B
bigjoey
Member
- Sep 18, 2010
- 16
- 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
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