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Slyder190
New member
Just lookin for some feedback here. I don't do regular quats or deads since I herniated a disc some months back. Just started Prop, Enan, Primo and will be adding Winny the last 6 weeks. 5'8, 183 lbs. Don't know BF. Got a 34' waist though.
All EXERCISES ARE EXPLOSIVE ON THE CONCENTRIS, AND SLOW ON ECCENTRIC, ABOUT 5-8 SEC. I HOLD EACH EXERCISE IN A FLEXED POSITION FOR 1 SEC.
Tues- Legs
Hack Squats- 4 sets of 6-10 reps
Leg Ext- 3 sets of 8-12 reps
Leg curls- 6 sets of 7-10 reps
Standing Calf Raises- 4 sets of 8-12 reps
Seated Calf Press- 4 sets of 8-12 reps
(may be 3-4 sec on eccentris for calves)
Weds- Arms
E-Z Bar Curls- sets of 6-8 reps
Hammer Curls- 2 sets of 6-8 reps
Dumbell Curls- 2 sets of 6-8 reps
Close Grip Bench Press- 2 sets of 5-8 reps
Skull Crushers- 2 sets of 6-8reps
Pressdowns-2 sets of 6-8reps
Reverse Wrist Curls- 5 sets of 6-8 reps
Standing Barbell Wrist Curls- 5 sets of 6-8 reps
Thurs- Off
Fri- Chest/Abs
Dumbell Presses- 3 sets of 5-8 reps
Incline Hmmer Strength Presses- 2 sets of 5-8 reps
Body Master machine Fly- 2 sets of 5-8 reps
Abs- Lying Crunch Machine- 5-6 sets of BW for 10 reps till I get to where I can only get 6 by the last set. Will add a second day to do regular sets of 15- 20 reps for 6- 8 sets
Sat- Back
Lat Pulldowns- 3 sets of 6-9 reps
Hammer Strenght Rows- 2 sets of 5-8 reps
T-Bar Rows- 2 sets of 5-8 reps
Cybex Back Ext. Machine- 3 sets of 7-10 reps
Back Extentions- 3 sets of 6-8 reps
Sun- Traps/Delts
Dumbell Shrugs- 3 sets of 6-8 reps
Barbell Shrugs- 3 sets of 6-8 reps
Dumbell Military Presses- 4 sets of 6-8 reps
Side Cable Raises- 2 sets of 6-8 reps
Monday- Off
I am only doing this for about 4 weeks and then will switch to all supersets for each body part. 4 weeks after, will change again to something else, maybe sets of 8,6,4,2.
I also vary exercises too somewhat.
All EXERCISES ARE EXPLOSIVE ON THE CONCENTRIS, AND SLOW ON ECCENTRIC, ABOUT 5-8 SEC. I HOLD EACH EXERCISE IN A FLEXED POSITION FOR 1 SEC.
Tues- Legs
Hack Squats- 4 sets of 6-10 reps
Leg Ext- 3 sets of 8-12 reps
Leg curls- 6 sets of 7-10 reps
Standing Calf Raises- 4 sets of 8-12 reps
Seated Calf Press- 4 sets of 8-12 reps
(may be 3-4 sec on eccentris for calves)
Weds- Arms
E-Z Bar Curls- sets of 6-8 reps
Hammer Curls- 2 sets of 6-8 reps
Dumbell Curls- 2 sets of 6-8 reps
Close Grip Bench Press- 2 sets of 5-8 reps
Skull Crushers- 2 sets of 6-8reps
Pressdowns-2 sets of 6-8reps
Reverse Wrist Curls- 5 sets of 6-8 reps
Standing Barbell Wrist Curls- 5 sets of 6-8 reps
Thurs- Off
Fri- Chest/Abs
Dumbell Presses- 3 sets of 5-8 reps
Incline Hmmer Strength Presses- 2 sets of 5-8 reps
Body Master machine Fly- 2 sets of 5-8 reps
Abs- Lying Crunch Machine- 5-6 sets of BW for 10 reps till I get to where I can only get 6 by the last set. Will add a second day to do regular sets of 15- 20 reps for 6- 8 sets
Sat- Back
Lat Pulldowns- 3 sets of 6-9 reps
Hammer Strenght Rows- 2 sets of 5-8 reps
T-Bar Rows- 2 sets of 5-8 reps
Cybex Back Ext. Machine- 3 sets of 7-10 reps
Back Extentions- 3 sets of 6-8 reps
Sun- Traps/Delts
Dumbell Shrugs- 3 sets of 6-8 reps
Barbell Shrugs- 3 sets of 6-8 reps
Dumbell Military Presses- 4 sets of 6-8 reps
Side Cable Raises- 2 sets of 6-8 reps
Monday- Off
I am only doing this for about 4 weeks and then will switch to all supersets for each body part. 4 weeks after, will change again to something else, maybe sets of 8,6,4,2.
I also vary exercises too somewhat.
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I think you should do your arms later in the week after back and chest so they don't hinde those days and so they can get some added rest because of Leg day....
