BgDog18 
"I do not have a number goal right now, but I bump up everything pretty consistently, if you aint bumping up, then your bumping down. I am a geek trapped in a meatheads body."
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I got this workout from a nutritionalist. I have always been a 1 muscle per day guy prior to this.
Day 1 (heavy) 8-12 reps
CHEST/BICEP super sets 45 second break.
Chest= Weights Dips, Incline, Dumbell, Flyes
Bicep- Barbell Curl, Hammer Curls, Reverse Curls
Followed by Two Sets of Triceps (not superseted)
Triceps= Skull Crushers, "Pushdowns" (sometimes I close grip), triceps are grossly disproportionate to the rest of my body, so I have laid off of them.
Day 2 (light) 18-20 reps
Legs=Squats, Romanian Deads, barbell lunges, Leg press, Calves.
( I usually always start with squats, doesn't everyone?)
Day 3 (heavy) 8- 12 reps
Back+ Shoulder Super Sets
Back= Bent over rows, pull downs, cleans.
Shoulder= Military press, side raise, front raise.
Day 4 Off
Day 5 (light) 2/3rds of the weight I use on heavy day.
Chest/Bicep/tricep Same workout as above but faster.
Day 6 (heavy legs)
Day 7 (light) 2/3rds of the weight I use on heavy day.
back+ Shoulders - Same workout but faster.
Rinse and repeat till jacked up!
*IMPORTANT NOTE* - Workout order, and barbell vs dumbells, machine vs free weights- change every 4 weeks. Then a 3rd order is used.
*Note on Supersets- Attempting to "clean bulk" so far so good. |
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