jr.mr.o 
"win mr.windsor competition one day"
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always changes so my body doesn't get used to something and i keep growing
SAMPLE
Day 1- Chest and Legs
Bench Press 5x5
Free Weight Squats 5x5
Incline Bench Press(sometimes switched with DB)12,10,8,6,4
Incline Cable Flies- 3x8-10
Hammer Wide Press Machine- 3x8-10
Verticle Machine Bench press 3x8-10
Decline Cable Flies(sometimes) 2x15
Day 2- Arms
Weighted Dips 5x5 w/ weighted Chin-ups 5x5
Straight bar curls 3x8-12 w/ Flat Bench EZ bar extensions 3x8-12
Rope Cable Press downs 3x8-10 w/ Rope Cable curls 3x8-10
Straight bar Cable pressdowns 3x8-10 w/Johnny Jacksons 3x8-10
DB hammer Curls- 2x till failure
Day 3 Back,Traps
Warm up with wide grip chins
Deadlifts 5x5
Cable Pull downs with a shoulder roll back 3x8-10 w/ t-bar rows 3x8-10
Smithmachine Shrugs 5x20/20(front, back)
Sometimes i throw in low rows, bent over DB rows, and high machine pull downs
Day 4 Shoulders
Barbel shoulder press 5x5
front DB raises 3x8-10 w/ cable lateral raises 3x8-10
Upright rows 3x8-10 w/ reverse incline Db raises 3x8-10
Clean and Press 2xwarmup, then till failure
Reverse Pek Dek 3x8-10
Day 5 Legs, plyometrics, abs, cardio
Leg Press 12, 10, 8, 6, 4
Leg extensions 3x8-10
standing calve raises 4x20,15,12, till failure(lighter weight)
Seated calve raises 3x20
PLYOMETRICS- Box jumps, ladder, "box hop steps", line jumps, side to side lunge jumps, pretty much anything for explosiveness
Cardio- incline walk 25min high incline
Day 6 REST
Day 7 REST
Some variations occur week by week, but this is the basic that i work around. When doing the compound exercises with the 5x5 your must pyramid the weight up. This program works best because it builds mass fast, and strength increases greatly. I usually start this program on Saturday Day 1. |
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