Found a new routine

Discussion in 'Fitness & Nutrition' started by seventh circle, Jan 31, 2007.

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  1. So my roommate got a subscription to muscle and fitness. now im usually skepticle about the shit in there buyt from time to time they have some good information. well i found an interesting split and i tried it monday. pretty fuckin killer. here's how it breaks down

    excercise load sets reps/rest(in seconds)

    mon: arms
    lying tri ext. 5rm 1 2/15, 2/16, 2/17/, 2/18, 2/19, 2
    seated overhead DB ext 6rm 2 3/15, 3/16, 3/17, 3/18, 3/19, 3
    tri pressdown 7rm 3 4/15,4/16, 4/17, 4/18, 4/19, 4
    cable kickback 20,20 (2 min rest)

    barbell curl 5rm 1 2/15, 2/16, 2/17/, 2/18, 2/19, 2
    incline db curl 6rm 2 3/15, 3/16, 3/17, 3/18, 3/19, 3
    preacher 7rm 3 4/15,4/16, 4/17, 4/18, 4/19, 4
    cable hammer 20,20 (2 min rest)

    tue: legs
    squat 5rm 1 2/15, 2/16, 2/17/, 2/18, 2/19, 2
    leg press 2 3/15, 3/16, 3/17, 3/18, 3/19, 3
    romanian deadlift 7rm 3 4/15,4/16, 4/17, 4/18, 4/19, 4
    leg curl 20,20 (2 min rest)


    wed: abs and calves
    4 diff excercises 2x25

    thur: chest and shoulders
    incline bench 5rm 1 2/15, 2/16, 2/17/, 2/18, 2/19, 2
    bench 6rm 2 3/15, 3/16, 3/17, 3/18, 3/19, 3
    decline 7rm 3 4/15,4/16, 4/17, 4/18, 4/19, 4
    cable crossover 20,20 (2 min rest)

    barbell press 5rm 1 2/15, 2/16, 2/17/, 2/18, 2/19, 2
    upright row 6rm 2 3/15, 3/16, 3/17, 3/18, 3/19, 3
    db lat raise 7rm 3 4/15,4/16, 4/17, 4/18, 4/19, 4
    reverse pec deck flye 20,20 (2 min rest)

    fri: back
    bent over row 5rm 1 2/15, 2/16, 2/17/, 2/18, 2/19, 2
    close grip pulldown 6rm 2 3/15, 3/16, 3/17, 3/18, 3/19, 3
    shrugs 7rm 3 4/15,4/16, 4/17, 4/18, 4/19, 4
    straight arm lat pulldown 20,20 (2 min rest)


    gonna try it out for
    the program was developed by ERIC VELAZQUEZ
     
  2. benny196

    benny196 New Member

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    What are you trying to accomplish, and do you want people to fix it for you or are you just showing it to us?
     
  3. im trying to gain weight and strength. im just showin you guys.
     
  4. TZ

    TZ Banned

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    too many numbers !!! :p
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    revolutionary
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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    i dont even understand it
     
  7. rest pause

    4 excercises for each muscle group. start with 1 set for the first, 2 for the 2nd, 3 for the 3rd. a set is comprised of 12 reps that are broken in 2 where you rest 15 in between each 2. the theory is that you will lift twice as much TOTAL weight (compared to a 5x5 routine) because you allow your muscles to rest for that 15 seconds.

    lying tri ext. 5rm 1(SET) 2(reps)/15(second pause), 2/16, 2/17/, 2/18, 2/19, 2
     
  8. :o :o :o
     
  9. DatacomGuy

    DatacomGuy is moving to Canada

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    Just read this too.. not going to try it. I don't care for their routines, too much bs.
     
  10. hats usually how i feel, but i actually liked the monday work out. gonna give it a try. cant hurt
     
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