10-30-2012, 09:48 PM
Join Date: Dec 1969
Location: Southern California
My Ride: '17 Nardo Grey M4
Originally Posted by dabears
Alright, I'm confident this will work for me, so feel free to plug in conditioning workouts... it is very much appreciated. I made exact reps to strive for, trying to keep in the 8-10 rep range as I've personally seen my best gains from that volume/weight. Tried for 25-30 total rep volume per set.
Ignore all my calculations its just for myself to make sure im not in gym 3+ hours a day.
Monday - Shoulders / Triceps : 24 Sets = 51 Minutes
Shoulders : 15 Sets = 37.5 Minutes
DB Press - 4x6 : 120 rest
Military Press - 4x6 : 120 rest
Side Laterals - 3x8 : 120 rest
Rear delts cables - 4x6 : 120 rest
Triceps : 9 Sets = 13.5 Minutes
Skulls - 3x8 : 60 rest
Press Downs - 3x8 : 60 rest
French Curls - 3x8 : 60 rest
Tuesday - Back / Calves : 26 Sets = 60 Minutes
Back : 19 Sets = 49 Minutes
Deadlifts - 3x8 Reps : 180 rest
Pull Ups - 4x7 Reps : 120 rest
Bent over rows - 4x8 Reps : 120 rest
Wide Lat Pull Downs - 4x6 Reps : 120 rest
Seat rows - 4x8 Reps : 120 rest
Calves : 7 Sets = 11 Minutes
Leg Press Calves - 4x10 : 60 rest
Seated 21s - 3x21 : 60 rest
Thursday - Chest / Biceps : 25 Sets = 53.5 Minutes
Chest : 16 Sets = 40 Minutes
Incline DB Press - 4x8 : 120 rest
Flat Bench Press - 4x8 : 120 rest
Pec Dec - 4x8 : 120 rest
Low Cables - 4x8 : 120 rest
Biceps : 9 Sets = 13.5 Minutes
Preacher Curls - 3x8 : 60 rest
Incline DB Curls - 3x8 : 60 rest
Concentration curls - 3x8 : 60 rest
Friday - Quads / Hamstrings : 28 Sets = One Hour 12 Minutes
Quads : 16 Sets = 42.5 Minutes
Squats - 5x12,10,6,6,8 : 180 rest
Leg Press - 4x10,8,6,10 : 120 rest
Lunges - 3x8 : 120 rest
Extensions - 4x10,8,6,10 : 120 rest
Hamstrings : 12 Sets = 30 Minutes
Straight Leg Deads - 4x10,8,6,10 : 120 rest
Seated Hams - 4x10,8,6,10 : 120 rest
Lying Hams - 4x10,8,6,10 : 120 rest
Just a key point...
....make sure that you really focus on the eccentric/concentric portion of all of your lifts/movements (..mind/muscle connection). I would personally extend the reps on movements such as the reverse cable flies, lat pull downs, pec deck/low cables, etc. simply for the aesthetic, muscle building benefits. For movements like those I typically stay in the 10-12 rep range while increasing weight incrementally. Have at it, and let us know how it goes.
Originally Posted by Qwel on "Manhattan Project"
You heard of me.....burgandy and outlines like murder scenes; Germany..took ferns and flat whites for blurring greens.
Last edited by M3Inline6; 10-30-2012 at 09:49 PM.