Keep in mind this is my current routine, which reflect a summer cut.
I'm currently 228lbs. sub 8% bf.. 6'1".
chest/abs
back/traps
legs/abs
shoulders
arms/abs
cardio 20 minutes per day 4 times a week.
calves twice a week.
each workout = 1.5 hours long.
I workout everyday in the mid to late afternoon, around 4 or 6 PM.
I eat 5 times per day. 4 of those being brocolli/chicken, or chicken/beans/corn. The other one is of course my post workout meal, which is something like whey isolate/kool aid.
my workouts are always as heavy as i can tolerate, even if it's on-season for me.
chest:
incline bench 4 sets.. 1 plate, 2 plates, 275, and then 3 plates.
incline db flyes: 3 sets.. 40lbs, 60lbs, 80lbs
dips with weight around my waist: 1 plate, 2 plates, 3 plates.
machine flyes: 3 sets
back:
stiff legged deads: 1 plate, 2 plates, 3 plates, 365lbs.
or
bent over rows: 1 plate, 2 plates, 275lbs.
lat pulldowns: 4 sets.
or
pull ups: 15, 10, 8, 6 reps
cable rows: 3 sets
one arm rows: 80lbs, 100lbs, 130lbs
smith-machine shrugs: 3 plates, 4 plates, 5 plates.
Legs:
squats: 1 plate, 2 plates, 3 plates.. stop here or go up higher, depending on how i feel that day.
leg extensions: 4 sets
leg curls: 3 sets
smith machine calf raises on a raised box: 3 plates, 4 plates, 4 plates.
shoulders:
db shoulder press: 40lbs, 80lbs, 100lbs
or
standing military: 95lbs, 135lbs, 185lbs
side laterals: 35lbs, 45lbs, 55lbs
rear laterals: 45lbs, 55lbs, 65lbs
arms:
barbell curls: 95lbs, 115lbs, 155lbs
or
db curls: 35lbs, 50lbs, 65lbs, 80lbs
close grip bench: 1 plate, 2 plate, 3 plates, 335lbs
hammer curls: 50lbs, 70lbs, 90lbs
cable pressdown: 3 sets
cable curls: 3 sets
preacher curls: up to 125lbs
abs I do with a variety of twists and turns, decline benches and leg raises... i use a lot of heavy weights for my abs, since i have a naturally small waist.
I'm currently 228lbs. sub 8% bf.. 6'1".
chest/abs
back/traps
legs/abs
shoulders
arms/abs
cardio 20 minutes per day 4 times a week.
calves twice a week.
each workout = 1.5 hours long.
I workout everyday in the mid to late afternoon, around 4 or 6 PM.
I eat 5 times per day. 4 of those being brocolli/chicken, or chicken/beans/corn. The other one is of course my post workout meal, which is something like whey isolate/kool aid.
my workouts are always as heavy as i can tolerate, even if it's on-season for me.
chest:
incline bench 4 sets.. 1 plate, 2 plates, 275, and then 3 plates.
incline db flyes: 3 sets.. 40lbs, 60lbs, 80lbs
dips with weight around my waist: 1 plate, 2 plates, 3 plates.
machine flyes: 3 sets
back:
stiff legged deads: 1 plate, 2 plates, 3 plates, 365lbs.
or
bent over rows: 1 plate, 2 plates, 275lbs.
lat pulldowns: 4 sets.
or
pull ups: 15, 10, 8, 6 reps
cable rows: 3 sets
one arm rows: 80lbs, 100lbs, 130lbs
smith-machine shrugs: 3 plates, 4 plates, 5 plates.
Legs:
squats: 1 plate, 2 plates, 3 plates.. stop here or go up higher, depending on how i feel that day.
leg extensions: 4 sets
leg curls: 3 sets
smith machine calf raises on a raised box: 3 plates, 4 plates, 4 plates.
shoulders:
db shoulder press: 40lbs, 80lbs, 100lbs
or
standing military: 95lbs, 135lbs, 185lbs
side laterals: 35lbs, 45lbs, 55lbs
rear laterals: 45lbs, 55lbs, 65lbs
arms:
barbell curls: 95lbs, 115lbs, 155lbs
or
db curls: 35lbs, 50lbs, 65lbs, 80lbs
close grip bench: 1 plate, 2 plate, 3 plates, 335lbs
hammer curls: 50lbs, 70lbs, 90lbs
cable pressdown: 3 sets
cable curls: 3 sets
preacher curls: up to 125lbs
abs I do with a variety of twists and turns, decline benches and leg raises... i use a lot of heavy weights for my abs, since i have a naturally small waist.
Comment