hotsauce3333 
"Congratulations to my trainer, Danny Padilla on making it in to the Pro Bodybuilding Hall of Fame!"
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one of my old programs:
what i'm doing now is a 3-day rotation. day 1 is chest and bi's. day 2 is legs and a tiny bit of shoulders (no presses), and day 3 is back and tri's. then you can either start it over or take 1 day of rest. i like it a lot bcuz you get to do every muscle group 2x per week. you will struggle the first week, but it will get much easier after that.
mostly everything is 4 sets of 10-12 reps, with about 2 exercises with dropsets, and supersets for almost everything. Ex for day 1...
Chest
1. Incline DB Press 4sets of 10-12 w/ 1 dropset after each set with about 60% of the weight you used.
2. Any flat press for 15-30 (for explosiveness) superset with 20 pushups.
3. Another Inlcine press 4x 10-12 ss with any fly.
4. Any press 4x10-12.
5. Dips 4x10-12 or neg's.
6. Any Fly 4x10-12
7. Pushups 20-19-18-17.......down to 1 (if you can)
Bi's
1. Any Barbell curl (i like drag curl) 4x10-12 w/ dropset
2. Any type of preacher curl 4x10-12
3. any cable curl 4x10-12
4. run the rack 1 or 2 sets (do all diff curls every time you go down in weight)
90 sec rest between every set on every day (excluding drop sets and supersets). Take a protein shake after one bodypart is done. Form is strict, no cheating. Stay intense. I sweat my ass off.
All Sets are to FAILURE. it is a waste of a set if you do not push yourself to absolute MUSCLE FAILURE on every set. NOT MENTAL FAILURE, MUSCULAR! thats why having a good partner to lift with and push you is important, or having some good music. but when i do lift with a partner, i do all of the 1st exercise, then he does it all, then i go to the second lift while he is resting b/t his sets, and so on. my partner is usually 2-3 sets behind me. bcuz if you try to do it at the same time, you won't be able to rest only 90 sec, and that will throw it all off and it will take really long. also, it helps to keep up the intensity if you go right into the next lift.
I do pretty high volume. at first it seemed like too much, but bcuz i constantly change the exercises my body doesn't get used to it, and i still make progress.
For chest, i would say to stop using a barbell, and start using dumbbells. And do a LOT more incline. most of the stuff on my chest day is incline and my chest has gotten way bigger. Barbell bench is not that effective for chest, but dumbbells def. are.
The other days are similar, do one bodypart, then do the other, constantly change your lifts and you can change what exercises you perform drop sets or supersets on also, but don't eliminate them.
I try to get at least one exercise in for each part of the muscle group, so for biceps i try to get in all diff types of curls (the run the rack helps on that bcuz there are several chances to switch it up). I do not do decline bench, but i do do some decline flys once in a while.
Stay strict, squeeze the muscle at the end of the movement, only 90 sec rest, absolute failure, GROW. |
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