Can someone give me a kickass program

[HighIntensity]

After some good words from Frac I have seen the light...This arnold program is to much...to many deads ext.

But I loved some aspects of it...the pull ups ext.

I could go back to my old programs but I have worn them out...

Anyone have a good program

 

[J-DAM]

 

[Austin316]

You were following Arnies programs???? Can you say over train city!! Try out Max OT

 

[HappyScrappy]

I started doing what havoc put here awhile back, and it helped a ton.
the basic thing was one week do a certain thing, the next do a different thing, then the next back to the other routine, etc etc.

 

[HighIntensity]

max ot is not free

 

[HighIntensity]

happy could I still find that post

 

[HappyScrappy]

I don't know - or ask him to repost when he gets back.

I could post what I do - but it is all at work. I do a diff body part every day, 5 days, then rest weekend.

 

[HighIntensity]

happy

thats what i was doing before

self made program

Mon-chest
Tues-Bi's
Wed-tris
thur-back
fri-legs n shoulders

 

[Austin316]

max ot is not free

it was at first, i got the whole 12 week program. It did wonders for me 2 years ago

 

[HappyScrappy]

happy

thats what i was doing before

self made program

Mon-chest
Tues-Bi's
Wed-tris
thur-back
fri-legs n shoulders

I do some varient of that, and then whatever exercises I do one week - I do totally different ones the next week, then back to the others.

it helps you last much longer without burning out.

remind me on monday and I'll email you the workout

 

[HighIntensity]

you wouldn't still have it...theres karma for an answer of yes

 

[MrMuscle]

Day 1:
Quads and hams.
Leg ext: 2 warm up sets + 3 working sets
Front squat w/bb: 1 warm up set + 3 working sets
Single leg ext: 3 working sets
Seated Leg Curls: 1 warm up set + 4 working sets
SLDL: 4 working sets

Day 2:
Chest and triceps.
Flat DB press: 2 warm up sets + 3 working sets
Decline DB press: 3 working sets
Incline DB press: 3 working sets
Cable crossovers: 3 working sets
Dibs: 3 working sets
Triceps pullovers: 3 working sets
Pressdowns: 3 sets

Day 3:
Rest

Day 4:
Back and biceps.
Hyperextensions: 3 warm up sets
Chins: 3 working sets
pulldowns with an outside grip: 3 working sets
Barbell rows: 1 warm up set + 3 working sets
DB rows: 3 working sets
EZ bar curls: 1 warm up set + 3 working sets
Inclne DB cursl: 3 working sets
hammer curls: 3 working sets

Day 5:
Shoulders, calves and abs.
DB shoulder press: 2 warm up sets + 3 working sets
DB laterals: 3 working sets
Single straight arm laterals: 3 working sets
Bent over laterals: 3 working sets
DB shrugs: 3 working sets
Seated calf raise: 1 warm up set + 3 working sets
Standing calf raise: 3 working sets
Leg raises: 2 working set
Side crunch: 1 working set
Twist crunch: 1 working set
Crunch: 2 working sets

 

[Austin316]

you wouldn't still have it...theres karma for an answer of yes

yeah, shoot me an email or something and Ill give em to ya