I generally need to lift high volume and high intensity so i get a good pump.
Warm up:
Arm circles----------5x10 (each arm forward and backward)
Push press-----------bar x 10
Working Sets:
Push press------------135x10
-------------------------135x10
-------------------------135x10
-------------------------135x10
Barbell shrugs-------225x15
------------------------315x12
------------------------315x12
------------------------315x12
Arnold press--------55x12
-----------------------50x10
-----------------------45x10
-----------------------45x8
Dumbbell Shrugs-----110x12
--------------------------110x12
--------------------------110x12
Lateral raises----------20x15
--------------------------20x15
Front raises------------20x15
--------------------------20x15
Bent over raises-------15x18
--------------------------15x18
Generally I use cables for the last three exercises. I like the constant resistance you get throughout the range of motion.
Achieving lean muscle mass!
Sunday, January 23, 2011
Tuesday, January 18, 2011
Legs Workout
My legs respond pretty well from a hypertrophy standpoint. To stay proportional to my upper body I usually lift them once every ten days. It does not require much to get them big imo.
Warm-up:
Barbell squats-----135x10
-----------------------135x10
Working sets:
Barbell squats-----225x12
----------------------245x10
----------------------265x8
----------------------275x6
Calf raise (on squat machine)--315x15
-------------------------------------315x15
-------------------------------------315x15
-------------------------------------315x15
Leg extension--------------------200x12
-------------------------------------200x12
-------------------------------------200x12
Leg curl---------------------------150x12
-------------------------------------150x12
-------------------------------------150x12
P.S. my body never gets used to leg workouts as far as soreness goes. Suggestions welcome...
Warm-up:
Barbell squats-----135x10
-----------------------135x10
Working sets:
Barbell squats-----225x12
----------------------245x10
----------------------265x8
----------------------275x6
Calf raise (on squat machine)--315x15
-------------------------------------315x15
-------------------------------------315x15
-------------------------------------315x15
Leg extension--------------------200x12
-------------------------------------200x12
-------------------------------------200x12
Leg curl---------------------------150x12
-------------------------------------150x12
-------------------------------------150x12
P.S. my body never gets used to leg workouts as far as soreness goes. Suggestions welcome...
Monday, January 17, 2011
Back and Biceps workout
For my back workout I also alternate between a high intensity strength day, then a hypertrophy day five days later. Though my rep ranges are generally higher for back and biceps so I achieve a good pump. I also train biceps first to pre-exhaust them. This takes them out of the equation when it comes time for back exercises so your back does more work.
*First number is the weight second number is the number of repetitions (Example: 135x10 = 135 lbs. for 10 repetitions)
*For non-body-weight exercises which go to failure, a spotter is required to perform safely
Bicep warm-up:
Barbell curls---50x20
-------------------60x18
Heavy day working sets:
Barbell curls----------115x10
-------------------------115x10
Reverse barbell curls--115x10
---------------------------115x10
Hammer curls----------45x15
---------------------------45x14
---------------------------45x13
Dumbell curls----------30x20
---------------------------30xfailure
---------------------------30xfailure
Back warm-up
Barbell rows-------135x18
----------------------135x18
Heavy working day:
Barbell rows-------225x10
----------------------225x10
----------------------225x10
----------------------225x10
Pull ups---------------Bodyweight x failure
-------------------------Bodyweight x failure
-------------------------Bodyweight x failure
Low row---------------210x12
--------------------------210x12
--------------------------210x12
Rack chins------------Bodyweight x failure
-------------------------Bodyweight x failure
-------------------------Bodyweight x failure
Now for the hypertrophy day...
Bicep warm-up:
Barbell curls---50x20
-------------------60x18
Hypertrophy day working sets:
Barbell curls----------95x15
-------------------------95x15
Reverse barbell curls--95x15
---------------------------95x15
Hammer curls----------45x15
---------------------------45x14
---------------------------45x13
Dumbell curls----------30x20
---------------------------30xfailure
---------------------------30xfailure
Back warm-up
Barbell rows-------135x18
----------------------135x18
Heavy working day:
Barbell rows-------205x15
----------------------205x15
----------------------205x15
----------------------205x15
Lat pull down--------180x12
-------------------------180x12
-------------------------180x12
Low row---------------200x15
--------------------------200x15
--------------------------200x15
Rack chins------------Bodyweight x failure
-------------------------Bodyweight x failure
-------------------------Bodyweight x failure
*First number is the weight second number is the number of repetitions (Example: 135x10 = 135 lbs. for 10 repetitions)
*For non-body-weight exercises which go to failure, a spotter is required to perform safely
Bicep warm-up:
Barbell curls---50x20
-------------------60x18
Heavy day working sets:
Barbell curls----------115x10
-------------------------115x10
Reverse barbell curls--115x10
---------------------------115x10
Hammer curls----------45x15
---------------------------45x14
---------------------------45x13
Dumbell curls----------30x20
---------------------------30xfailure
---------------------------30xfailure
Back warm-up
Barbell rows-------135x18
----------------------135x18
Heavy working day:
Barbell rows-------225x10
----------------------225x10
----------------------225x10
----------------------225x10
Pull ups---------------Bodyweight x failure
-------------------------Bodyweight x failure
-------------------------Bodyweight x failure
Low row---------------210x12
--------------------------210x12
--------------------------210x12
Rack chins------------Bodyweight x failure
-------------------------Bodyweight x failure
-------------------------Bodyweight x failure
Now for the hypertrophy day...
Bicep warm-up:
Barbell curls---50x20
-------------------60x18
Hypertrophy day working sets:
Barbell curls----------95x15
-------------------------95x15
Reverse barbell curls--95x15
---------------------------95x15
Hammer curls----------45x15
---------------------------45x14
---------------------------45x13
Dumbell curls----------30x20
---------------------------30xfailure
---------------------------30xfailure
Back warm-up
Barbell rows-------135x18
----------------------135x18
Heavy working day:
Barbell rows-------205x15
----------------------205x15
----------------------205x15
----------------------205x15
Lat pull down--------180x12
-------------------------180x12
-------------------------180x12
Low row---------------200x15
--------------------------200x15
--------------------------200x15
Rack chins------------Bodyweight x failure
-------------------------Bodyweight x failure
-------------------------Bodyweight x failure
Chest and triceps routine
I typically lift heavy for my five day routine with high intensity with the emphasis being strength. For the next 5 day cycle I will lift with more volume with the emphasis being hypertrophy (gains in muscle mass). I will detail the lifts for chest/tricep days in each training method.
*First number is the weight second number is the number of repetitions (Example: 135x10 = 135 lbs. for 10 repetitions)
*For non-body-weight exercises which go to failure, a spotter is required to perform safely
Warm up:
Flat barbell bench---135x10
-------------------------185x8
Heavy day working sets:
Flat barbell bench---245x6
-------------------------245x6
-------------------------245x5
-------------------------245xfailure
Incline barbell bench--185x6
---------------------------185x6
---------------------------185x6
---------------------------185x6
Closed grip barbell press--185x10
--------------------------------185xfailure
--------------------------------185xfailure
Dips-------------------bodyweight x failure
-------------------------bodyweight x failure
-------------------------bodyweight x failure
Pec-deck flys--------140x15
------------------------140x15
Incline dumbell flys--30x15
--------------------------30x15
Tricep rope pull-downs--100x10
------------------------------100x10
------------------------------100x10
Dumbells can be used instead of the pec-deck machine, but I find a more constant resistance on the machine.
Warm up:
Flat barbell bench---135x10
-------------------------185x8
Hypertrophy day working sets:
Flat barbell bench---225x10
-------------------------225x9
-------------------------225x8
-------------------------225xfailure
Incline dumbell bench--75x10
-----------------------------75x9
-----------------------------75x8
-----------------------------75xfailure
Skull crushers---------------75x10
--------------------------------75xfailure
--------------------------------75xfailure
Dumbell tricep extension-----65 x failure
-----------------------------------65 x failure
-----------------------------------65 x failure
Pec-deck flys--------140x15
------------------------140x15
Incline dumbell flys--30x15
--------------------------30x15
Tricep rope pull-downs--80x15
------------------------------80x15
------------------------------80x15
Try these workouts and let me know what you think!
*First number is the weight second number is the number of repetitions (Example: 135x10 = 135 lbs. for 10 repetitions)
*For non-body-weight exercises which go to failure, a spotter is required to perform safely
Warm up:
Flat barbell bench---135x10
-------------------------185x8
Heavy day working sets:
Flat barbell bench---245x6
-------------------------245x6
-------------------------245x5
-------------------------245xfailure
Incline barbell bench--185x6
---------------------------185x6
---------------------------185x6
---------------------------185x6
Closed grip barbell press--185x10
--------------------------------185xfailure
--------------------------------185xfailure
Dips-------------------bodyweight x failure
-------------------------bodyweight x failure
-------------------------bodyweight x failure
Pec-deck flys--------140x15
------------------------140x15
Incline dumbell flys--30x15
--------------------------30x15
Tricep rope pull-downs--100x10
------------------------------100x10
------------------------------100x10
Dumbells can be used instead of the pec-deck machine, but I find a more constant resistance on the machine.
Warm up:
Flat barbell bench---135x10
-------------------------185x8
Hypertrophy day working sets:
Flat barbell bench---225x10
-------------------------225x9
-------------------------225x8
-------------------------225xfailure
Incline dumbell bench--75x10
-----------------------------75x9
-----------------------------75x8
-----------------------------75xfailure
Skull crushers---------------75x10
--------------------------------75xfailure
--------------------------------75xfailure
Dumbell tricep extension-----65 x failure
-----------------------------------65 x failure
-----------------------------------65 x failure
Pec-deck flys--------140x15
------------------------140x15
Incline dumbell flys--30x15
--------------------------30x15
Tricep rope pull-downs--80x15
------------------------------80x15
------------------------------80x15
Try these workouts and let me know what you think!
Developing a weekly split routine
The first thing needed to develop an effective workout routine is splitting up the work over the course of the week (or a set amount of days). There are several ways to do this; upper/lower, by musclegroup, or push/pull for example. I found the most effective to be using the major muscle groups: chest, back, legs, and shoulders. Arms can be made into a separate day or biceps paired with back and triceps paired with chest as they are secondary muscle used in back/chest lifting movements. It is almost universal that people break down their splits by week, however I cycle my splits over the course of five days. Here is my current split...
Day 1 - Chest/triceps
Day 2 - Back/biceps
Day 3 - Legs
Day 4 - Shoulders/traps
Day 5 - Rest
Rest days are crucial in any workout regimen. This allows for the muscles to rebuild and the body to recover from the strain it has endured from the workouts. Over-training can occur if you do not get sufficient rest. I will post detailed info on my workouts for each day soon. Feel free to comment on what splits have worked for you.
Day 1 - Chest/triceps
Day 2 - Back/biceps
Day 3 - Legs
Day 4 - Shoulders/traps
Day 5 - Rest
Rest days are crucial in any workout regimen. This allows for the muscles to rebuild and the body to recover from the strain it has endured from the workouts. Over-training can occur if you do not get sufficient rest. I will post detailed info on my workouts for each day soon. Feel free to comment on what splits have worked for you.
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