
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!
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