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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
    Senior Member
    Join Date
    Jan 2013
    Posts
    154
    Nice work, brutha!

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