post your routine!!
right now im on this one. this is my 4th week and I haven't seen that much gain on it, but to be fair i didn't go by the progressive method and i decided to do one week super light. so maybe that was my problem...going to stick to the given rep ranges now and see what happens.
DAY 1 - Chest, biceps, shoulders
A Flat BB bench press - w 4x5-8 / 120
B Incline DB bench press - 3x8-12 2010 90
C Incline DB flys - 3x8-12 2020 60
D Military press - w 4x5-8 / 75
E Chinups - w 4x5-8 / 75
F DB preacher curls - 3x8-12 2120 60
--
DAY 2 - Lower body hip dominant
A Deadlift - w 5x3-5 / 180
B1 Front squats - w 4x5-8 / 45
B2 Leg curls - w 4x5-8 2011 45
C1 Seated calf raises - w 2x12-20 3211 30
C2 Cable crunches - 2x12-20 2121 30
--
DAY 3 - Back, triceps
A Pullups - w 3x8-12 / 90
B Bent-over BB rows - w 4x5-8 / 90
C1 DB rows - 3x8-12 2010 45
C2 Upright rows - 3x8-12 2021 45
D Parallel bar dips - w 4x5-8 21X1 90
E DB overhead extensions - 3x8-12 2110 60
--
DAY 4 - Lower body quad-dominant
A Squat - w 4x8-12 / 180
B1 Romanian deadlifts - w 3x8-12 3020 45
B2 Split squats - 3x8-12 / 45
C1 Standing calf raises - w 4x6-10 52X1 30
C2 Hanging leg raises - 4x8-12 3010 30
edit: it's supposed to be done 2 days, rest, 2 days, rest, rest.
Log in to comment