So after reading the Bible on bodybuilding I'm revamping my workouts, comments please

Discussion in 'Fitness & Nutrition' started by Cachee0, Mar 6, 2006.

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  1. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    My split is simple Upper body and Lower Body. I read the whole Encyclopedia of bodybuilding by Arnold and I realize that I need to add power training to get stronger and build a better base.

    I always push more weight as the reps go down. So I do pyramid training.

    Upper body days: (work out 1)

    Shoulders
    DB shoulder Presses 6sets
    12reps
    10reps
    8reps
    6reps

    Supersets
    12reps
    12reps standing DB Shoulder flys

    Supersets rear deltoid machine
    12reps
    12reps

    Chest
    DB Presses
    12reps
    10reps
    8reps
    6reps

    Supersets
    12reps
    12reps DB flys

    Supersets
    Incline BB press
    12
    12

    Supersets
    Decline BB Press
    12
    12

    Bis
    Single arm preacher curls
    12reps
    10reps
    8reps
    6reps

    Supper sets
    12 Single arm preacher curls
    12 BB curls
    12 BB curls

    Tris
    Cable pushdowns
    12reps
    10reps
    8reps
    6reps

    Supper sets
    12 French Press
    12 Machine Pushdowns
    12 Machine Pushdowns
    12 Dips

    Back
    Wide grip pull downs
    12reps
    10reps
    8reps
    6reps

    Supper sets
    12 wide grip
    12 T bar rows

    Power training
    Dead lifts 10, 6, 4 reps always increasing weight (always Heavy)

    Cardio/abs (Work out 2)
    HIIT training 35min elliptical machine

    Abs 5sets x 25reps (decline sit ups or rope crunches)
    100 reps twists

    Lower body days (Work out 3)

    Thighs
    Leg extensions
    12reps
    10reps
    8reps
    6reps

    Supper sets
    Hack squats
    12
    12

    Power Training:
    Squats Heavy 10,6,4 reps

    Hamstrings
    Leg Curls
    12reps
    10reps
    8reps
    6reps

    Supper sets
    12 leg curls
    12

    Power training:
    Good mornings 10,6,4

    Calves:
    Standing calf raise :
    12reps
    10reps
    8reps
    6reps

    Super Sets
    12
    12
     
    Last edited: Mar 6, 2006
  2. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    No comments?
     
  3. Leo95SE

    Leo95SE The OMINOUS one

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    makes no sense.

    superset what with what?
     
  4. kopetzki

    kopetzki Banned

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    Upper body days: (work out 1)

    Shoulders
    DB shoulder Presses 6sets
    12reps
    10reps
    8reps
    6reps

    Supersets
    12reps
    12reps standing DB Shoulder flys

    Supersets rear deltoid machine
    12reps
    12reps

    Chest
    DB Presses
    12reps
    10reps
    8reps
    6reps

    Supersets
    12reps
    12reps DB flys

    Supersets
    Incline BB press
    12
    12

    Supersets
    Decline BB Press
    12
    12

    Bis
    Single arm preacher curls
    12reps
    10reps
    8reps
    6reps

    Supper sets
    12 Single arm preacher curls
    12 BB curls
    12 BB curls

    Tris
    Cable pushdowns
    12reps
    10reps
    8reps
    6reps

    Supper sets
    12 French Press
    12 Machine Pushdowns
    12 Machine Pushdowns
    12 Dips

    Back
    Wide grip pull downs
    12reps
    10reps
    8reps
    6reps

    Supper sets
    12 wide grip
    12 T bar rows

    Power training
    Dead lifts 10, 6, 4 reps always increasing weight (always Heavy)

    all this in one day? how long do you plan on being at the gym?
     
  5. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Yes i already do this for one day just added Deads and split up my chest and added a supper set. It takes me about 2 hours for upper body.
     
  6. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    For example

    Doing shoulders
    12 presses then with out rest 12 side rasies. Also I switch up the weight when doing supper sets.

    So I might start with Xlb then go higher or lower depending on what i can muster out until failure.
     
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