bizoothagreat 
"Trying to compete and and be in the best shape of my life"
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i try to do one body part of day i feel you can focus and put more work into the area, i always like to do high progressive weight depending the body part i will go between 6-12 sets(i will do a pyramid style to this 6-12 rep training) 0r 4-6sets( i will do this with a drop set) i focus more of the pump and the burn then the weight it self you need control no jerking movements i will switch it up where i will go heavy for about 8-10reps or alittle heavyer to test myself also i go by feel then count.also i dnt take a break the only time i break is when i go water or take a break
chest
barbell press
6-8 sets high rep
incline press
4-8 sets high rep
one arm machine press
4-6 sets high reps
decline press
4-8 sets high rep
lying pullovers
4-6 sets high rep
db flys(incline,machine)
4-8 sets high rep
close grip pullups
5sets burnout
shoulders
db press
6-8 sets high reps
military press
4-6 sets high rep
shrugs
4-8 sets high reps
onearm shoulder press
4-6 reps high rep
front/side raises
4-6 sets each high rep
reverse pec deck flys
4-8 sets high rep
bicep
preacher curls
24 sets high rep
reverse curls
4-6 sets high rep
high pully curls
4-6 sets high rep
tricep
rope pulldowns
6-8 sets high rep
reverse curls
6-8 sets high rep
strait bar pulldowns
6-8reps heavy
dips
5sets burnout
back
latpulldowns(wide,rever se,vbar,rope,onea rm, behind neck)each
4-6sets high rep
t-bar rows
8sets high rep
barbell rows(reg or reverse)
4-6 sets high rep
cable rows
same as lat pullsdowns high let
legs
quads
hack squat
4-6 set high rep
leg ext
4-6 sets heavey
onelegged ext
4-6 reps high reps
hamstrings
laying leg curls/reverse leg curls
4-6 sets heavy
laying leg curls/reverse leg curls (one legged)
4-6sets high rep
calf
calf rasies
6-8 sets heavy
one legged calf rasies
4-6 sets high rep |
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