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Getbig Bodybuilding Boards => Training Q&A => Topic started by: wes on March 01, 2012, 09:29:42 AM
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Here ya` go dude.........any questions,just ask,but please be patient if I don`t answer immediately. ;)
Week # 1:
Mon.- Quads,Hams.Calves:
Squats:
5 x 20,15,12,10,8
Hack Squat:
4 x 12,10,8,20
Leg Extensions:
3 x 12-15 ( 30 second rest periods between sets )
Lying Leg Curls:
5 x 15,10,8,6,20
Standing Calf Raise:
6 x failure,+ half reps to failure ( 30 second rest periods between sets )
Tues.- Chest,Abs,Cardio:
Bench Press:
5 X 12,8,8,10,15 (after warmup set)
Smith Incline Press:
4 X 10,8,6,12
Flyes:
3 X 12,10,8
Crunches:
4 x 25
Treadmill= 30 minutes walking on slight incline at a good pace
Wed.- Back/Traps,Cardio:
Pulldowns:
4 x 12,10,8,12
Seated Cable Rows:
4 x 10,8,6,12
Dumbell Rowing:
4 x 10
Dumbell Shrugs:
4 X 20,12,8
Treadmill= 30 minutes walking on slight incline at a good pace
Thurs.-Shoulders,Cardio:
Seated Dumbell Press:
4 X 12,10,8,12
Lateral Raise:
4 X 10-12 ( 30 second rest periods between sets )
Bent-Over Lateral Raise:
4 X 10-12 ( 30 second rest periods between sets )
Treadmill= 30 minutes walking on slight incline at a good pace
Fri.-Arms,Cardio:
Barbell Curls:
4 X 12,10,8,6
Preacher Curls:
4 X 10,8,8,12
Skullcrushers:
5 X 20,12,10,8,12
Pressdowns:
5 X 20,15,12,10,20
Treadmill= 30 minutes walking on slight incline at a good pace
Sat.- Abs,Cardio:
Crunches:
4 X 25
Lying Leg Raise:
3 x 20
Treadmill= 30 minutes walking on slight incline at a good pace
Sun. -REST
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Week # 2:
Mon.- Quads,Hams.Calves:
Leg Press:
6 X 20,15,12,10,8,20
Hack Squat:
4 x 12 (constant weight,1 minute rest between sets)
Seated Leg Curls:
5 x 20,15,12,10,10
Standing Calf Raise:
5 X 12,10,8,12,20
Seated Calf Raise:
5 X 20 (constant weight,1 minute rest between sets)
Tues.- Chest,Back/Traps:
Dumbell Incline Press:
5 X 10,8,5,,8,12
Flyes:
4 x 12 (constant weight,30 seconds rest between sets)
V-Bar Pulldowns:
4 X 12,10,8,12
Barbell Bent-Over Rows:
4 X 10,8,6,10
Dumbell Pullovers:
3 X 12-15
Dumbell Shrugs:
3 X 20
Wed.- Abs,Cardio:
Crunches:
4 X 25
Lying Leg Raise:
3 x 20
Treadmill= 30 minutes walking on slight incline at a good pace
Thurs.-Shoulders,Cardio:
Seated Press on Smith Machine:
4 x 12,10,8,10
Lateral Raise:
4 X 10-12 ( 30 second rest periods between sets )
Bent-Over Lateral Raise:
4 X 10-12 ( 30 second rest periods between sets )
Treadmill= 30 minutes walking on slight incline at a good pace
Fri.-Arms,Cardio:
Seated Alternate DB Curls:
4 X 12,10,8,6
Standing Cable Curls:
4 x 10 (constant weight,30 second rest between sets)
Seated Triceps Extensions:
5 X 12,10,8,8,12
Triceps Dips Between Benches:
4 X failure ( 30 second rest periods between sets )
Pressdowns:
1 X failure
Sat.- Deadlifts,Abs,Cardio:
Deadlifts:
6 x 10,8,6,6,8,8Crunches:
4 x 25
Treadmill= 30 minutes walking on slight incline at a good pace
Sun.- REST
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Why do you increase the reps in the end, as the sets go by?
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looks good brotha
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Why do you increase the reps in the end, as the sets go by?
im guessing as a burn out set, could be wrong tho
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Why do you increase the reps in the end, as the sets go by?
Just something I like to do and have always done.
On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.
In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.
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Just something I like to do and have always done.
On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.
In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.
you coulda just said "what dfresh said" ;D
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btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc
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btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc
Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.
Lots more to explain to you about this workout soon.
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you coulda just said "what dfresh said" ;D
I`m speeding from too much fucking coffee,but yeah,you`re right! ;D
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Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.
Lots more to explain to you about this workout soon.
lol ok
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I`m speeding from too much fucking coffee,but yeah,you`re right! ;D
coffee its fucking midnight here in nj haha?!
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Wes can he add Upright Rows if he changes out of the leopard panties?
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did them yesterday, wasnt wearing the panties tho ;D
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Look good brah. I'll borrow ur ideas. lol
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dfresh-WORKOUT ROUTINE, REVISED
1. Read a book that isnt just pictures
2. Stop watching the Jersey Shore
3. Read ANOTHER book
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dfresh-WORKOUT ROUTINE, REVISED
1. Read a book that isnt just pictures
2. Stop watching the Jersey Shore
3. Read ANOTHER book
teh funny :)
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dfresh-WORKOUT ROUTINE, REVISED
1. Read a book that isnt just pictures
2. Stop watching the Jersey Shore
3. Read ANOTHER book
www.getsmart.com (http://www.getsmart.com)
you postin on the wrong website bro