Hows this sound for a nice INTENSE workout???!!!

[x1shbronc55]

How does this look to yall for a work out to get BIG? And im also goin to start to do cardio in he morning (if i can force my self to wake up) and after my work out. Right now i weigh 240, but want to get down to 200 by the end of May, anybody think this is possable with this routine, And wanna get as much muscle as possable, thanks everybody that responds!

PS, this work out last about 2 hours, should it last that long, me and my workout partner really dont BS that much, we get after it.

Thanks!




MONDAY - Chest, Tris, Traps

Chest- Dumbell Bench-(warmup) 8,6,4,2
Incline Bench-8,6,4,2
Decline Bench-10,8,6,4

Tris - Close Grip Bench-8,6,4,2
Tri Pulldowns -10,8,6,4
Brain Busters -10,8,6,4

Traps- BB Shrugs-15,12,10,8,6
DB Shrugs-15,12,10,8,6


TUESDAY - Shoulders, Bis, Forearms

Shoulders - Military press-10,8,6,4,2
Shoulder press-10,8,6,4,2

Bis - Preacher Curls-10,8,6,4
Cable Curls -10,8,6,4
Dumbell Curls -10,8,6,4

Fores - BB fore curls -20,20,10,10
DB fore curls -15,12,10,8
reverse curls -10,8,6,4,2



WENSDAY - Back, legs, Calves

Back- Lat Pulldowns-10,8,6,4
Rows -10,8,6,4
Pull Machine -10,8,6,4,2
LowerBack Ma.-10,10,10,10

Legs- Leg Press -10,8,6,4,2
Lunges - 4 sets
Hamstring Ma.-10,8,6,4
Quad Machine -10,8,6,4

Calves- Calf Raises-20,15,10,8
Standing Ra-20,15,10,8


THURSDAY - Chest, Forearms,traps

Chest- Cable Flys -10,10,8,8
DB Flys -10,8,6,4,2
Bench Press -8,6,4,2

Fores- Forearm curl-30,20,20,10
DB Fore curl-10,8,6,6
Reverse curl-10,8,6,4,2

Traps- DB Shrugs -15,12,10,8,6
BB Shrugs -15,12,10,8,6





FRIDAY - Shoulders, Tris, Bis, Calves

Shoulders- Db Rows - 10,8,6,4,2
Shldr Ma- 15,12,10,8,6
Mil.Pres- 10,8,6,4,2

Tris - CloseGrip Bench- 10,8,6,4
Brain Busters - 10,8,6,4
Tris pulldowns - 10,8,6,4

Bis - Preacher Curls - 15,12,10,8,6
Hammer Curls - 10,8,6,4
Cable Curls

Calves - Calf raises - 20,15,10,8
Standing raises- 20,15,10,8


plus abs 4 times a week

 

[##spiderbaby##]

What type of cardio work?

Those workouts will only last 30-40 minutes. Are you going to do cardio the rest?


##spiderbaby##

 

[x1shbronc55]

sorry spider, but there is no way in hell that this work out will only last 30-40, But im jumping rope 10 sets of 100 everytime i do cardio

 

[Jacked4Real]

Depends?

Is your goal to over train and put your body in a continous CATABOLIC state? IF so then you have yourself one kickass program!

 

[PUMPON]

I like training one bodypart a week and really blasting it good, i think you are definetely doing to much. and the BIG thing i have to say about your workout is WHERE ARE THE SQUATS AND DEADS???they are 2 of the best exercises out there i don't think any workout routine should be without them, on a side note i would through in some front as well as side rases and a rear delt exercise for your sholder workout.

 

[Maxx Out]

Re: Depends?

Is your goal to over train and put your body in a continous CATABOLIC state? IF so then you have yourself one kickass program!

lol...lol...lol...lol...lol...lol...lol...lol...

 

[bigrand]

your monday and tuesdays are like mine (minus the traps, i put them with back) and they do not take 2 hours unless you take like a 10 min break between sets. More like a little over an hour at the most.

 

[BigWh1tey]

whats up with all the sets of 2???
How about a simple push/pull with 1-2 compound and 1 isolation movement per bodypart , moderate# reps, moderate# sets . so monday would look more like
Flat bench 2 warm-ups then 4x8
Incline flyes 4x10
Seated Rows 2 wu / 4x10
Pull downs 4x10
abs and calves

wednesday
seated military press 2 w/u / 3x10
standing side laterals 4x12
shrugs 3x20
skull crushers 4x10
pushdown 4x10
standing BB curl 3x10
hammer curls 3x10
abs and calves

friday
squats 2 w/u 5x8
leg press 4x20
stiff legged deadlifts 2 w/u / 4x8
lying leg curls 3x20
abs and calves

throw in 3 45 minute at 50-60%Maxbpm treadmill or bike sessions and take sundays off.

 

[##spiderbaby##]

sorry spider, but there is no way in hell that this work out will only last 30-40, But im jumping rope 10 sets of 100 everytime i do cardio

Not a flame at all:

You mentioned intensity and your daily workouts with intensity will last 30-40 minutes. I do the same amount of exercises, not the same exercise but the same amount. I rest for a 15 count between sets and a 30 count between sets for heavy exercises(Squats & Deads). I then follow it up with 1+ hour of cardio.

Thats just me though bro. What works for me doesnt work for others.


##spiderbaby##

 

[nautica]

Intensity can only be measured from within. Wether you work out 3 times a week or 6 times. It is all about what you put out not how many sets you do.

Good Luck,
Nautica