10-30-2012, 08:48 PM
F82 ///M4 coming soon!
Join Date: Dec 1969
Location: In the cockpit of an M4!
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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.
Last edited by M3Inline6; 10-30-2012 at 08:49 PM.