wrestler_mark 
"Always wanted to show that its not necessary to use Steroids to reach a high level of fitness and body shape !"
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Here my current workout routine.
I have a 4 day and a 2 day split workout each week.
4day split:
monday: shoulders 20 sets, abs 8 sets
tuesday: chest 20 sets, triceps 8 sets
wednesday: back 20 sets, biceps 8 sets
thursday: legs 25 sets, abs 4 sets
friday rest
2 day split:
saturday: 1. unit: chest 10 sets, shoulders 10 sets
2. unit: triceps 14 sets
sunday: 1. unit: back 10 sets, legs 10 sets
2. unit: biceps 14 sets
I keep my breaks between the sets at about 1 min, this helps me to keep heart rate higher. thats why my workout is also a bit cardio, which helps me to keep the bodyfat low.
The weights are very high, so the active and passive phase of the movement is about 1 second each. in a few sets, i so 2+2 seconds, esp at the last sets of each exercise.
Usually i always finish each muscle(group) with one P.I.T.T. exercise,which means 5 sets in a row with only a break of 5-10 seconds between the sets with same very high weight, even if i only manage about 1-2 reps in the last sets.
Some infos about defining:
There are different effects that keep me ripped:
- i workout 5-6 times a week
- each workout is about 60-70 min
- i keep breaks between the sets low (1 min)
- i use very high weights but do faster movements ( 1
sec active, 1 sec passive).
and sure i try to reduce fat and sweets in food. It also helps to keep carbohydrates low in the afternoon and evening. |
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