WARIK'S TRAINING PROGRAM for the next 6 weeks

[Warik]

Greetings,

This is the routine I will be attempting to follow religiously for the next 6 weeks. I've taken more weeks off in recent months than I should have (in the past 4 months, I spent more time out of the gym than in... ouch) and am hoping to get back up to speed in the next few months.

Assume sufficient stretching and warming up is performed. Also assume that sets with an 8,6,4 rep scheme include 5-10lb increases in weight between sets unless otherwise specified.

Monday, DAY I, Legs

Squats - 1x8, 1x6, 1x4
Romanian Deadlift - 1x8, 1x6, 1x4
Leg Extensions - 3x10
Standing Hamstring Curls - 3x10
Standing Calf Raises - 3x10
Seated Calf Raises - 3x12

Wednesday, DAY II, Shoulders/Chest/Tris

Dumbbell Shoulder Press - 1x8, 1x6, 1x4
Weighted Dips - 1x8, 1x6, 1x4
Skull Crushers - 1x8, 1x6, 1x4
Dumbbell Lateral Raises - 3x10
Dumbbell Flat Bench Presses - 3x10
Seated Overhead Tricep Cable Extension - 3x10

Friday, DAY III, Back/Bis/Traps

Deadlifts - 4x4
Barbell Curls - 1x8, 1x6, 1x4
Pullups - 1x8, 1x6, 1x4
Dumbbell Curls - 3x10
Bentover Dumbbell Rows - 3x10
Cambered Barbell Shrugs - 3x10

My bare-minimum goal is to realize a 5-10lb (5 being minimum, 10 being target) gain to my third set of Squats, RDLs, Shoulder Presses, Weighted Dips, Skull Crushers, and Deadlifts each month while simultaneously adding corresponding size. I believe this will be slow at first and then I will have a good month or two after my body is back in the habit.

I'm 5'9", ~170-175lbs, <13%bf. Training seriously for two years and then started to slack in July of this year.

Comments are welcome.

-Warik

 

[spentagn]

You're tiny. Is that what you were after?

 

[Warik]

You're tiny. Is that what you were after?

Yes - now I have all the motivation I need to enlarge myself in hopes of one day crushing you.

thx

-Warik

 

[Fonz]

HAHA Warik. I knew someone was bound to take a crack
at your stats.

Anyways,

Looks fine. You should post what your diet looks like. It is
after all 50% diet/50% training.(Assumming of course
you're natural. are you?)

Fonz

 

[Warik]

HAHA Warik. I knew someone was bound to take a crack
at your stats.

Doesn't bother me... I don't pretend to be the largest man in
the world. If I wanted that, I would simply hold aloft my magic
sword and... well, you know how it goes.

Looks fine. You should post what your diet looks like. It is
after all 50% diet/50% training.(Assumming of course
you're natural. are you?)

My.... diet? Uh oh =( My diet honestly sucks man. I simply don't have the appetite necessary. I'm sure that will, hopefully, change when I get back into the habit and start getting hungry again.

-Warik

 

[spentagn]

Warik's natural all right. Noone trusts his ass enough to give him a source, anywho.