GO BIG 
"I want to Gain Muscle."
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Split:
Monday - Back
Tuesday - Chest & Shoulders
Wednesday - Rest
Thursday - Legs
Friday - Bi/Tri
Saturday - Rest or extra exercises for lagging bodypart
Sunday - Rest
Abs are trained whenever the mood strikes (2x weekly min)
I train instinctively for all bodyparts and will adapt my workout week for week, sometimes working 3 sets of 6-8 reps for an exercise and other times I'll pyramid weight and decrease reps until I cant complete 4 full reps of an exercise (eg: Deadlifts 130 x 20, 220 x 15, 300 x 10, 400 x 8, 440 x 6, 485 x 5, 530 x 4 and 570 x 2.)
I do at least 4 exercises per bodypart and a minimum of 3 sets per exercise, but seldom train longer than one hour.
I believe in the basics ie:
Back: Chins(pullups)wide and reverse grip (every workout) and deadlifts (every second week - alternated with Power Cleans)and Barbell rows
Legs: Barbell Squats - DEEEEP!YOU GOTTA LEAVE A LITTLE BROWN DOT ON THE FLOOR MAN!! even though my knees are hammered and cant handle heavy eight any more they can still do 400lb x 8 on a good day but average about 350 x 6.
Curls and stiffies for the hams.
Chest: I NEVER do flat barbell bench press and prefer to work dumbells mainly on an incline. Always do dips.
Shoulders: Press till you drop - Barbell and dumbell every workout. I do everything for shoulders with a biase toward the rear delt - nothing worse than not having rear delts guys!!!
Arms: Barbell cheat curls (ala ARNOLD!) and Barbell skull crushers or narrow grip bench.
Calves: have tried EVERYTHING and only one thing works for me HIGH REPS!! 10 reps rest 5sec, 15reps rest 15sec, 25reps rest 15sec, 15 reps rest 5 sec, 10 reps = 75 REPS x 3 sets! PAIN PAIN AND MORE PAIN!
THE ABOVE ARE MY STANDARD EXERCISES BUT AS I SAID MIX UP THE SET AND REP RANGES EVERY WORKOUT. I ALSO ADD OTHER EXERCISES TO THE ABOVE.
I LOVE SHOCKING THE BODY ESPECIALLY LEGS - TRY THIS
LEG PRESS: 110LBS X 50REPS, 220 X 50REPS, 330 X 50REPS THEN 440 X MAX FOR 3 SETS (MY BEST SO FAR = 40,38,35)
or
DEADLIFTS: WARMUP THEN 220LBS FOR 3 X MAX (MY BEST 50,50,34) |
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