Triceraptus 
"I want to Compete."
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Before my 30 years old I was training like everybody else: 3 days on, 1 day off. But after that, I had a lot of injuries, so it was time to change!!! I tried to do one body part a day like a Dorian Yates stile, less training volume and more intensity.
Monday (chest)
Bench press 1x12, 1x10, 1x8, 1x6
Incline bench press 1x8, 1x6
Decline bench press 1x8, 1x6
Peck deck 1x to fail
Cables cross-over 1x to fail
Tuesday (back)
Pull-ups (front) 3x to fail
Barbell row 1x12, 1x10, 1x8, 1x6
one arm dumbbell row 1x8, 1x6
seated cable row 1x8, 1x6
hammer iso machine 1x to fail
dumbbell pullover 1x to fail
Wednesday (legs)
leg press 1x12, 1x10, 1x8, 1x6
squat 1x8, 1x6
leg extension 1x to fail
leg curl 1x12, 1x10, 1x8, 1x6
seated leg curl 1x6, 1x8
dead lift 2x8
Thursday (shoulders)
Military press behind the neck 1x12, 1x10, 1x8, 1x6
Dumbbell press 1x8, 1x6
Seated lateral raises 2x to fail
Cable lateral raises 2x to fail
Rear dealts w/ cables or dumbbell 2x to fail
Shrugs w/ dumbbells 2x to fail
Friday (biceps-triceps)
I do biceps and triceps like a super-sets (one set biceps, one set triceps and rest)
Barbell curl ez-bar + triceps push-down 1x12, 1x10, 1x8, 1x6
Dumbbell curl + triceps extension w/ ez-bar 1x8, 1x6
Preacher curl + French triceps 1x8, 1x6
Biceps 21`s w/ cables (2 sets 21´s) + triceps deep bench w/ weigh ( 2x to fail)
Hemmer curl 2x 12
Fore-arms rows 2x30
Calves:
Monday- seated calf machine 3x20( heavy day )
Wednesday- leg press 3x50 ( light day )
Friday- standing calf machine 3x20 ( heavy day ) |
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