nickh1278
09-04-2010, 01:50 PM
Hi Everyone
Just wanted to post the routine I'm currently working. This has been put together for me by a friend that used it for a number of years and had large gains.
My goal is to grow mass by building muscle while also dropping a small amount of fat to finally reveal my abs. So far I've been working this routine for 3 weeks and intend to use it as a five-week cycle with the fifth week being non-weight lifting and instead attending a couple of body pump classes and spin to shred fat, improve muscle tone and get a great pumped look.
Monday - Chest
Barbell Bench Press - 4 sets, 10 reps
Dumbell Incline Bench Presss - 3 sets, 10 reps
Barbell Decline Bench Press - 3 sets, 10 reps
Dumbell Fly - 4 sets, 10 reps. Start lying flat and moving the bench up 1 click with each set.
Tuesday - Back
Pull-Ups - 30 reps total trying for only 3 sets but take 4 or 5 sets if required.
Barbell Bent Over Row - 3 sets, 10 reps
Cable Seated Row - 3 sets, reps
Dumbell Bent Over Delt Raise - 3 sets, 10 reps
Wednesday - Cardio & Abs
Treadmill - 10 mins trying to get as much distance as possible. Aim for 1.2-1.5 Km
Stationary Bike - 10 mins trying to get as much distance as possible. Aim for 4.0-4.5 Km
Rowing Machine - 10 mins trying to get as much distance as possible. Aim for 2000-2500 meters
Crunches - 2 sets, 10 reps
Weighted Plate Twists - 2 sets, 10 reps per side
Decline Crunches - 2 sets, 10 reps
Weighted Wood Chops - 2 sets, 10 reps per side (I use a low cable machine for these)
Front Plank - 2 sets, 60-90 seconds
Side Plank - 2 sets per side, 45-60 seconds per side.
Thursday - Legs
Barbell Deadlifts - 3 sets (at least 2 mins rest between sets)
Barbell Squat - 3 sets
Dumbell Lunges - 3 sets per side, 10 reps
Leg Curls - 3 sets per leg, 10 reps
Leg Extensions - 3 sets per leg, 10 reps
Friday - Arms
Lying Close-Grip Barbell Triceps Press to Chin - 2 sets, 10 reps
Barbell Curl - 2 sets, 10 reps
Berbell Close Grip Bench Press - 2 sets, 10 reps
Hammer Curls - 2 sets, 10 reps
Triceps Pushdown - Rope - 2 sets, 10 reps
Incline Dumbell Curls - 2 sets, 10 reps per arm
Notes:
So I have stated 10 reps for the weights however this is always what I aim for but rarely achieve on the last set. If you can always hit 10 reps without losing form then you're not using enough weight!!
When doing Barbell Curls on Friday, use the Barbell Curl exercise but use the EZ bar. If you use the EZ bar exercise your progress wont be shown on the stats page :(
Each week you should be starting with the weight you used from set 2 of last week. This way you'll always be lifting more and growing more.
DON'T BE PUT OFF IF YOU CAN ONLY DO EVEN 3 OR 4 REPS ON YOUR LAST SET!! So long as your lifting heavier weight I assure you, next week you'll double that number of reps.
Just wanted to post the routine I'm currently working. This has been put together for me by a friend that used it for a number of years and had large gains.
My goal is to grow mass by building muscle while also dropping a small amount of fat to finally reveal my abs. So far I've been working this routine for 3 weeks and intend to use it as a five-week cycle with the fifth week being non-weight lifting and instead attending a couple of body pump classes and spin to shred fat, improve muscle tone and get a great pumped look.
Monday - Chest
Barbell Bench Press - 4 sets, 10 reps
Dumbell Incline Bench Presss - 3 sets, 10 reps
Barbell Decline Bench Press - 3 sets, 10 reps
Dumbell Fly - 4 sets, 10 reps. Start lying flat and moving the bench up 1 click with each set.
Tuesday - Back
Pull-Ups - 30 reps total trying for only 3 sets but take 4 or 5 sets if required.
Barbell Bent Over Row - 3 sets, 10 reps
Cable Seated Row - 3 sets, reps
Dumbell Bent Over Delt Raise - 3 sets, 10 reps
Wednesday - Cardio & Abs
Treadmill - 10 mins trying to get as much distance as possible. Aim for 1.2-1.5 Km
Stationary Bike - 10 mins trying to get as much distance as possible. Aim for 4.0-4.5 Km
Rowing Machine - 10 mins trying to get as much distance as possible. Aim for 2000-2500 meters
Crunches - 2 sets, 10 reps
Weighted Plate Twists - 2 sets, 10 reps per side
Decline Crunches - 2 sets, 10 reps
Weighted Wood Chops - 2 sets, 10 reps per side (I use a low cable machine for these)
Front Plank - 2 sets, 60-90 seconds
Side Plank - 2 sets per side, 45-60 seconds per side.
Thursday - Legs
Barbell Deadlifts - 3 sets (at least 2 mins rest between sets)
Barbell Squat - 3 sets
Dumbell Lunges - 3 sets per side, 10 reps
Leg Curls - 3 sets per leg, 10 reps
Leg Extensions - 3 sets per leg, 10 reps
Friday - Arms
Lying Close-Grip Barbell Triceps Press to Chin - 2 sets, 10 reps
Barbell Curl - 2 sets, 10 reps
Berbell Close Grip Bench Press - 2 sets, 10 reps
Hammer Curls - 2 sets, 10 reps
Triceps Pushdown - Rope - 2 sets, 10 reps
Incline Dumbell Curls - 2 sets, 10 reps per arm
Notes:
So I have stated 10 reps for the weights however this is always what I aim for but rarely achieve on the last set. If you can always hit 10 reps without losing form then you're not using enough weight!!
When doing Barbell Curls on Friday, use the Barbell Curl exercise but use the EZ bar. If you use the EZ bar exercise your progress wont be shown on the stats page :(
Each week you should be starting with the weight you used from set 2 of last week. This way you'll always be lifting more and growing more.
DON'T BE PUT OFF IF YOU CAN ONLY DO EVEN 3 OR 4 REPS ON YOUR LAST SET!! So long as your lifting heavier weight I assure you, next week you'll double that number of reps.