BenGrizzly 
"Bulk up and Cut up. Maintain longer than I have."
|
4 Week Training
Week 1 & 4 ( Failure have assistance means pull out 3 more with a spotter so if its 10 reps make it 13 with the spotter)
Chest & Tri's day 1
Neg Smith Machine bench press 3sets 10 reps 5 each arm
Smith machine Bench press 3 Sets 6-8 reps
Incline dumbbell press 3 sets 6-8 reps
pec-deck flye 3 sets 10 reps At failure have assistance.
neg machine dip 3 sets 10reps 5 each arm
machine dip 3 sets 6-8 reps
tricep pressdown 3sets 10 reps at failure have assistance.
day2 Legs
neg leg press 3 sets 10 reps 5 each leg
leg press 3sets 6-8 reps
Smith machine squat 3sets 6-8 reps
leg extension 3 sets 10 reps at failure have assistance
lying leg curl 3 sets 10 reps at failure have assitance
negative standing calf raise 3 sets 10 5 each leg
standing calf raise 3 sets 10-12 reps
seated calf raise 3 sets 12 reps at failure have assitance.
day 4 Back & Biceps
Neg machine row 4 sets 10 reps 5 each arm
machine row 4 sets 6-8 reps
one-arm dumbbell row 4 sets 6-8 reps
front pulldown 4 sets 10 reps at failure have assitance
negative machine curl 3 sets 10 reps 5 each arm.
machine curl 3 sets 6-8 reps
standing barbell curl 3 sets 10 reps at failure have assitance.
day 5 Shoulders & traps
Negative smith machine overhead press 3 sets 10 reps 5 each arm
smith machine overhead press 3 sets 10 reps
upright row 3sets 6-8 reps
cable lateral raise 3 set 10 reps at failure have assitance
bent-over lateral raise 3 sets 10 reps
negative smith machine shrug 3 sets 10 reps 5 each arm
smith machine shrug 3 sets 6-8 reps
dumbbell shrug 3 sets 10 reps.
Weeks 2&3 ( super slow reps are 5 sec on pos motion and 5 on neg)
day 1 chest & triceps
incline dumbbell press 2 sets 8-10 reps super slow
incline dumbbell press 2 sets 8-10 reps Normal
Smith machine bench press 2 sets 8-10 reps super slow
Smith machine bench press 2 sets 8-10 reps normal
Incline dumbbell flye 2 sets 8-10 reps super slow
Incline dumbbell flye 2 sets 10-12 reps normal
triceps pressdown 2 sets 8-10 reps super slow
triceps pressdown 2 sets 8-10 reps normal
rope overhead extension 2 sets 8-10 reps super slow
rope overhead extension 2 sets 10-12 reps normal.
day 2 legs
Smith machine squat 2 sets 8-10 reps super slow
Smith machine squat 2 sets 8-10 reps normal
leg press 2 sets 8-10 reps super slow
leg press 2 sets 10-12 reps normal
leg extension 2 sets 8-10 reps super slow
leg extension 2 sets 10-12 reps normal
lying leg curl 2 sets 8-10 reps super slow
lying leg curl 2 sets 10-12 reps normal
standing calf raise 2 sets 8-10 reps super slow
standing calf raise 2 sets 10-12 reps normal
seated calf raise 2 sets 8-10 reps super slow
seated calf raise 2 sets 15-20 normal
day 4 back and biceps
smith machine bent over row 2 sets 8-10 reps super slow
smith machine bent over row 2 sets 8-10 reps normal
front pulldown 2 sets 8-10 reps super slow
front pulldown 2 sets 8-10 reps normal
seated cable row 2 sets 8-10 reps super slow
seated cable row 2 sets 10-12 normal
straight arm pulldown 2 sets 8-10 reps super slow
straight arm pulldown 2 sets 10-12 reps normal
standing barbell curl 2 sets 8-10 reps super slow
standing barbell curl 2 sets 8-10 reps normal
incline dumbbell curl 2 sets 8-10 reps super slow
incline dumbbell curl 2 sets 10-12 reps normal
day 5 shoulders & traps
smith machine over head press 2 sets 8-10 reps super slow
smith machine over head press 2 sets 8-10 reps normal
smith machine upright row 2 sets 8-10 reps super slow
smith machine upright row 2 sets 8-10 reps normal
dumbbell lateral raise 2 sets 8-10 reps super slow
dumbbell lateral raise 2 sets 10-12 reps normal
reverse pec-deck flye 2 sets 8-10 reps super slow
reverse pec-deck flye 2 sets 10-12 reps normal
barbell shrug 2 sets 8-10 reps super slow
barbell shrug 2 sets 10-12 reps normal.
make sure to throw in abs 3 days out of the week.
this work out is awesome. I got this from a magazine and used it saw and felt great results. Still working on it too. very good way to shake up the norm. have fun with it. |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
