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Post Info TOPIC: Training Routines 7-9


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Training Routines 7-9


Training Routine #7

CYCLE: Four Day Split, Three Days Off

 

LEVEL: Intermediate To Advanced

GOAL: Overall Physique

 

This is a basic, no frills workout that covers all the basics. It's a great routine for thickening up the muscles and providing an awesome physique overall. If something in this routine is not working for you, improvise and get it right. Keep the rest between sets short, no longer than 60 seconds.

 

Monday: Chest/Biceps/Calves

 

Chest

Flat Bench Presses: 5 Sets x 8 Reps

Incline Dumbbell Presses: 4 Sets x 8 Reps

Flat Dumbbell Flyes: 3 Sets x 8 Reps

Close Grip Bench Presses: 4 Sets x 8 Reps

 

Biceps

Straight Barbell Curls: 4 Sets x 8 Reps

Close EZ Bar Curls: 4 Sets x 8 Reps

 

Calves

Standing Calf Raises: 4 Sets x 12 Reps

Seated Calf Raises: 4 Sets x 12 Reps

 

Tuesday: Legs/Abs

 

Legs

Squats: 5 Sets x 8 Reps

Leg Presses: 4 Sets x 8 Reps

Stiff-Legged Deadlifts: 4 Sets x 8 Reps

Leg Extensions: 4 Sets x 8 Reps

Leg Curls: 4 Sets x 8 Reps

 

Abs

Straight Leg Lifts: 4 Sets x 12 Reps

Bent Knee Leg Lifts: 4 Sets x 12 Reps

Incline Sit-Ups: 4 Sets x 12 Reps

 

Wednesday: OFF

 

Thursday: Back/Calves

 

Back

Cable Pulldowns: 4 Sets x 8 Reps

Reverse Barbell Rows: 4 Sets x 8 Reps

Dumbbell Rows: 4 Sets x 8 Reps

Barbell Shrugs: 4 Sets x 8 Reps

Rear Shrugs: 3 Sets x 8 Reps

 

Calves

Standing Calf Raises: 4 Sets x 12 Reps

Seated Calf Raises: 4 Sets x 12 Reps

 

Friday: OFF

 

Saturday: Shoulders/Triceps/Abs

 

Shoulders

Rear Military Presses: 5 Sets x 12 Reps

Front Military Presses: 5 Sets x 12 Reps

Bent-Over Laterals: 4 Sets x 12 Reps

 

Triceps

Nose Breakers: 4 Sets x 8 Reps

Dips: 4 Sets x 8 Reps

Tricep Pushdowns: 4 Sets x 8 Reps

 

Abs

Straight Leg Lifts: 4 Sets x 12 Reps

Bent Knee Leg Lifts: 4 Sets x 12 Reps

Incline Sit-Ups: 4 Sets x 12 Reps

 

Sunday: OFF


Training Routine #8

CYCLE: Five Day Split, Two Days Off

 

LEVEL: Advanced

GOAL: Overall Physique

 

This is a weird routine that worked for me when I was preparing for a big show recently. It was designed to accommodate my work schedule. I start with Sunday because in my mind, the week starts with Sunday. A routine is nothing but some writing on a piece of paper. Being an Animal is what you do with that routine, the hard work you put it. You gotta want to kick ass in the gym.

 

Sunday: Legs/Cardio

 

Legs

Leg Extensions: 3 Sets x 12 Reps

Squats (Wide Leg): 5 Sets x 8-12 Reps

Hack Squats: 4 Sets x 12-15 Reps

Lunges: 4 Sets

Leg Curls: 5 Sets x 12 Reps

 

Cardio

Stepper: 10 minutes

 

Monday: OFF

 

Tuesday: Chest/Biceps/Calves/Cardio

 

Chest

Incline Barbell Press: 5 Sets x 8-15 Reps

Flat Bench Flyes: 3 Sets x 12 Reps

Cable Crossovers: 3 Sets x 15 Reps

Dumbbell Pullovers: 2 Sets x 10 Reps

 

Biceps

Barbell Curls: 4 Sets x 10-12 Reps

Rope Cable Hammer Curls: 4 Sets x 15 Reps

 

Calves

Pick an exercise and do 5 sets for at least 20 reps.

 

Cardio

Stationary Bike: 30 minutes

 

Wednesday: Back/Abs

 

Back

Bent-Over Rows: 5 Sets x 8-12 Reps

T-Bar Rows (underhand grip): 3 Sets x 10 Reps

Cable Rows: 3 Sets x 12 Reps

Chins: 5 Sets x 12-15 Reps

Hyper Extensions: 3 Sets x 20 Reps

 

Abs

Pick any movement and do 4 sets for at least 25 reps.

 

Thursday: OFF

 

Friday: Shoulders/Triceps/Calves/Cardio

 

Shoulders

Standing Shoulder Presses: 4 Sets x 6-12 Reps

One-Arm Shoulder Presses: 3 Sets x 12 Reps

Upright Rows: 3 Sets x 12 Reps

Rear Delt Flyes: 3 Sets x 15 Reps

Standing Laterals: 2 Sets x 15 Reps

 

Triceps

Tricep Pushdowns: 4 Sets x 15 Reps

Skullcrushers: 4 Sets x 6-12 Reps

 

Calves

Pick an exercise and do 5 sets for at least 20 reps.

 

Cardio

Treadmill: 25 minutes, varying the incline and speed.

 

Saturday: Makeup Day

 

Hit those muscle groups which you haven't hit correctly during the week. Cardio is a must on this day. Intensity and length will vary on energy levels and current conditioning.


training routine #9

CYCLE: 3 days on, 1 off, 2 days on, 1 off.

 

LEVEL: Advanced

GOAL: Overall Physique

 

How do you put together a weight training arsenal? Ill tell you how, but you gotta do all the heavy lifting This is a 5-day routine: 3 days on, 1 off, 2 days on, 1 off. Repeat. Repeat. Repeat. Repeat. Repetition is the mother of Animalism. Stick with me. Well set trends, not limits. Just remember, 99% of life is what you make of it. Go after it and dont take no for an answer. Strength and honor.

 

Monday 1: Chest

 

Alternate between dumbbells and barbells to save your rotator cuffs.

Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can

Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can

Flat Flyes: 4 Sets in ascending weight, 12-15 reps

Incline Flyes: 4 sets in ascending weight, 12-15 reps

Dips: 3 sets to all out failure

 

Tuesday: Back

 

All reps are to be done with strict, strict form.

Reverse Rows: 3 warmup sets, 4 working max sets

Pulldowns - 4 sets, mid-range grip (stretch is important)

Low Pulley Rows: 4 sets x 12-15 reps

One Arm Rows: 3 sets x 10 reps

Deadlifts - 5 sets ascending to 8 rep functional max training weight

 

Wednesday: Shoulders

 

You gotta push the weight, but you gotta keep form.

Military Presses: 3 warmup sets, 5 sets x 5-8 reps

Laterals: 4 sets strict form

Rear Laterals: 4 sets, all out at one weight

Barbell Shrugs - 5 sets x 6-10 reps

 

Thursday: Off

 

Friday: Arms

 

Always train biceps before triceps.

Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range

Hammer Curls: 3 sets x 12 reps

One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)

Pushdowns: Total out 7 sets, pyramiding up to 10 rep max

Skullcrushers: 3 sets x 15 reps

One Arm Overhead Extensions: 3 sets x 15 reps

Dips: 3 sets, all out to failure

 

Saturday: Legs

 

Yeah, its leg day. So what did you expect, a walk in the park?

Leg extensions: 8 sets, total 20 reps on all sets

Leg Presses: 5 sets, pyramiding up

Squats: 4 sets x 20 reps (full depth)

Hack Squats: 4 sets x 20 reps

Leg Curls: 6 sets x 15 reps

Stiff-Leg Deads: 5 sets x 15 reps (full stretch)

 

Sunday: Off



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