    - Seated Cable Rows
    3 sets of 12 - 15 reps
    50lbs x 15
    50lbs x 13
    50lbs x 12 + 15 second Rest Pause

    - Barbell Curl
    4 sets of 12 - 15 reps
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12 + 15 second Rest Pause

    - Incline Dumbbell Curl
    3 sets of 12 - 15 reps
    20lbs x 15
    20lbs x 13
    20lbs x 12 + 15 second rest pause

    - Crunches
    3 sets of 20 - 30 reps

  13. #38
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 06-12-14
    Week 9

    - Dumbbell Shoulder Press = 40% of 1Rep Max = 170lbs
    4 sets of 12-15 reps.
    35lbs x 15
    35lbs x 14
    35lbs x 13
    35lbs x 12 + 15 second Rest-pause on final set
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 12 - 15 reps
    15lbs x 15
    15lbs x 14
    15lbs x 13 + 15 second Rest pause

    - Upright Dumbbell Row
    3 sets of 12-15 reps.
    20lbs x 15
    20lbs x 15
    20lbs x 12 + Rest-pause on final set

    - Seated Bent-Over Rear Delt Raise
    12lbs x 15
    12lbs x 14
    12lbs x 13 + 15 second Rest pause

    - Smith machine shrug
    4 sets of 12 - 15 reps
    110lbs x 15
    110lbs x 14
    110lbs x 13
    110lbs x 12 + 15 second Rest pause

    - Seated Calf Raise
    4 sets of 20 -25 reps

  14. #39
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 06-13-14
    Week 9

    - Squats = 40% of 1Rep Max = 350lbs
    4 sets of 12 - 15 reps.
    130lbs x 15
    130lbs x 14
    130lbs x 13
    130lbs x 12 + 15 second Rest pause
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 12 - 15 reps.
    100lbs x 15
    100lbs x 14
    100lbs x 13

    - Romanian Deadlift
    4 sets of 12 - 15 reps.
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12

    - Lying Leg Curls
    3 sets of 12 - 15 reps
    60lbs x 14
    60lbs x 13
    60lbs x 12

    - Crunches
    3 x sets of 20 - 30 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 06-13-2014 at 05:42 AM.

  15. #40
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 06-16-14
    Week 10

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

    - Bench Press 50% of 1Rep Max = 230lbs
    3 sets of 9 -11 reps.
    110lbs x 11
    110lbs x 10
    110lbs x 9 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 9 - 11 reps.
    40lbs x 10
    40lbs x 10
    40lbs x 10 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 9 - 11 reps.
    20lbs x 10
    20lbs x 10
    20lbs x 10 + 15 second Rest-pause on final set +
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    3 sets of 9 -11 reps.
    65lbs x 10
    65lbs x 10
    65lbs x 10 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 9 -11 reps
    25lbs x 10
    25lbs x 10
    25lbs x 10 + 15 second rest pause on final set

    - Close-Grip Barbell Bench Press
    3 sets of 9 -11 reps
    55lbs x 10
    55lbs x 10
    55lbs x 10

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

  16. #41
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 06-17-14
    Week 10

    - Bent Over Two-Dumbbell Row
    4 sets of 9 -11 reps
    40lbs x 11
    40lbs x 10
    40lbs x 9
    40lbs x 9 + 15 second Rest pause

    - Wide-Grip Pulldown to chest
    3 sets of 9 - 11 reps
    80lbs x 11
    80lbs x 10
    80lbs x 9 + 15 second rest pause

    - Straight-Arm Pulldown
    3 sets of 9 - 11 reps
    55lbs x 11
    55lbs x 10
    55lbs x 9 + 15 second rest pause

    - Seated Cable Rows
    3 sets of 9 -11 reps
    60lbs x 11
    60lbs x 10
    60lbs x 9 + 15 second Rest Pause

    - Barbell Curl
    4 sets of 9 -11 reps
    50lbs x 9
    50lbs x 9
    50lbs x 9
    50lbs x 9 + 15 second Rest Pause

    - Incline Dumbbell Curl
    3 sets of 9 - 11 reps
    25lbs x 9
    25lbs x 9
    25lbs x 9 + 15 second rest pause

    - Concentration Curls
    3 sets of 9 - 11 reps
    30lbs x 9
    30lbs x 9
    30lbs x 9

    - Weighted Crunches
    10lbs x 20reps x 3

  17. #42
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 06-19-14
    Week 10

    - Dumbbell Shoulder Press = 50% of 1Rep Max = 170lbs
    4 sets of 9 -11 reps.
    40lbs x 11
    40lbs x 10
    40lbs x 9
    40lbs x 9 + 15 second Rest-pause on final set
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 9 - 11 reps
    20lbs x 11
    20lbs x 10
    20lbs x 9 + 15 second Rest pause

    - Upright Dumbbell Row
    3 sets of 9 - 11 reps.
    25lbs x 11
    25lbs x 11
    25lbs x 11 + Rest-pause on final set

    - Seated Bent-Over Rear Delt Raise
    15lbs x 11
    15lbs x 10
    15lbs x 9 + 15 second Rest pause

    - Smith machine shrug
    4 sets of 9 - 11 reps
    120lbs x 11
    120lbs x 10
    120lbs x 9
    120lbs x 9 + 15 second Rest pause

    - Seated Calf Raise
    4 sets of 20 -25 reps

  18. #43
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 06-20-14
    Week 10

    - Squats = 50% of 1Rep Max = 350lbs
    4 sets of 9 - 11 reps.
    165lbs x 11
    165lbs x 10
    165lbs x 9
    165lbs x 9 + 15 second Rest pause
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 9 - 11 reps.
    110lbs x 11
    110lbs x 10
    110lbs x 9

    - Romanian Deadlift
    4 sets of 9 - 11 reps.
    60lbs x 11
    60lbs x 10
    60lbs x 9
    60lbs x 9

    - Lying Leg Curls
    3 sets of 9 - 11 reps
    65lbs x 11
    65lbs x 10
    65lbs x 9

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

  19. #44
    Senior Member Zorachus's Avatar
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    Been sick the past couple of weeks, had to take time off.

  20. #45
    Senior Member Zorachus's Avatar
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    Upper Body A
    DELOAD 07-04-14
    Week 10

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

    - Bench Press 50% of 1Rep Max = 230lbs
    3 sets of 8 reps.
    110lbs x 8
    110lbs x 8
    110lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 9 - 11 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 9 - 11 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    3 sets of 8 reps.
    65lbs x 8
    65lbs x 8
    65lbs x 8
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 8 reps
    25lbs x 8
    25lbs x 8
    25lbs x 8

    - Close-Grip Barbell Bench Press
    3 sets of 8 reps
    55lbs x 8
    55lbs x 8
    55lbs x 8

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

  21. #46
    Senior Member Zorachus's Avatar
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    DELOAD

    Lower Body A
    07-05-14
    Week 10

    - Bent Over Two-Dumbbell Row
    4 sets of 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Wide-Grip Pulldown to chest
    3 sets of 10 reps
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Straight-Arm Pulldown
    3 sets of 10 reps
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Seated Cable Rows
    3 sets of 10 reps
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Barbell Curl
    4 sets of 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Concentration Curls
    3 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Weighted Crunches
    10lbs x 20reps x 3

  22. #47
    Senior Member Zorachus's Avatar
    Join Date
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    Upper Body B
    Monday 07-07-14
    Week 11

    - Dumbbell Shoulder Press = 60% of 1Rep Max = 170lbs
    4 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + 30% Drop set IMMEDIATELY of 30lbs
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 8 reps
    20lbs x 8
    20lbs x 8
    20lbs x 8 + 30% Drop set IMMEDIATELY of 15lbs

    - Upright Dumbbell Row
    3 sets of 8 reps.
    30lbs x 8
    30lbs x 8
    30lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs

    - Seated Bent-Over Rear Delt Raise
    15lbs x 8
    15lbs x 8
    15lbs x 8 + 30% Drop set IMMEDIATELY of 12lbs

    - Smith machine shrug
    4 sets of 8 reps
    130lbs x 8
    130lbs x 8
    130lbs x 8
    130lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs

    - Seated Calf Raise
    4 sets of 20 -25 reps

  23. #48
    Senior Member Zorachus's Avatar
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    Lower Body B
    Tuesday 07-08-14
    Week 11

    - Squats = 50% of 1Rep Max = 350lbs
    4 sets of 8 reps.
    165lbs x 8
    165lbs x 8
    165lbs x 8
    165lbs x 8 + 30% Drop set IMMEDIATELY of 115lbs
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 8 reps.
    110lbs x 8
    110lbs x 8
    110lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs

    - Romanian Deadlift
    4 sets of 8 reps.
    60lbs x 8
    60lbs x 8
    60lbs x 8
    60lbs x 8

    - Lying Leg Curls
    3 sets of 8 reps
    65lbs x 8
    65lbs x 8
    65lbs x 8

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

  24. #49
    Senior Member Zorachus's Avatar
    Join Date
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    Location
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    1,308
    Upper Body A
    Thursday - 07-10-14
    Week 11

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

    - Bench Press 60% of 1Rep Max = 230lbs
    4 sets of 6 - 8 reps.
    125lbs x 6
    125lbs x 6
    125lbs x 7
    125lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 6 - 8 reps.
    40lbs x 6
    40lbs x 7
    40lbs x 8 + 30% Drop set IMMEDIATELY of 30lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 6 - 8 reps.
    25lbs x 8
    25lbs x 8
    25lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 6 - 8 reps.
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + 30% Drop set IMMEDIATELY of 50lbs
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 6 - 8 reps
    30lbs x 8
    30lbs x 8
    30lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs

    - Close-Grip Barbell Bench Press
    3 sets of 6 - 8 reps
    60lbs x 6
    60lbs x 7
    60lbs x 8 + 30% Drop set IMMEDIATELY of 40lbs

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

  25. #50
    Senior Member Zorachus's Avatar
    Join Date
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    Lower Body A
    Friday - 07-11-14
    Week 11

    - Bent Over Two-Dumbbell Row
    4 sets of 6 - 8 reps
    50lbs x 6
    50lbs x 6
    50lbs x 7
    50lbs x 8 + 30% Drop set IMMEDIATELY of 35lbs

    - Deadlift 60% of 1Rep Max = 300lbs
    3 sets of 6 - 8 reps
    160lbs x 6
    160lbs x 7
    160lbs x 8 + 30% Drop set IMMEDIATELY of 120lbs

    - Wide-Grip Pulldown to chest
    3 sets of 6 - 8 reps
    90lbs x 6
    90lbs x 7
    90lbs x 8 + 30% Drop set IMMEDIATELY of 60lbs

    - Straight-Arm Pulldown
    3 sets of 6 - 8 reps
    60lbs x 6
    60lbs x 7
    60lbs x 8 + 30% Drop set IMMEDIATELY of 40lbs

    - Seated Cable Rows
    3 sets of 6- 8 reps
    70lbs x 6
    70lbs x 7
    70lbs x 8 + 30% Drop set IMMEDIATELY of 50lbs

    - Barbell Curl
    4 sets of 6 - 8 reps
    50lbs x 6
    50lbs x 6
    50lbs x 7
    50lbs x 8 + 30% Drop set IMMEDIATELY of 30lbs

    - Concentration Curls
    3 sets of 6 - 8 reps
    30lbs x 6
    30lbs x 7
    30lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs

    - Weighted Crunches
    3 x 15
    Last edited by Zorachus; 07-11-2014 at 06:03 AM.

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