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onerepmaximum said:Apollo asked about my training program. My philosophy has changed a bit when it comes to pre-contest. I always thought that lighter weight and more reps would help me to get where I needed to be. I've been told (by a dude that has forgotten more than I will probably ever know) that heavy weights are the key to keeping your muscles big and full. So far so good.
Monday- Legs- 4 x 10 leg press
3 x 8-12 front or regular squats
3 x 8-12 extremely deep hack squats
4 x 8-12 SLDL
3 x 8-12 seated or laying leg curls
Tues- Chest 5 x 7-10 Bench press
3 x 7-10 incline press (usually with dumbells)
3 x 7-10 decline press (always with dumbells)
3 x 8-12 dumbell flyes
3 x 8-12 weighted dips
Wed- Back 4 x 8-12 palms facing away chin-ups
3 x 10-12 deadlift
3 x 8-12 bent over rows (usually barbell)
3 x 8-10 upright rows (usually smith machine)
3 x 8-12 palms facing toward lat pull downs
Thurs- shoulders 4 x 10-12 reverse flyes
3 x 8-10 overhead press
3 x 8-12 medial raises
3 x 8-10 forward raises
3 x 8-10 don't know the name. One an incline with a light dumbell, lay on your side and raise and lower the weight almost like you are swinging a golf club on your side. (for rear delts)
Friday- Arms- 4 x 8-10 straight bar curls
3 x 8-10 seated incline curls
3 x 8-10 single arm isolation curls
******I plan to start doing more hammer curls******
4 x 8-10 overhead tricep extensions with cables
3 x 8-10 tricep pushdowns
3 x 8-10 either skull crusher or reverse grip bench
I have clients tonight, so I'll take some or the relaxed-round poses.Lumberg said:Ok less talk more pics! We want to see pics ORM!