Strongbad 
"I want to lean out to the point where I feel comfortable removing my shirt...anywhere."
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I will be starting this particular routine on Tuesday, 7/1. I would have like to start it on Monday, but scheduling issues have pushed it back a day. I have followed a similar routine for quite a while now, keeping with low-volume, HIT style, though the exercises, days, and split vary from time to time when I get bored. All exercises are done with one set at least to complete positive failure, with forced reps, negatives, and/or negative accentuated reps where possible. Reps in the 6-12 range, depending on the exercise.
Monday
1. Deadlift
2. Leg Curl
3. Single-Leg Toe Press
4. Barbell Row
5. Machine Chest Press
6. Dumbbell Lateral Raise (with Flexsolate straps)
7. Barbell Curl (with Flexsolate straps)
8. Cable Overhead Triceps Extension (with Flexsolate straps)
9. Dumbbell Side Bend
10. Leg Raise
Friday
1. Leg Extension, supersetted with Squats
2. Single-Leg Dumbbell Calf Raise
3. Negative Chin
4. Dip
5. Machine Shoulder Press
6. Incline Hammer Curl
7. Triceps Pressdown
8. Weighted Twisting Crunches
9. Stability Ball bodyweight ab circuit
-Twisting Crunch
-Pike
-Jackhammer
-Crunch |
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