Stickler
VIP Member
- Oct 28, 2010
- 284
- 217
Here's the next routine. There's shit on there I need to lookup and I've never done 50 pull-ups in my life let alone what he has me doing.
Looks like some exercises he's lowering reps, some adding longer negatives, removing some negatives, and super sets!
He also added another workout day. I'm assuming this is because I'm going to add "creatine" here as soon as possible.
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Workout #2
Day 1:
Wide grip pull-ups 50 reps
Close grip pull-ups 50 reps
Db pullovers 4 x 20 3 sec negative
Cable crossovers 4 x 12-15
Lower cable pulls 4 x 12 3 sec hold on contraction
Decline Bench press 4 x 12 5 sec negative
Day 2:
Barbell shoulder press 6 x 12 3 sec negative
Side laterals 4 x 12/12 do 12 reps drop weight in half and perform another 12 reps
Reverse pec dec triple drop set 2 rounds 15-15-15
Db upright rows 4 x 12
Db preacher curls 4 x 12
Db incline curls 4 x 12
Day 3:
Close grip bench press 4 x 10
Overhead tricep ext 4 x 15
Leg ext 4 x 20 5 sec neg each rep
Leg press 4 x 12-15
Lying leg curls 4 x 20
Stiff leg deAds 4 x 12
Day 4: off
Day 5:
Rack deadlifts 7 x 8, 6, 5, 3,3,3,3
Standing calf raises 5 x 12-15
Seated calf machine 4 x 15 5 sec hold on Stretch
Hanging leg raises 4 x 20
Seated cambered shrugs 4 x 20 hold contraction 3 sec
Day 6:
Bench press 7 x 8,6,5,3,3,3,3
Incline bench press 4 x 6,6,12,20
Front plate raises 45 lb plate 50 reps
Reverse pushdowns 4 x 12
Underhand seated rows 2 warmups then one triple drop set of 12-12-12
Underhand pulldowns 4 x 12
Day 7: off
Looks like some exercises he's lowering reps, some adding longer negatives, removing some negatives, and super sets!
He also added another workout day. I'm assuming this is because I'm going to add "creatine" here as soon as possible.
--
Workout #2
Day 1:
Wide grip pull-ups 50 reps
Close grip pull-ups 50 reps
Db pullovers 4 x 20 3 sec negative
Cable crossovers 4 x 12-15
Lower cable pulls 4 x 12 3 sec hold on contraction
Decline Bench press 4 x 12 5 sec negative
Day 2:
Barbell shoulder press 6 x 12 3 sec negative
Side laterals 4 x 12/12 do 12 reps drop weight in half and perform another 12 reps
Reverse pec dec triple drop set 2 rounds 15-15-15
Db upright rows 4 x 12
Db preacher curls 4 x 12
Db incline curls 4 x 12
Day 3:
Close grip bench press 4 x 10
Overhead tricep ext 4 x 15
Leg ext 4 x 20 5 sec neg each rep
Leg press 4 x 12-15
Lying leg curls 4 x 20
Stiff leg deAds 4 x 12
Day 4: off
Day 5:
Rack deadlifts 7 x 8, 6, 5, 3,3,3,3
Standing calf raises 5 x 12-15
Seated calf machine 4 x 15 5 sec hold on Stretch
Hanging leg raises 4 x 20
Seated cambered shrugs 4 x 20 hold contraction 3 sec
Day 6:
Bench press 7 x 8,6,5,3,3,3,3
Incline bench press 4 x 6,6,12,20
Front plate raises 45 lb plate 50 reps
Reverse pushdowns 4 x 12
Underhand seated rows 2 warmups then one triple drop set of 12-12-12
Underhand pulldowns 4 x 12
Day 7: off