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Getbig Bodybuilding Boards => Training Q&A => Topic started by: oldtimer1 on April 22, 2012, 10:49:20 AM
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I change my workouts quite a bit. I normally stay with a routine for about 3 weeks before I change things up. This is what I'm starting on Monday. No warm ups are listed just work sets.
Monday: Chest and back
Power cleans 3 x 3reps
deadlift 1 x 6 reps
chins 2 x max (dead hang to as high as I can)
seated low cable rows with v handle 2 x12
single dumbbell rows off a bench 2 x10
narrow reverse pulldowns 2 x 10
dumbbell flat bench 2 x 6 (I try to go as deep as I can)
barbell inclines 2 x 6
flat flies 2 x 10
stiff dead 2 x 6 (I do these off a block so I can go low)
weighted hypers 2 x 12 (I hold a plate behind neck area)
weighted crunches 2 x 40
Wednesday: legs
Leg press 2 x 12 ( back board low so I can go deep for a good range of motion)
squats 2 x 8 ( I try to go deep. Sometimes I don't succeed)
hacks 1 x 10
leg extensions 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12
dumbbell side bend 1 x 15
hanging leg raises 2 x max
pulley crunches 2 x 20
leg press calf 2 x 20
standing calf 2 x 15
seated 2 x 15
neck work
Friday; delt and arms
Press behind neck 2 x 6 (I push the bar off my traps each rep)
dumbbell laterals 2 x10
single arm pulley laterals 1 x 10
rear dumbbell laterals 2 x 12
barbell shrugs 2 x 10
weighted dips 2 x 10
tricep pulley pushdowns 2 x 10
lying ez bar tricep extensions 2 x 8
single pulley reverse grip tricep extension 2 x 12
barbell curls 2 x 10
alternate dumbbell curls 2 x 8
single arm pulley curls 2 x 12
dumbbell concentration curls 2 x12
fourarm curls 2 x 20
fourarm extensions 2 x 15
hanging leg raises 2 x max
pulley crunches 2 x 20 ( these are done sitting reverse in a pull down machine. Using a v bar I crunch while seated holding the v bar behind my head. Very effective)
This routine has a lot of over lap so to speak. To give a few examples, tricep and bicep gets worked hard on all the pulling and pushing on Mondays routine. They get hit again directly on Friday. Weighted dips gets the chest on Friday. Legs get worked hard from power cleans and deads on Monday and direct on Wednesday.
I try to run on off days.