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LiftHeavy123
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Tuesday
5 minutes cardio warm up
Chest
Incline Bench Press*
135x10
155x10
Bench Press**
155x10
185x10
Dips
Bodyweightx10x2 sets
Cable Crossovers
40x15x2 sets
10-20 minutes cardio
*Not including warm up sets
** Every other week I do a low rep high weight bench press
Wednesday
5 minute cardio warm up
Back
Wide grips pull-ups*
Bodyweightx2 sets to failure
Pull Downs (alternating to the front and the back)
60x10
70x10
80x10
Close grip cable rows (I alternate these every other week with low rep/high weight bent over row)
60x10
70x10
80x10
Deadlifts (every other week)
135x5
185x5
225x5
275x5
10-20 minutes cardio
Thursday
5 min cardio warm up
Legs
Dumbell Squats*
110x10-12
120x10-12
One Legged Squats
Bodyweightx10-12x2 sets
Leg Press
230x15
250x15
Leg Extensions low weight/very high rep 30+
Shoulders
Dumbbell Shoulder Press*
100x5
120x5
Arnold Press
60x10
80x10
Side to Front Lateral Raises (I raise my hands on the side and bring them to the front and then release my hands down)
20x15x2sets
Cable Rear lateral raises
20x10x2sets
10-20 min cardio
Saturday
Arms, Calves, and Traps
5 min cardio warm up
Barbell Curls
50x12x2 sets
Leaning Hammer Curls
40x12x2 sets (If I reach failure and grab two 10 pounds weights and continue to my rep limit)
Preacher curls with EZ bar
20x10x 2 sets
Close Grip Bench Press
135x10
155x10
Rope Pull Downs
60x10
70x10
Calve Lifts
Low weight very high and slow reps
Seated Shrugs
120x10x2 sets
10- 20 min cardio
This basically what I do now. I might add/change something during a workout. Abs are done 2 days a week. All sets are done with 30-60 secs rest in between. I did a 5x5 and saw great strength and size gain but my endurance was terrible after. Since doing this I have gotten much leaner and my heavy days are even better than when I finished my 5x5. I actually got lighter in terms of pounds. I’m 200-202, 6 ft and about 12%bf. According to an online calculator I’m 10.5 body fat but I’m not sure how accurate those things are. My goal is to continue eatting right and gaining muscle in a slow manner to avoid fat gain. Each yeah I have gained about 10lbs and my waist has stayed the same (Started at 180 10% bf, 31-32 inch waist...now 200-202 10.5-12%bf 32-33 inch waist.)
5 minutes cardio warm up
Chest
Incline Bench Press*
135x10
155x10
Bench Press**
155x10
185x10
Dips
Bodyweightx10x2 sets
Cable Crossovers
40x15x2 sets
10-20 minutes cardio
*Not including warm up sets
** Every other week I do a low rep high weight bench press
Wednesday
5 minute cardio warm up
Back
Wide grips pull-ups*
Bodyweightx2 sets to failure
Pull Downs (alternating to the front and the back)
60x10
70x10
80x10
Close grip cable rows (I alternate these every other week with low rep/high weight bent over row)
60x10
70x10
80x10
Deadlifts (every other week)
135x5
185x5
225x5
275x5
10-20 minutes cardio
Thursday
5 min cardio warm up
Legs
Dumbell Squats*
110x10-12
120x10-12
One Legged Squats
Bodyweightx10-12x2 sets
Leg Press
230x15
250x15
Leg Extensions low weight/very high rep 30+
Shoulders
Dumbbell Shoulder Press*
100x5
120x5
Arnold Press
60x10
80x10
Side to Front Lateral Raises (I raise my hands on the side and bring them to the front and then release my hands down)
20x15x2sets
Cable Rear lateral raises
20x10x2sets
10-20 min cardio
Saturday
Arms, Calves, and Traps
5 min cardio warm up
Barbell Curls
50x12x2 sets
Leaning Hammer Curls
40x12x2 sets (If I reach failure and grab two 10 pounds weights and continue to my rep limit)
Preacher curls with EZ bar
20x10x 2 sets
Close Grip Bench Press
135x10
155x10
Rope Pull Downs
60x10
70x10
Calve Lifts
Low weight very high and slow reps
Seated Shrugs
120x10x2 sets
10- 20 min cardio
This basically what I do now. I might add/change something during a workout. Abs are done 2 days a week. All sets are done with 30-60 secs rest in between. I did a 5x5 and saw great strength and size gain but my endurance was terrible after. Since doing this I have gotten much leaner and my heavy days are even better than when I finished my 5x5. I actually got lighter in terms of pounds. I’m 200-202, 6 ft and about 12%bf. According to an online calculator I’m 10.5 body fat but I’m not sure how accurate those things are. My goal is to continue eatting right and gaining muscle in a slow manner to avoid fat gain. Each yeah I have gained about 10lbs and my waist has stayed the same (Started at 180 10% bf, 31-32 inch waist...now 200-202 10.5-12%bf 32-33 inch waist.)
