*HighIntensitys -SUPER PROGRAM- For a ripped solid look this summer*

[HighIntensity]

let me start by saying this is not a program for the faint of heart, but ask people like Saint on this board if my programs work. Second while I wrote this myself through my years of training and being a certified personal trainer, you will notice alot of it is based on Arnolds training methods. Please give me some input as to what you think of it, I also find while the program provides a highly intense workout it is also fun which helps as well.

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Mon-

(Chest)

BB presses 4 sets 1 set of 10 reps for warm up
4 sets 8, 8, 6, 3-reps

DB Decline presses 3 sets 8, 8, 6 reps

Inner DB presses 2 sets of 8

Pullovers 3 sets of 12

Dips with Ab ball pushups supersetted 10 reps 2 sets

(Back)

Chins 4 sets of 10 reps min. 1set un-weighted the rest weighted
Do chins to the rear twice and to the front twice

Close- Grip Chins 2 sets weighted

T-Bar Rows 4 sets 8, 8, 6, 4 reps

Bent-over rows 3 sets 8 reps

Dead lifts 4 sets 10, 8, 4, 4

Abs

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Tues-

(Shoulders)

One-arm lateral raises 3 sets of 10
Front Dumbbells Raises 4 sets of 8
Bent Over Dumbells Laterals 4 sets of 8
Shrugs 3 sets of 10

(Upper Arms)

Super Set: Standing Barbell 4 sets of 8
Skulls 4 sets of 8

Super Set: Incline Dumbell Curls 3 sets of 8
Incline Tri Extensions 3 sets or 8

Round the world Arms 2 Sets

Tri Presses 2 Sets of 10

Tri Cable cable pulldowns 1 Set of 10
Tri Rope 1 Set of 10 -all done with zero rest
Tri Dips 1 Set of failure

Forearms-
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Wed-

(Legs)

Squats 4 sets 8, 8, 8, 4 reps first 2 box squats

Leg Press 3 sets of 8 reps

Hack Squats 3 sets of 8,8,8 reps

Leg extensions 3 sets of 8 reps


STRAIT LEGS DEADS
Hamstrings 3 sets of 10 reps

Lunges 3 sets of 8

Standing calf raises 3 sets of 8

(Bike warm down)

Abs

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Thur-

(Chest)

BB incline presses 4 sets 1 set of 10 reps for warm up
4 sets 8, 8, 6, 3-reps

DB incline presses 3 sets 8,8,6 reps

Hammer strength close grip- 3 sets 8, 8, 6 reps

Balance board push-ups 3 sets to failure with weight

(Back)

Behind the Neck Chins 4 sets of 10 reps min. add weight when needed


One-Arm Dumbell Rows 3 sets 10 reps

Close grip pulldowns 3 sets of 8 reps supersetted with close grip pullups
(Side to side)


Seated cable rows 3 sets of 10,8 and 6 reps

Hyperextensions 3 sets of 10 with 135 pounds weighted


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Fri -

(Shoulders)

Arnold Presses 3 sets of 10
Standing Lateral Raises 4 sets of 8
Front Dumbell raises with 45 pound BB 4 sets of 8
Farmer Walks 3 sets of 10

(Upper Arms)

Super Set: Preacher Curls 4 sets of 8 reps
French Presses 4 sets of 8 reps

Super Set: Incline Dumbell Curls 3 sets of 8 reps
Incline Tri Extensions 3 sets or 8 reps

Round the world Arms 2 Sets

Tri Presses 2 Sets of 10

Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps – all done with zero rest
Tri Dips 1 Set of failure

Forearms-

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Sat.

(Chest)

Incline Cables 3 sets of 10 reps full range of motion
Flyes 3 sets of 10
Dips 3 sets of 30 reps

(Back)

Upright rows 3 sets of 8 reps
Hyperextensions 3 sets of 50 reps (non weighted)
Chins 2 sets at 40 reps

Abs




well thats it Wed gives a day off upper body wise and sunday is a day off except if you want to do some cardio...keep in mind my training partners name is tren

 

[Paulos]

"gay"

 

[Paulos]

Just joking...looks interesting. If I switched to a Chest/Back day sometime I may give this a try.

 

[HighIntensity]

corn give me some input mofo

 

[bignate73]

looks alot like things i do.....except for the behind the neck "chins". how is that a chin, if your pulling behind the neck???

call em hot dog pack pull ups.....hehehehe

 

[Screwball]

Too much volume and the training frequency is too often. Unless you are juiced to the gills as Arnold was...

 

[HighIntensity]

I take my Orange "Juice" daily

 

[Screwball]

Don't neglect the many varieties of juice available. One must keep things changing for continual progression you know.

 

[HighIntensity]

yea dude, its not like I take juice all year round

just wrote this program when on, some will gripe OVERTRAINING
but it is a well planned fairly quick workout despite the variety of exercises

and it incorprets three forms of training

Dinasour type of training
Highintensity supersets
and isolantion

plus there are many exercises with focus on the stabilizer muscles

 

[growin']

Which part do you consider Dinosaur Training? I must have missed that part.

How long were you able to stick with this? Its way too much, way too often for me, but to each their own. Kudos to you for your ability to cope with such stimulation.