Jimus Maximus 
"Thought I'd quit? HA! NEVER! Stronger than ever just really busy....."
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Currently working out on SPOT training (specific PROGRESSIVE overload trianing) program. It's hard on your CNS but is packing on the mass for me (so far so good).
I chose SPOT training because I needed a change from my usual 3-4 sets per exercise 1 bodypart per session routine. I plan to have an 'easy' week in week6 then a further 2 hardcore weeks before I switch up to the next program
My split works like this:
A1
chest
back
shoulders
abs
A2
Bi's
Tri's
legs
lower back
B1
chest
back
shoulders
abs
B2
Bi
Tri
legs
lower back
Mon Tue Wed Thu Fri Sat Sun
A1 A2 OFF OFF B1 B2 OFF
RULES
Just 4 days in gym but each session is full-on failure (and beyond!)
Only 2 sets per exercise, so generally 4 sets per bodypart ALL to failure.
Rep range from 8-12
Each time you repeat a session you must increase by 1 rep. e.g A1 on Monday week2 you must complete all exercises +1 rep compared to A1 on week1. Once 12 is easy, up the weight and go back to 8 reps etc etc.
Rest is most def required!
OK if you're still reading then GOOD FOR YOU! Here's more detail...
A1 chest Incline Bench Barbell Press
chest Flat Bench Dumbbell Press
back Cable Pull-over
back Wide-grip Pull-up
back T-bar
delts Barbell or Smith Shoulder Press
delts Dumbbell Side Lateral
delts Dumbbell Bent-over Lateral
delts Barbell Shrug
abs Lying Leg raise
abs Floor Crunch
A2 bi Barbell Curl (EZ)
bi Incline Dumbbell Curl
tri V-bar Cable Pressdown
tri Lying Barbell Triceps Extension
legs Standing Calf Raise
legs Seated Calf Raise
legs Barbell or Smith Squat
legs Leg Extension
back Stiff-legged Deadlift
legs Lying or Seated Leg Curl (hams)
abs Hanging Leg Raise
abs Incline Sit-up
B1 chest Decline Barbell Press
chest Incline Dumbbell or Smith Press
back Cable Pull-over
back Close-grip Pulldown
back Bent Barbell Row
delts Dumbbell Shoulder Press
delts Dumbbell Upright Row
delts Dumbbell Shrug
abs Lying Leg Raise
abs Floor Crunch
B2 bi Seated DB Curl
bi Standing Dumbbell Curl (EZ)
tri Overhead Triceps Dumbbell Ext (rope)
tri Close-grip Bnch Press (decline free bar)
legs Leg Press
legs Farmers Walk
legs Calf Raise (on the Leg Press)
legs One-legged Calf Raise (machine)
abs Hanging Leg Raise
abs Incline Sit-up
I've been getting stronger and stronger - you have no chioce on this program you HAVE TO! It's a mental challenge as much as physical as you know next time round you have to crank it up another notch, taking you beyond your previous limits. Acheiving this feels like climbing a mountain and looking over the top souting 'YEAH BABY!'
NOW GO LIFT! .....GO GO GO ! |
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