
Okey... this here is NOT my routine. Some guy from another forum mailed me this and said that this was a superior routine. That I would be big, if I used this one...
I think that there are to many reps and sets...what do you think?
Warm ups:
>Abs
> Straight crunches (2sec hold) on ab ball
> Straight crunches with legs raised
> Twisting crunches with legs raised
> Lower abs:
> Hold legs 6in off the floor (10 sec)
> Kick legs like swimming (10 sec)
> Hold legs 6in off the floor (10 sec)
> Make a figure 8 with legs together (10 sec)
> Hold legs 6in off the floor (10 sec)
> Spread legs and make circles in 1 direction (10 sec)
> Hold legs 6in off the floor(10 sec)
> Spread legs and make circles in other direction (10 sec)
> Hold legs 6in off the floor (10 sec)
> ^^ start again at top until failure
>Side bends x200
>Flies
> Lateral x 10
> Bent x 10
>
>Day 1:
>Upper body Heavy Day
>Bench Press:
>Warm up:
>bar x 15
>Lift:
>X% x 12
>X% + 5 x 10
>X% + 10 x 8
>Cool down:
>X% x 8
>Lat Pulls
>y x 15
>y x 12
>y x 10
>Seated Press
>y x 15
>y x 12
>Triceps Extensions
>y x 15
>y x 12
>Curls
>Dumbbell:
>y x 15
>Preacher:
>y x 15
>
>
>Day 2
>Lower body
>Light day
>squats
>Warm up:
>bar x 15
>Lift:
>X% x 15
>X% + 10 x 12
>X% + 15 x 10
>Cool down:
>X% x 8
>Leg Curls
>y x 15
>y x 15
>y x 15
>Calf Raises
>y x 15 II (feet parallel to each other)
>y x 15 /\ (heels facing out)
>y x 15 \/ (toes facing out)
>
>Shrugs
>y x15
>y x15
>y x15
>
>
>Day 3
>Upper Body
>Light Day
>Bench Press
>Warm up:
>bar x 15
>Lift:
>X% x 12
>X% + 5 x 10
>Cool Down:
>X% x 8
>Incline Presses
>y x 15
>y x 15
>Decline Presses
>y x 15
>y x 15
>Lat Pulls
>y x 15
>y x 12
>y x 10
>y x 8
>Triceps Extensions
>y x 15
>y x 12
>y x 10
>Curls
>Dumbbell:
>y x 15
>y + 5 x 12
>Preacher:
>y x 15
>y x 12
>
>
>Day 4
>Lower body
>Light day
>Deadlifts
>Warm up:
>bar x 15
>Lift:
>X% x 15
>X% + 10 x 12
>X% + 15 x 10
>Cool Down:
>x% x 8
>Calf Raises
>y x 15 II
>y x 15 /\
>y x 15 \/
>Shrugs
>y x15
>y x15
>y x15
>
>x is equal to 50% of your max weight for that lift for that cycle
>y is equal to the weight needed to BARLY finish the # of reps indicated
>
>Now to use this routine correctly, the first time you go the gym, set all your
xs
>The next week follow the routine with the xs you set, that is WEEK 1.
>
>For weeks 24 add 1 set per week to your bench, squat, and dead lift
>For weeks 58 add 2 ½ lbs per week to all your lifts of your bench, squat, and
dead lift
>Increase all ys as needed so that you BARLY finish the given reps
>
>*Note: to finish 4 times a week strongly, you MUST GET ENOUGH SLEEP AND EAT
EVERYTHING, AND DRINK ABOUT 2 GALLONS OF FLUIDS A DAY!
that routine is seriously overtraining my brain.
That reminds me too much of Algebra.. sorry bro.
Not so much that its overtraining, but it uses the core lifts at 50% of your max for lots of reps that's to little to stimulate growth and too many reps to stimulate power development. It would be fine if the reps were lowered and the % upped.
Vin Diesel has a fever.. and the only prescription is more cowbell.
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