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bigjoey's training blog

B

bigjoey

Member
Sep 18, 2010
16
1
#1
Hi everybody . what i am going to do is post my current training program and nutrition and then previous workouts and previous nutrition plan i have done. Please adjust these to fit your needs. The workouts are designed by a IFBB pro friend of mine. they aren't for the beginner.

DO 3-4 SETS OF EACH EXERCISE 10-12 REPS UNLESS STATED.
ALL EXERCISES MUST BE DONE AS WRITTEN:

Legs:

Leg extensions 4 sets 10-12 reps warm up good . squeeze each rep
Deep squats 4 sets 10-12 reps ass to calves
2 sets 15 reps
Deep wide leg press (wide stance knees comming way past the body)
4sets 10-12 reps superset with

Deep wide hack squats 3 sets 10-12 reps

Seated leg curls 4 sets 10-12 reps

Lying leg curls 4 sets 10-12 reps


Day 2 no training cardio at night

Day 3 Chest and abs

Flat dumbbell or flat bench press 4sets 10-12 reps

Bar or Incline Smith press 4 sets 10-12 reps

Wide Incline BD flys 4 sets 10-12 reps

Dips add weight if nessary 3 sets 15reps

Lying regualr floor crunches 3sets 25 reps

Reverse crunches 3 sets 25 reps

Day 4 Back and Calves

Shoulder width pull downs to the front 4 sets 10-12 reps

Under hand bent over barbell rows 4 sets 10-12 reps

1 arm dumbbell rows 4 sets 12 reps

seated rows 4 sets 10-12 reps

Stiff leg dumbbell deads 4 sets 10-12 reps

Seated calves 5 sets 15 reps

Standing calves 5 sets 15 reps

Pull your shoulders back before you bend your biceps to hit back better

Day 5 Day off cardio only

Day 6 Shoulders and Abs

Seated smith machine press 4 sets 10-12 reps

Seated dumbbell press 3 sets 10 reps

super set with

seated side lateral raises 3 sets 10 reps increase weight each set

bent over rear delt flys 4 sest 10-12 reps smooth controlled motition

Upright rows 4 sets 10 reps do a slow motition on the way down

Crunches 3 sets 25 reps

Reverse crunches 3 sets 25 reps


Day 7 Arms and Calves

Standing barbell curls 4 sets 10-12 reps

Preacher curls ( on 90 degree angle) 4 sets 10-12 reps

Alternate dumbbell curls 4 sets 10-12 reps

Reverse Curls 3 sets 15 reps

Triceps pull downs with rope 4 sets 10-12 reps

Double arm DB extensions 4 sets 10-12 reps

Skull crushers 4 sets 10-12 reps

Seated calves 5 sets 15-20 reps

Standing calves 5 sets 15-20 reps
 
B

bigjoey

Member
Sep 18, 2010
16
1
#2
Ok here is current nutrition:

meal one: 12 egg whites 1 yolk 1 cup oats

meal two: 10oz. lean beef 1 cup brown rice

meal Three: 10 oz chicken 10 oz red skin pots 1 cup broccoli or green beans

meal four; 10 oz. chicken salad

meal five: 10oz. white fish salad

meal six: 10oz. white fish 1 cup green beans or broccoli 1 oz almonds

meal seven; 12 egg whites 1 cup broccoli


post workout 1 low carb protein drink

supplements:

4000mg l-carantine , 2000mg cla, zma
 
B

bigjoey

Member
Sep 18, 2010
16
1
#3
Some previous Workouts:

Back Thickness

close grip pulleys 4x6-10
reverse grip bb rows smith machine 4x6-8
1 arm db row 3-4 x6-8
reverse grip pulldowns 3-4x8-10
partial deads shoulder width 3-4x 6-8

chest upper

incline cable fly 4x 12-15 same place where you do crossovers on a incline bench. start at 15 degrees then 30,45.45 degrees
declline press 4x 6-8
incline press 4x6-10
finish with cross overs but walk straight out and bting the cables across your upper chest slight bend but not a lot as if your doing a normal cross over 3x 8-12
 
rocco-x

rocco-x

MuscleHead
Sep 16, 2010
398
15
#4
Hi everybody . what i am going to do is post my current training program and nutrition and then previous workouts and previous nutrition plan i have done. Please adjust these to fit your needs. The workouts are designed by a IFBB pro friend of mine. they aren't for the beginner.

DO 3-4 SETS OF EACH EXERCISE 10-12 REPS UNLESS STATED.
ALL EXERCISES MUST BE DONE AS WRITTEN:

Legs:

Leg extensions 4 sets 10-12 reps warm up good . squeeze each rep
Deep squats 4 sets 10-12 reps ass to calves
2 sets 15 reps
Deep wide leg press (wide stance knees comming way past the body)
4sets 10-12 reps superset with

Deep wide hack squats 3 sets 10-12 reps

Seated leg curls 4 sets 10-12 reps

Lying leg curls 4 sets 10-12 reps


Day 2 no training cardio at night

Day 3 Chest and abs

Flat dumbbell or flat bench press 4sets 10-12 reps

Bar or Incline Smith press 4 sets 10-12 reps

Wide Incline BD flys 4 sets 10-12 reps

Dips add weight if nessary 3 sets 15reps

Lying regualr floor crunches 3sets 25 reps

Reverse crunches 3 sets 25 reps

Day 4 Back and Calves

Shoulder width pull downs to the front 4 sets 10-12 reps

Under hand bent over barbell rows 4 sets 10-12 reps

1 arm dumbbell rows 4 sets 12 reps

seated rows 4 sets 10-12 reps

Stiff leg dumbbell deads 4 sets 10-12 reps

Seated calves 5 sets 15 reps

Standing calves 5 sets 15 reps

Pull your shoulders back before you bend your biceps to hit back better

Day 5 Day off cardio only

Day 6 Shoulders and Abs

Seated smith machine press 4 sets 10-12 reps

Seated dumbbell press 3 sets 10 reps

super set with

seated side lateral raises 3 sets 10 reps increase weight each set

bent over rear delt flys 4 sest 10-12 reps smooth controlled motition

Upright rows 4 sets 10 reps do a slow motition on the way down

Crunches 3 sets 25 reps

Reverse crunches 3 sets 25 reps


Day 7 Arms and Calves

Standing barbell curls 4 sets 10-12 reps

Preacher curls ( on 90 degree angle) 4 sets 10-12 reps

Alternate dumbbell curls 4 sets 10-12 reps

Reverse Curls 3 sets 15 reps

Triceps pull downs with rope 4 sets 10-12 reps

Double arm DB extensions 4 sets 10-12 reps

Skull crushers 4 sets 10-12 reps

Seated calves 5 sets 15-20 reps

Standing calves 5 sets 15-20 reps
Joey,on each lift do you increase the wght slightly while keeping the rep range the same or is it one set wght then increase each week by a few pounds or until it gets too easy.also on the squats,the 2 sets of 15-are those your working sets?
 
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