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For Musclechic:
Chest/Back
Heavy Chest
Flat DB bench press
35 x 8 WU, 45 x 6 WU, 55 x 3 WU, 65 x 3 WU,
75 x 10-12, 70 x 10-12, 65 x 10-12
Incline (15-20 degree) flyes
45 x 8-12 x 3 sets
Decline DB presses
55 x 8-10, 50 x 8-10, 45 x 8-10
If we are in a group of 4, the inclines and declines are done in superset fashion.
Light chest day
Flat bench (bar)
45 x 8 WU, 95 x 6 WU, 135 x 8 x 3 sets
Same incline decline routine for 8-10 reps but about 20% less weight
Heavy Back
Pronated grip chins on counter balance machine
-8 weight for 8 reps WU, -4 weight for 3 reps WU, body weight for 8-12 reps, couple asst reps, bodyweight for 8-10 reps, then a couple of drop sets with counterbalance
Seated one-arm rows
50 x 8-12 x sets w/asst reps
Close grip (supine grip) pulldowns
150 x 8-10, 140 x 8-10 drop to 100 x 6 or so, then drop to 70 for another 6 or so reps
Seated upright row (more inner traps than back)
70 x 8-10 x 2 w/asst reps
Wide grip seated row (neutral grip)
100 x 8-10 x 2 w/asst reps
DB pullovers
75 x 8-10 x 2 sets
Romanian Deadlifts
45 x 8 WU, 95 x 6 WU, 135 x 3 WU, 185 x 8-10, 135 x 8-10
Light Back
Same basic routine, no asst reps, no deadlifts (replaced with back extn) and 20- 30 % less weight, same reps
Heavy arms
Dips
Body weight WU x 8
+45 lbs WU x 6
+70 lbs WU x 3
+90 lbs 8-12
+90 lbs 6-8, drop to bodyweight 8-10 then counter balance and 6-8 more reps
Standing Bicep curls (straight bar)
WU with Olympic bar
75 x 8-10, 75 x 6-8 w/asst reps
Tricep pressdowns
2 WU sets
130 x 8-10, 120 x 8-10 then 2 drop sets
Seated incline curls for long-head of bicep
30 x 8-10 x 2 sets w/asst reps
Rope overhead tricep extn.
80 x 8-10 x 2 sets w/asst reps
Hammer curl machine
One drop set 8-10 reps each start at 70 lbs, then 35 lbs, then 25 lbs
Forearms
Wrist curls (flexors and extensors)
Roll ups with 10 lbs weight
Finger tip plate holding until they drop
Couple sets of each
Light arms
3 bi and 3 tri exercises. 8-10 reps each. No dips. No asst reps.
Same forearms.
Chest/Back
Heavy Chest
Flat DB bench press
35 x 8 WU, 45 x 6 WU, 55 x 3 WU, 65 x 3 WU,
75 x 10-12, 70 x 10-12, 65 x 10-12
Incline (15-20 degree) flyes
45 x 8-12 x 3 sets
Decline DB presses
55 x 8-10, 50 x 8-10, 45 x 8-10
If we are in a group of 4, the inclines and declines are done in superset fashion.
Light chest day
Flat bench (bar)
45 x 8 WU, 95 x 6 WU, 135 x 8 x 3 sets
Same incline decline routine for 8-10 reps but about 20% less weight
Heavy Back
Pronated grip chins on counter balance machine
-8 weight for 8 reps WU, -4 weight for 3 reps WU, body weight for 8-12 reps, couple asst reps, bodyweight for 8-10 reps, then a couple of drop sets with counterbalance
Seated one-arm rows
50 x 8-12 x sets w/asst reps
Close grip (supine grip) pulldowns
150 x 8-10, 140 x 8-10 drop to 100 x 6 or so, then drop to 70 for another 6 or so reps
Seated upright row (more inner traps than back)
70 x 8-10 x 2 w/asst reps
Wide grip seated row (neutral grip)
100 x 8-10 x 2 w/asst reps
DB pullovers
75 x 8-10 x 2 sets
Romanian Deadlifts
45 x 8 WU, 95 x 6 WU, 135 x 3 WU, 185 x 8-10, 135 x 8-10
Light Back
Same basic routine, no asst reps, no deadlifts (replaced with back extn) and 20- 30 % less weight, same reps
Heavy arms
Dips
Body weight WU x 8
+45 lbs WU x 6
+70 lbs WU x 3
+90 lbs 8-12
+90 lbs 6-8, drop to bodyweight 8-10 then counter balance and 6-8 more reps
Standing Bicep curls (straight bar)
WU with Olympic bar
75 x 8-10, 75 x 6-8 w/asst reps
Tricep pressdowns
2 WU sets
130 x 8-10, 120 x 8-10 then 2 drop sets
Seated incline curls for long-head of bicep
30 x 8-10 x 2 sets w/asst reps
Rope overhead tricep extn.
80 x 8-10 x 2 sets w/asst reps
Hammer curl machine
One drop set 8-10 reps each start at 70 lbs, then 35 lbs, then 25 lbs
Forearms
Wrist curls (flexors and extensors)
Roll ups with 10 lbs weight
Finger tip plate holding until they drop
Couple sets of each
Light arms
3 bi and 3 tri exercises. 8-10 reps each. No dips. No asst reps.
Same forearms.
