Crazy Reverse Routine For Ya!

[goahead]

Sometime ago somebody posted a request for a blasting biceps routine. Another Bro (he-man) advised him to do some BICEPS work BEFORE back!

This is a sure shocker for biceps, but Obviously not too many people want to do that as your back workout would suffer from fatigued biceps.

Likewise it would not be advisible to train triceps before pec, unless you want to shock triceps


BUT WAIT: if we are to do only extremely few sets of biceps before back, the biceps will likely start to fatigue near the end of the back workout.
So I thought to myself : "why not make a reverse "crazy so it might work" routine out of this also throwing in the contrast method
(which is doing one set of LOW reps and next set HIGH reps / LOW reps etc, to attack both white and red fibers)

What the split looks like


Day 1: wrist-forearm-biceps-reardelts-lats-lower traps
Day 2: triceps-sidedelt-uppertraps-frontdelts-pecs
Day 3: calves-ham-quads-lowerback
OFF DAY (maybe some abs)

D A Y # 1
\
WRIST
1*8 reps & 1*20 reps reverse barbell or dumbell wrist curl
1*8 reps & 1*20 reps barbell or dumbell wrist curl


FOREARM
1*8 reps & 1*20 reps reverse barbell curl
1*8 reps & 1*20 reps hammer curl

BI
1*8 reps & 1*20 reps dumbell curl
1*8 reps & 1*20 reps close grip weighted pullup

REAR DELT
1*8 reps & 1*20 reps reverse pec-deck
1*8 reps & 1*20 reps reverse pec-deck

LATS
1*8 reps & 1*20 reps close reverse grip pulldown
1*8 reps & 1*20 reps chin (use chin station or pulldown to do the 20 reps)
1*8 reps & 1*20 reps dumbell row

LOWER TRAP / midback
1*8 reps & 1*20 reps t-bar row
1*8 reps & 1*20 reps bent row


D A Y # 2

TRICEPS
1*8 reps & 1*20 reps california press or weighted dips
1*8 reps & 1*20 reps choose any random trricep exercise

SIDE DELT
1*8 reps & 1*20 reps dumbell lateral
1*8 reps & 1*20 reps dumbell lateral or cable lateral

TRAP
1*8 reps & 1*20 reps barbell or dumbell shrugs
1*8 reps & 1*20 reps upright rows

PEC
1*8 reps & 1*20 reps flat dumbell press
1*8 reps & 1*20 reps flat flies

1*8 reps & 1*20 reps incline dumbell press
1*8 reps & 1*20 reps incline flies

1*8 reps & 1*20 reps decline dumbell press
1*8 reps & 1*20 reps weighted dips

1*8 reps & 1*20 reps flat barbeel press



D A Y # 3

CALVES

1*8 reps & 1*20 reps seated calve raise
1*8 reps & 1*20 reps seated calve raise

1*8 reps & 1*20 reps standing or donkey calve raise
1*8 reps & 1*20 reps standing or donkey calve raise


HAMSTRING

1*8 reps & 1*20 reps leg curl
1*8 reps & 1*20 reps leg curl

1*8 reps & 1*20 reps romanian deadlift

QUADS

1*8 reps & 1*20 reps leg press
1*8 reps & 1*20 reps leg press

1*8 reps & 1*20 reps squat
1*8 reps & 1*20 reps squat


LOWER BACK/SPINE

1*8 reps & 1*20 reps hyperextensions

1*8 reps & 1*20 reps deadlift



Like I said This is a crazy off the wall routine so it might just work!

I keep you posted About my experiences with it

 

[goahead]

I forgot the front delts, before PECS do ie:

1 * 8 & 1* 20 reps Arnold presses or millitary presses
1 * 8 & 1 * 20 db or bb front raises

 

[goahead]

Yesterday was my first experience with the reverse routine:

My bench was somewhat less (due to somewhat fatigued delts tris), but db pressing went actually better (lot of stabillity) all in all a decent pec workout and my tris side and front delts and traps felt really full from

The routine proved to cover a lot of terrain in a small amount of time.

I have to see how it will pay of in terms of growth, i keep posting

 

[Liberator]

Ive been dying to ask this question for a long time

WHY DO PEOPLE TRAIN THERE BICEPS AFTER BACK AND TRIS AFTER CHEST??????

I AM NOT A GURU, I havent been training all that long, BUT, I do not see the sense in it

Sure it pre-exhausts the muscle but only as secondary stimulation, meaning that you cannot use as much weight when it comes to the direct exercises as you would if you did for example

Chest, Biceps

Back, Tris

Why? Why do people do this, someone please tell me a valid reason.

This is not a flame, just a question for maybe the vets out there.

 

[RealDeal]

This sounds interesting and I'll look forward to hearing of your growth results and any gains.

But damn bro, 25-30 sets per workout? That seems like a shitload to me. And you stated it covered a lot of terrain in a little amount of time, therefore I'd shoot a guess that your rest between sets is pretty damn short. I've no doubt this routine will kill the targeted muscles, but IMO it sounds a bit extreme. Keep us posted on your progress tho.

Also, I'd *bump* Liberator's question. Why? I could see doing this from time-to-time for a change-up, but I train with a push/pull split. Back(incl. traps), chest/hams, shoulders/quads, bis/tris. I started splitting my hams/quads from a combined "legs" day, treating them separately so as concentrating more on the specific muscle. I do calves 2x/week. Would you not get a better pump and lift heavier by splitting back from bis and chest from tris?

 

[MonStar1023]

Yeah this sounds completely different than any other program I have seen before. I have tried something like this to build up my traps... I would hit my traps HARD with some dumbbell shrugs and barbell shrugs then move onto my normal delt workout. It really torched my traps all the way. I really felt my traps working in every delt exercise. You can also preexaust your forearms by hitting them before a heavy back workout. Good luck with the program.