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First week of Radar's workout program.
- Thread starter BBBBig Phenom
- Start date
BBBBig Phenom
New member
Here it is!!!
I do chest & shoulders mon
Back & abs Tues
Bis & tris wed
Legs Thurs
I rest 2 days then repeat
Its a brutal routine ,make sure you get plenty of calories & Tons of protein
Chest
Chest routine
Bench press
do enough weight to crank out 20 reps
immediately add 40lbs do as many as possible, add and another 40lbs do as many as possible.
Rest 1 minute add 20 do as many as possible keep adding & resting 1 minute after every 3 sets.
when you reach the point that you cannot do more than 1 or 2 reps
remove 50lbs and crank out as many as possible, then another 50 until failure
after that remove 10lbs from eaCh side keep repeating until you cannot do any more.
proceed to dumbell flys (bench)
do 4-5 sets with arms slightly bent
Use a weight that you cannot go over 6-8 reps
Shoulders
I use a Bench press for this,an adjustable one is better, adj. height so the bar can go behind the neck area sitting.
This is a combo behind the neck & front to work the rear & front delts.
Press the bar upwards just clearing a few inches above the head then proceed to lower to the front and do a frontal press just clearing the head keep repeating until failure, add weight & repeat do as many as possible.
alternate to this exercise immediately
Then repeat back to seated presses.
Dumbell raises
stand upright with 2 dumbells with the palms facing each other, do as many side raises as possible(Tip:-You may want to start light with this one)You may alternate or do both at the same time,no jerking.
Then immediately do front raises(palms facing inward to the front of the body)use the same principle as above.
Do this until the delts are completely exhausted.
This should conclude your delts ,if done properly you should have a bit of difficulty in raising your arms the next few days.
Back
here's my favorite Mass Blast Back workout. It's a high volume routine with basic exercises, designed to put slabs of muscle on your outer and lower lats. The routine combines Dave Draper's advice with my own personal experience.
The workout:
Straight sets (rest 1 1/2 minutes between sets)
Lat-pulldown to the front (wide parallel grip), 4 sets of 12, 10, 8, 6
T-bar rows, 4 sets of 12, 10, 8, 6
One arm dumbbell rows, 4 sets of 10, 8, 6, 6
Superset (rest 1 minute between each superset)
Incline pulley rows, using v-handle, 4 sets of 10, 8, 8, 8
supersetted with
Dumbbell pullover across bench, 4 sets of 10, 8, 8, 8
Deadlifts (done either after back or after leg workout)
Alternate these 2 routines:
4 sets of 10-12 reps using medium weight or,
5 sets of 12, 10, 6, 4, 2 using heavy weight for power
Remarks:
Remember to FEEL your back muscles work on all exercises. If you can't feel your back muscles working, you're using too much weight. This is bodybuilding, not weightlifting. The purpose here is to get the back muscles to do as much work as possible, not to lift as much weight as possible. It's two different things. And always be in control of the weight on the negative part of the movement, never just drop the weight.
On the straight sets, increase the weight on each set. Go heavy, but never at the cost of correct exercise form. A little bodythrust on the last couple of reps is ok.
On the supersets only increase the weight between the first and the second set. Use the same weight on sets 2-4.
At the end of this routine you will have a fantastic pump all over your back
Arms
Many times I have heard that narrow or wide grip does not affect inner or outer biceps development. I dare say: yes it does. And many times I was told that one should not make isolating movements to increase arms mass. Here I partially agree: to increase overall mass. But what to do if you need to put a size only on your, let's say, lower biceps? Yes, you have to isolate it. I have experimented with many exercises and found nothing better than preacher (scott) curls for lower biceps.
Going further. You need to make your biceps to pop up higher in biceps poses. What to do? Make countless sets of standing barbell curls? Try that and you will get big formless peace of meat between your elbow and shoulder. In this case (I mean the situation called "peak needed") concentration curls are the best.
If your arms look thinner than you would like them to look, I think that to thicken your inner biceps you should make barbell curls with a grip as wide as you can. Curl your arms using middle weight, about 8-12 reps.
And doubtless, if you want to achieve significant results you have to train like an animal
Overall mass:
1. Standing barbell curls 5 x 8
2. Preacher curls 4 x 8
3. Seated dumbbell curls 3 x 8
Lower biceps:
1. Preacher dumbbell curls 4 x 8
2. Preacher barbell curls 4 x 8
3. Standing barbell curls - 3 x 8
Upper biceps:
1. Seated supinated dumbbell curls 4 x 10
2. Vertical preacher curls - 3 x 12
3. Concentration curls - 3 x 12
Inner biceps:
1. Wide grip barbell curls - 4 x 8
2. Inclined bench seated dumbbell curls 4 x 8
3. Dumbbell curls (hold dumbbells as if you hold a barbell with so wide grip as you can) - 3 x 12
Outer biceps:
1. Very narrow grip barbell curls (up to 5 inch) (if you feel pain in your wrists using standard bar, use EZ bar) - 4 x 10
2. Very narrow grip preacher curls - 4 x 10
3. Concentration curls - 3 x 12
LYING BARBELL EXTENSIONS
I begin my triceps workout with lying barbell extensions using cambered bar. It's a powerful movement and one of the best mass building exercises. First set is warming-up set for 20 reps.
Then I load up a bar to make 6-7 strict movements finishing with 2-3 forced reps. I do 3 sets of this exercise. It's important to use a full range of motion stretching triceps at the bottom and squeezing it at the top.
CABLE PUSHDOWNS
The next exercise is cable pushdowns. It's good flushing movement. I use medium-length straight bar. Keeping a body as straight up and down as possible, tuck the elbows in and concentrate on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Usually I do 3 sets for 12-15 reps.
DIPS
After doing cable pushdowns I continue with dips. This exercise blasts the triceps and works every part of the muscle. Use a little wider than shoulder width grip and hang a plate between your legs for some added resistance if you can do more than 15 full reps.
Keep a body from leaning too far forward (if you lean too far forward it turns into more of chest exercise). Do not forget to squeeze your triceps at the top. Do 3 sets for 12-15 reps.
SEATED ONE-ARM DUMBBELL EXTENSIONS
The last triceps movement is seated one arm behind-the-neck dumbbell extensions. It will help you to make your outer triceps stick out from the side. To maximize the intensity of the pump you have to use the fullest range of motion you can get without going to the resting point. Do not relax your triceps at the end of the movement. You have to feel a tight stretch at the bottom and a hard squeeze at the top for a maximum peak contraction. 3 sets for 15 reps will be optimal.
Change all these exercises after 4 months
Legs
Squats use the same principle as the bench press.
Proceed to leg curls
5-6 sets increasing weight until failure
leg extensions same way 5-6 sets
Calves need to be trained entirely different since they are used everyday in all activities
use a weight belt with a chain hooked to a plate or standing calf machine use a weight that you can barely do 100reps
3 sets of these
Don't forget abs do as many on the incline bench as possible 5-6 sets
I like to use an ab wheel
Leg Raises,crunches your total reps should continue until you reach 100
Eventually build up the total until you hit 300 reps.
I did this workout to a tee....Did everything it said and was by far an amazing workout...Cannot wait to see the results after a few weeks...Try it..It is hard as hell.
I do chest & shoulders mon
Back & abs Tues
Bis & tris wed
Legs Thurs
I rest 2 days then repeat
Its a brutal routine ,make sure you get plenty of calories & Tons of protein
Chest
Chest routine
Bench press
do enough weight to crank out 20 reps
immediately add 40lbs do as many as possible, add and another 40lbs do as many as possible.
Rest 1 minute add 20 do as many as possible keep adding & resting 1 minute after every 3 sets.
when you reach the point that you cannot do more than 1 or 2 reps
remove 50lbs and crank out as many as possible, then another 50 until failure
after that remove 10lbs from eaCh side keep repeating until you cannot do any more.
proceed to dumbell flys (bench)
do 4-5 sets with arms slightly bent
Use a weight that you cannot go over 6-8 reps
Shoulders
I use a Bench press for this,an adjustable one is better, adj. height so the bar can go behind the neck area sitting.
This is a combo behind the neck & front to work the rear & front delts.
Press the bar upwards just clearing a few inches above the head then proceed to lower to the front and do a frontal press just clearing the head keep repeating until failure, add weight & repeat do as many as possible.
alternate to this exercise immediately
Then repeat back to seated presses.
Dumbell raises
stand upright with 2 dumbells with the palms facing each other, do as many side raises as possible(Tip:-You may want to start light with this one)You may alternate or do both at the same time,no jerking.
Then immediately do front raises(palms facing inward to the front of the body)use the same principle as above.
Do this until the delts are completely exhausted.
This should conclude your delts ,if done properly you should have a bit of difficulty in raising your arms the next few days.
Back
here's my favorite Mass Blast Back workout. It's a high volume routine with basic exercises, designed to put slabs of muscle on your outer and lower lats. The routine combines Dave Draper's advice with my own personal experience.
The workout:
Straight sets (rest 1 1/2 minutes between sets)
Lat-pulldown to the front (wide parallel grip), 4 sets of 12, 10, 8, 6
T-bar rows, 4 sets of 12, 10, 8, 6
One arm dumbbell rows, 4 sets of 10, 8, 6, 6
Superset (rest 1 minute between each superset)
Incline pulley rows, using v-handle, 4 sets of 10, 8, 8, 8
supersetted with
Dumbbell pullover across bench, 4 sets of 10, 8, 8, 8
Deadlifts (done either after back or after leg workout)
Alternate these 2 routines:
4 sets of 10-12 reps using medium weight or,
5 sets of 12, 10, 6, 4, 2 using heavy weight for power
Remarks:
Remember to FEEL your back muscles work on all exercises. If you can't feel your back muscles working, you're using too much weight. This is bodybuilding, not weightlifting. The purpose here is to get the back muscles to do as much work as possible, not to lift as much weight as possible. It's two different things. And always be in control of the weight on the negative part of the movement, never just drop the weight.
On the straight sets, increase the weight on each set. Go heavy, but never at the cost of correct exercise form. A little bodythrust on the last couple of reps is ok.
On the supersets only increase the weight between the first and the second set. Use the same weight on sets 2-4.
At the end of this routine you will have a fantastic pump all over your back
Arms
Many times I have heard that narrow or wide grip does not affect inner or outer biceps development. I dare say: yes it does. And many times I was told that one should not make isolating movements to increase arms mass. Here I partially agree: to increase overall mass. But what to do if you need to put a size only on your, let's say, lower biceps? Yes, you have to isolate it. I have experimented with many exercises and found nothing better than preacher (scott) curls for lower biceps.
Going further. You need to make your biceps to pop up higher in biceps poses. What to do? Make countless sets of standing barbell curls? Try that and you will get big formless peace of meat between your elbow and shoulder. In this case (I mean the situation called "peak needed") concentration curls are the best.
If your arms look thinner than you would like them to look, I think that to thicken your inner biceps you should make barbell curls with a grip as wide as you can. Curl your arms using middle weight, about 8-12 reps.
And doubtless, if you want to achieve significant results you have to train like an animal
Overall mass:
1. Standing barbell curls 5 x 8
2. Preacher curls 4 x 8
3. Seated dumbbell curls 3 x 8
Lower biceps:
1. Preacher dumbbell curls 4 x 8
2. Preacher barbell curls 4 x 8
3. Standing barbell curls - 3 x 8
Upper biceps:
1. Seated supinated dumbbell curls 4 x 10
2. Vertical preacher curls - 3 x 12
3. Concentration curls - 3 x 12
Inner biceps:
1. Wide grip barbell curls - 4 x 8
2. Inclined bench seated dumbbell curls 4 x 8
3. Dumbbell curls (hold dumbbells as if you hold a barbell with so wide grip as you can) - 3 x 12
Outer biceps:
1. Very narrow grip barbell curls (up to 5 inch) (if you feel pain in your wrists using standard bar, use EZ bar) - 4 x 10
2. Very narrow grip preacher curls - 4 x 10
3. Concentration curls - 3 x 12
LYING BARBELL EXTENSIONS
I begin my triceps workout with lying barbell extensions using cambered bar. It's a powerful movement and one of the best mass building exercises. First set is warming-up set for 20 reps.
Then I load up a bar to make 6-7 strict movements finishing with 2-3 forced reps. I do 3 sets of this exercise. It's important to use a full range of motion stretching triceps at the bottom and squeezing it at the top.
CABLE PUSHDOWNS
The next exercise is cable pushdowns. It's good flushing movement. I use medium-length straight bar. Keeping a body as straight up and down as possible, tuck the elbows in and concentrate on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Usually I do 3 sets for 12-15 reps.
DIPS
After doing cable pushdowns I continue with dips. This exercise blasts the triceps and works every part of the muscle. Use a little wider than shoulder width grip and hang a plate between your legs for some added resistance if you can do more than 15 full reps.
Keep a body from leaning too far forward (if you lean too far forward it turns into more of chest exercise). Do not forget to squeeze your triceps at the top. Do 3 sets for 12-15 reps.
SEATED ONE-ARM DUMBBELL EXTENSIONS
The last triceps movement is seated one arm behind-the-neck dumbbell extensions. It will help you to make your outer triceps stick out from the side. To maximize the intensity of the pump you have to use the fullest range of motion you can get without going to the resting point. Do not relax your triceps at the end of the movement. You have to feel a tight stretch at the bottom and a hard squeeze at the top for a maximum peak contraction. 3 sets for 15 reps will be optimal.
Change all these exercises after 4 months
Legs
Squats use the same principle as the bench press.
Proceed to leg curls
5-6 sets increasing weight until failure
leg extensions same way 5-6 sets
Calves need to be trained entirely different since they are used everyday in all activities
use a weight belt with a chain hooked to a plate or standing calf machine use a weight that you can barely do 100reps
3 sets of these
Don't forget abs do as many on the incline bench as possible 5-6 sets
I like to use an ab wheel
Leg Raises,crunches your total reps should continue until you reach 100
Eventually build up the total until you hit 300 reps.
I did this workout to a tee....Did everything it said and was by far an amazing workout...Cannot wait to see the results after a few weeks...Try it..It is hard as hell.
Last edited by a moderator:
BBBBig Phenom
New member
Sorry for the delay...I was at the bank......Honestly, Can not say enough about it....Just did as Radar told me..Not using to much weight, just enough to push myself and also keep all the strain on the muscle...This is for a bodybuilder ,, not a powerlifter.
Karma .....
Karma .....
swordfish151
New member
Damn that looks brutal!!!!!!!!!!!
BBBBig Phenom
New member
Swordfish151...
Got to try it... Off to the gym now to do the leg program...I will crawl back to my computer to tell how it went.
Got to try it... Off to the gym now to do the leg program...I will crawl back to my computer to tell how it went.
swordfish151
New member
DJ_UFO said:Looks nice! my only problem is that I train alone and for that bench press and squat workout you need for sure a spotter...
I would think so too..the shoulder routine has me confused though
RADAR
Well-known member
DJ_UFO said:Looks nice! my only problem is that I train alone and for that bench press and squat workout you need for sure a spotter...
I did the entire workout without a spotter-start lighter poundage until you adjust.
Also get a ton of protein for that construction repair job.
RADAR
U
UA_Iron
Guest
hmm I like it a lot.
I might have to give it a go and test it out. I've been looking for a new split.
I like the chest workout too, a lot of people do unnecessary shit (infinite cable crossover sets) to try and get big.
I might have to give it a go and test it out. I've been looking for a new split.
I like the chest workout too, a lot of people do unnecessary shit (infinite cable crossover sets) to try and get big.
swordfish151
New member
UA_Iron said:
You know you do em!! lol...yeah i like it too...alot of people get stuck on the typical split and are affraid to do something new...i might have to change my routine mid cycle to this to finish up my sust/dbol cycle!
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