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This is by far my favorite workout.
Day one: Back, chest, abs.
Pullups: 4 x as many as possible.
Bench press: 4 x 20, 12, 10, 8.
Bent over barbell row: 3 x 15, 10, 6.
Incline dmbl, press: 3 x 15, 10, 8.
cable rows: 3 x 20, 12, 8.
lying leg raise: 3 x as many as possible.
crunches: 3 x as many as possible.
Day two: quads, hams, calves.
Squats: 5 x 20, 15, 12, 10, 8.
Stiff leg deads: 4 x 20, 15, 10. 8.
Standing calve raise: 3 x 20, 15, 10.
( the next two exercises are supersetted. )
leg Ext: 3 x 20, 12, 8.
lying leg curl: 3 x 15, 10, 8.
seated calve raise: 3 x 20, 15, 10.
Day three: Delts, Biceps, Triceps, Traps, Abs.
Dmbl shoulder press: 4 x 20, 15, 12, 8.
barbell curl: 3 x 15, 12, 8.
dips: 3 x as many as possible.
Dmbl Side laterals: 3 X 15, 12, 10. ( With a 10 sec hold)
Alt, supinated, dmbl curl: 3 x 15, 10, 6.
cable tri, pressdown: 3 x 20, 12, 8.
shrugs: 3 x 15, 10, 6.
cross bench crunches: 4 x as many as possible.
I take a day off between each workout, and use the first set in each exercise as a warmup. All sets are done in a no pause controlled fashion, and all reps are done to failure. I will use holds, rest- pause, shear determination, and good form. About 1-2 minutes max between sets, and if I did my work right, then I won't be able to move normally for at least 4 hours.
Anyway, that's my favorite, the antagonistic work gives a great pump, I get both direct and indirect work on my arms, ( my weak spot), and It seems to hit all my stabilizers real sweetly. Hasta lasagna
E
Day one: Back, chest, abs.
Pullups: 4 x as many as possible.
Bench press: 4 x 20, 12, 10, 8.
Bent over barbell row: 3 x 15, 10, 6.
Incline dmbl, press: 3 x 15, 10, 8.
cable rows: 3 x 20, 12, 8.
lying leg raise: 3 x as many as possible.
crunches: 3 x as many as possible.
Day two: quads, hams, calves.
Squats: 5 x 20, 15, 12, 10, 8.
Stiff leg deads: 4 x 20, 15, 10. 8.
Standing calve raise: 3 x 20, 15, 10.
( the next two exercises are supersetted. )
leg Ext: 3 x 20, 12, 8.
lying leg curl: 3 x 15, 10, 8.
seated calve raise: 3 x 20, 15, 10.
Day three: Delts, Biceps, Triceps, Traps, Abs.
Dmbl shoulder press: 4 x 20, 15, 12, 8.
barbell curl: 3 x 15, 12, 8.
dips: 3 x as many as possible.
Dmbl Side laterals: 3 X 15, 12, 10. ( With a 10 sec hold)
Alt, supinated, dmbl curl: 3 x 15, 10, 6.
cable tri, pressdown: 3 x 20, 12, 8.
shrugs: 3 x 15, 10, 6.
cross bench crunches: 4 x as many as possible.
I take a day off between each workout, and use the first set in each exercise as a warmup. All sets are done in a no pause controlled fashion, and all reps are done to failure. I will use holds, rest- pause, shear determination, and good form. About 1-2 minutes max between sets, and if I did my work right, then I won't be able to move normally for at least 4 hours.
Anyway, that's my favorite, the antagonistic work gives a great pump, I get both direct and indirect work on my arms, ( my weak spot), and It seems to hit all my stabilizers real sweetly. Hasta lasagna
E
