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My buddie, Josh made this routine for me..i was wondering if it was a good routine for bulking up? Also Is it true that you should be at the gym no longer than roughly an one hour?
Josh Perl
Pre Exaustion Work Out for Big Strength Gains, Size, Shape, Cuts and Everything You’ll Want Ni***.
Note: This workout was not designed by me; it was created by a certified Personal Trainer who is 180lbs at 7% body fat. He knows his stuff and many professional athletes train with him for effective results. Credit goes to Wagner, the man behind the work out.
Day 1: Chest, Back and Abs. ß The written order must always be followed.
Chest:
A set goes as follows: Pick up some light weights: 8 – 15lbs and do a set of Inclined chest flys 20 reps. You should do them well and in the following manner, each rep should be brought down very slowly… To stretch the chest fibers and pre – exhaust the muscle. It’s light so it’s not hard to lift, make sure it takes around 3 – 5 seconds to go down per repetition. After you’ve down 20 chest flys. You go IMMEDIATELY (without rest) and do a set of incline bench press 8 reps. Use a heavy weight that you can get for 8 and use it. That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Back:
A set goes like this: Pick up a light dumbbell 15 – 25lbs and do 20 dumbbell pullovers. These reps should be done the same way as you did the chest flys. They’re to pre-exhaust your Lats (back muscle). Bring the weight up easily and bring it down slowly on each repetition ( 3 – 5 seconds). If you’ve never done this exercise before have a trainer show you how to do it before starting the routine. I’m gonna include a little video so you know which exercise I’m talking about. REMEMBER this is not a tricep exercise it’s for your back. http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html
After you’ve done 20 reps of pullovers you go IMMEDIATELY (without rest) and do Lat pull down machine. for 8 reps. That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Abs: decline situps 15 reps , supersetted with a set of hanging leg raises 10 reps.
Repeat 4 times. *Supersets mean no rest between the two.
Day 2: Rest day No lifting on this day, play ball or go jog instead.
Day 3: Shoulders, Triceps, Biceps ß The written order must always be followed.
Shoulders: Make sure your bench is set up like this ------> _|
This is a beastly routine: Grab some light weights ( 5 – 10lbs) and do a set of 15 lateral raises seated down. http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
This is what the exercise looks like and do it seated. Each rep you should bring the weights down slowly ( 3- 5 seconds) to really stimulate the fibers in your shoulder.
As soon as you finish the 15 lateral raises, pick up some heavy dumbbells 25+ pounds and without rest do 8 shoulder presses. The form is different then your standard shoulder press, this time bring the weights down to your chest and end the movement behind your head. Basically bring it down in the front and end in the back. I hope you understood that.
THEN when u finish the shoulder press right away (NO REST (SUPERSET)) pick up some heavy ass weights 50+ pounds and do a set of 10 shrugs.
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html
That’s 1 Set
Repeat that for 4 sets. Very intense.
Triceps: 3 sets of dips.
If you don’t know what a dip is this should give u an idea: http://www.exrx.net/WeightExercises/Triceps/ASTriDip.html
For the dips do 3 sets of 8. If it’s too hard do as many as you can on each set. If it’s too easy do like I do: 1 set of 12 , 2nd set with a 25 hanging from me on the weight belt and 3rd set with 45 hanging from me on the weight belt.
Tricep Dropset:
After the DIPS, go to the tricep pushdown machine to do this exercise http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
Don’t go all the way up like this guy but now u know what exercise I’m talking about.
Go to a light weight say 50 pounds, do 8 reps, put it to 60 do 8 reps, put it to 70 do 8 reps etc. until u cant do anymore. That’s 1 set. Take a long rest… 2 minutes..
Do 8 of the weight u stopped at, go down 10 pounds do 8 more, keep going down until you can’t do anymore.
Biceps: Go to the preacher curl bar and put a low weight 5 pounds on each side or something. Do 15 reps bring the weight down very slowly ( 3 – 5 seconds) the immediately after pick up a barbell and do a set of 8 bicep curls. Repeat for 3 sets.
Day 4: Hamstrings, Abs ß The written order must always be followed.
Hamstrings: 4 sets of deadlifts 8 reps HEAVY supersetted with heavy leg press (12 reps) 400+ pounds.
Abs: Abs: decline situps 15 reps , supersetted with a set of hanging leg raises 10 reps.
Repeat 4 times. *Supersets mean no rest between the two.
Day 5: Chest, Back. ß The written order must always be followed.
Chest:
A set goes as follows: Pick up some light weights: 8 – 15lbs and do a set of flat bench chest flys 20 reps. You should do them well and in the following manner, each rep should be brought down very slowly… To stretch the chest fibers and pre – exhaust the muscle. It’s light so it’s not hard to lift, make sure it takes around 3 – 5 seconds to go down per repetition. After you’ve down 20 chest flys. You go IMMEDIATELY (without rest) and do a set of FLAT bench press 8 reps. Use a heavy weight that you can get for 8 and use it. That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Back:
A set goes like this: Pick up a light dumbbell 15 – 25lbs and do 20 dumbbell pullovers. These reps should be done the same way as you did the chest flys. They’re to pre-exhaust your Lats (back muscle). Bring the weight up easily and bring it down slowly on each repetition ( 3 – 5 seconds). If you’ve never done this exercise before have a trainer show you how to do it before starting the routine. I’m gonna include a little video so you know which exercise I’m talking about. REMEMBER this is not a tricep exercise it’s for your back. http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html
After you’ve done 20 reps of pullovers you go IMMEDIATELY (without rest) and do back Rows. for 8 reps.
http://www.exrx.net/WeightExercises/BackGeneral/LVBentOverRow.html
That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Day 6: Quads, Calves and Abs.. ß The written order must always be followed.
Quads: leg extensions 20 reps, 3 – 5 seconds on the way down supersetted with heavy squats 8 reps do 4 setshttp://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
Calves: 3 sets heavy seated calf raise and 3 sets heavy standing calf raise
Abs: whatever you want.
Day 7: Rest day
Notes:
This work out is demanding so make sure to be eating at least 5 times a day with plenty of protein to repair your muscles. Take your protein shake 2 x a day at least.
Get good rest before a workout.
IMPORTANT: YOU SHOULD NOT BE IN THE GYM FOR MORE THEN AN HOUR AND 15 MINUTES PER WORKOUT ***
thanks for your time for looking over this hope to hear some feed back ttyl
Josh Perl
Pre Exaustion Work Out for Big Strength Gains, Size, Shape, Cuts and Everything You’ll Want Ni***.
Note: This workout was not designed by me; it was created by a certified Personal Trainer who is 180lbs at 7% body fat. He knows his stuff and many professional athletes train with him for effective results. Credit goes to Wagner, the man behind the work out.
Day 1: Chest, Back and Abs. ß The written order must always be followed.
Chest:
A set goes as follows: Pick up some light weights: 8 – 15lbs and do a set of Inclined chest flys 20 reps. You should do them well and in the following manner, each rep should be brought down very slowly… To stretch the chest fibers and pre – exhaust the muscle. It’s light so it’s not hard to lift, make sure it takes around 3 – 5 seconds to go down per repetition. After you’ve down 20 chest flys. You go IMMEDIATELY (without rest) and do a set of incline bench press 8 reps. Use a heavy weight that you can get for 8 and use it. That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Back:
A set goes like this: Pick up a light dumbbell 15 – 25lbs and do 20 dumbbell pullovers. These reps should be done the same way as you did the chest flys. They’re to pre-exhaust your Lats (back muscle). Bring the weight up easily and bring it down slowly on each repetition ( 3 – 5 seconds). If you’ve never done this exercise before have a trainer show you how to do it before starting the routine. I’m gonna include a little video so you know which exercise I’m talking about. REMEMBER this is not a tricep exercise it’s for your back. http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html
After you’ve done 20 reps of pullovers you go IMMEDIATELY (without rest) and do Lat pull down machine. for 8 reps. That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Abs: decline situps 15 reps , supersetted with a set of hanging leg raises 10 reps.
Repeat 4 times. *Supersets mean no rest between the two.
Day 2: Rest day No lifting on this day, play ball or go jog instead.
Day 3: Shoulders, Triceps, Biceps ß The written order must always be followed.
Shoulders: Make sure your bench is set up like this ------> _|
This is a beastly routine: Grab some light weights ( 5 – 10lbs) and do a set of 15 lateral raises seated down. http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
This is what the exercise looks like and do it seated. Each rep you should bring the weights down slowly ( 3- 5 seconds) to really stimulate the fibers in your shoulder.
As soon as you finish the 15 lateral raises, pick up some heavy dumbbells 25+ pounds and without rest do 8 shoulder presses. The form is different then your standard shoulder press, this time bring the weights down to your chest and end the movement behind your head. Basically bring it down in the front and end in the back. I hope you understood that.
THEN when u finish the shoulder press right away (NO REST (SUPERSET)) pick up some heavy ass weights 50+ pounds and do a set of 10 shrugs.
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html
That’s 1 Set
Repeat that for 4 sets. Very intense.
Triceps: 3 sets of dips.
If you don’t know what a dip is this should give u an idea: http://www.exrx.net/WeightExercises/Triceps/ASTriDip.html
For the dips do 3 sets of 8. If it’s too hard do as many as you can on each set. If it’s too easy do like I do: 1 set of 12 , 2nd set with a 25 hanging from me on the weight belt and 3rd set with 45 hanging from me on the weight belt.
Tricep Dropset:
After the DIPS, go to the tricep pushdown machine to do this exercise http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
Don’t go all the way up like this guy but now u know what exercise I’m talking about.
Go to a light weight say 50 pounds, do 8 reps, put it to 60 do 8 reps, put it to 70 do 8 reps etc. until u cant do anymore. That’s 1 set. Take a long rest… 2 minutes..
Do 8 of the weight u stopped at, go down 10 pounds do 8 more, keep going down until you can’t do anymore.
Biceps: Go to the preacher curl bar and put a low weight 5 pounds on each side or something. Do 15 reps bring the weight down very slowly ( 3 – 5 seconds) the immediately after pick up a barbell and do a set of 8 bicep curls. Repeat for 3 sets.
Day 4: Hamstrings, Abs ß The written order must always be followed.
Hamstrings: 4 sets of deadlifts 8 reps HEAVY supersetted with heavy leg press (12 reps) 400+ pounds.
Abs: Abs: decline situps 15 reps , supersetted with a set of hanging leg raises 10 reps.
Repeat 4 times. *Supersets mean no rest between the two.
Day 5: Chest, Back. ß The written order must always be followed.
Chest:
A set goes as follows: Pick up some light weights: 8 – 15lbs and do a set of flat bench chest flys 20 reps. You should do them well and in the following manner, each rep should be brought down very slowly… To stretch the chest fibers and pre – exhaust the muscle. It’s light so it’s not hard to lift, make sure it takes around 3 – 5 seconds to go down per repetition. After you’ve down 20 chest flys. You go IMMEDIATELY (without rest) and do a set of FLAT bench press 8 reps. Use a heavy weight that you can get for 8 and use it. That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Back:
A set goes like this: Pick up a light dumbbell 15 – 25lbs and do 20 dumbbell pullovers. These reps should be done the same way as you did the chest flys. They’re to pre-exhaust your Lats (back muscle). Bring the weight up easily and bring it down slowly on each repetition ( 3 – 5 seconds). If you’ve never done this exercise before have a trainer show you how to do it before starting the routine. I’m gonna include a little video so you know which exercise I’m talking about. REMEMBER this is not a tricep exercise it’s for your back. http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html
After you’ve done 20 reps of pullovers you go IMMEDIATELY (without rest) and do back Rows. for 8 reps.
http://www.exrx.net/WeightExercises/BackGeneral/LVBentOverRow.html
That’s 1 set. Take a break, 45 seconds to a minute and repeat everything for 4 sets. If you need a spot on the last set that’s fine, but you should be able to get 8 reps each time or decrease the weight.
Day 6: Quads, Calves and Abs.. ß The written order must always be followed.
Quads: leg extensions 20 reps, 3 – 5 seconds on the way down supersetted with heavy squats 8 reps do 4 setshttp://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
Calves: 3 sets heavy seated calf raise and 3 sets heavy standing calf raise
Abs: whatever you want.
Day 7: Rest day
Notes:
This work out is demanding so make sure to be eating at least 5 times a day with plenty of protein to repair your muscles. Take your protein shake 2 x a day at least.
Get good rest before a workout.
IMPORTANT: YOU SHOULD NOT BE IN THE GYM FOR MORE THEN AN HOUR AND 15 MINUTES PER WORKOUT ***
thanks for your time for looking over this hope to hear some feed back ttyl
