Monday & Thursday
Chest & Back
4 sets -10 Lats
4 sets - 15,12,8,6 Incline Bench
4 sets - 15,12,8,6 Bench Press
4 sets - 12 Barbell Rows
4 sets - 10 Flys
4 sets - 12 Pullovers
4 sets - Failure Dips
Tuesday & Friday
Shoulder & Legs
4 sets - 10 Shoulder Press
4 sets - 10 Lateral Raises
4 sets - 10 Bent Over Laterals
4 sets - 10 Barbel Press
4 sets - 10 Lying Incline Lateral Raises
4 sets - 15 Dumbell Shrugs
4 sets - 10 Upright Rows (alternate grip "Wide & Narrow")
4 sets - 10 Hack Squats
4 sets - 10 Leg Press
4 sets - 15,10,8,8 Squats
4 sets - 15 Calf Raises
Biceps & Triceps
Barbell Curls 4 sets -10 decrease weight each set
Overhead Barbell Tri extensions 4 sets - 10
Peacher 4 sets -10
Skull Crushers 4 sets - 10
Reverse Curls 4 sets - 10
Concentration Curls 4 sets - 10
Forearm Curls 4 sets - 10
I hope this helps some of the advanced guys on ideas and beginners as well on what to do. I got many ideas from Arnold this endurance workout will make you strong. Try to make goal to go up 5lbs a week to further intesify workout.
um, I think I'll stick to my routine. Combining chest and back, and legs with anything else would not work for me.
i agree with heavy bomber, ill stick with my current routine
Not to mention performing them twice a week and doing arms the day before chest and back. Just my opinion, that routine sucks.
Yeah, so I'm pretty sure my shoulders would actually pack up and leave me if I tried to put them through a routine like that, but whatever...
I actually increased in muscle and the definition over a month has been crazy
about 2 years I'm been cutting with this workout for the last two months of course I'm just learning you have obviously been lifting longer than me
Yeah. My shoulders hurt just looking at that. But if it works for you, keep doing it man.
Jim Wendler, 531 Method"Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
I found most of this routine in Arnold's Encyclopedia I just wanted to share it with you guys its very intense workout
I can't argue with your success. All I can say is there's no way I could recover adequately. I don't think I could lift as heavy as I would like with that much frequency either.
Damn, you have 44 sets on shoulder/leg day.......you crazy.
BENCH - 330 x 1
SQUAT - 405 x 1
DEADLIFT - 450 x 1
"Whenever you do a thing, act as if all the world were watching." -- T.J.
"Every success is built on the ability to do better than good enough." -- Unknown
That routine would be counterproductive for the vast majority of people training with weights.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
Westside, WBB, BGB - now there good routines.
The one listed above might well suit a drug assisted genetic luckster like Arnold, but for everyone else it would drive progress backwards with the amount of work.
British by birth, English by the grace of God.
That's not a picture of Scarlett Johansson.
Certainly too many sets for me. I do..6 total for my chest.
Talk about under-prioritizing legs, jeez... At a glance it looks like legs comprise only about 1/8 of your workout.
Maybe you would see good results in the short term.
I've played with high frequency stuff and it does work pretty well but it also stops working so well fairly quickly.
At the moment I'm doing full body 3x a week. Basically 3 sets for chest (bench), back (db/bb rows), quads (hack sq), hams (SLDL/Deadlifts), calves. I add in one isolation exercise for shoulders or tris or bis each session. It's working very nicely. You don't go in an DESTROY every muscle group. You stimulate it for growth and move on.
Well for me my legs are bigger than my upper body so I'm trying to get my upper body to catch up. Like I said I posted just to give ideas I think its a great workout but thats just my opinion. I do alot sets because I'm cutting also combine them to further intesfy the workout. Also I hate steriods so don't bring that up I'm generally a health freak and worry about athletics too much
I see 16 sets of curls and 0 sets of deadlifts. 'Nuff said.
No he did have it on mondays and thursdays but I have a bad back last summer I got my deads up to about 405 but then I got back pain so I am taking a break no pian since. Plus I'm only 17 so I don't risk messing anything up so eventually I'm going to go see a chiropractor.
Last edited by loftin12393; 02-19-2007 at 02:09 PM.
That would take me three hours to get done, and provides minimal rest breaks. You don't grow in the gym.
Bro, this routine is quite ugly. I strongly recommend NOT doing this routine.
Did you "get back pain," from deadlifts?
Forever Goal: Strength
Weightlifting sucks. I just like to lift heavy things.
i know it's been said before..but,
Holy volume, Batman!! That's insane.
David, i'm kind of interested in your full body workout..could you send a pm my way with some details, I'd appreciate it
Been out the game for a little while, but jumpin back in