Hardcore routine

[goahead]

We have a former Mr. Holland at our Gym who competed against Arnold in his heydays....

This is what he does for a year.....

For 8 months ony basic compound mostly barbell exercises usually in 8-6 rep range , only 3 times a week of heavy
lifting, on OFF days some abs, cardio or calves

mo PEC / BACK

tu off day: abs 15 minutes, cardio 45 minutes, calves

we BI / FOREARM / DELTS / TRI

th off day: abs 15 minutes, cardio 45 minutes

fr LEGS / LOWER BACK / CALVES

sa Really OFF day

su off day: abs 15 minutes, cardio 45 minutes, a lot of stretching for full body

repeat

All very basic beefing movements.... not too many sets

PEC:
6 sets flat bb bp
6 sets 35" incline bb bp THATS IT!

BACK
4 sets chins
4 sets deadlift
4 sets reverse grip bent row
4 sets t-bar row

BI
4 sets bb curl
4 sets db curl

FOREARM
4 sets hammer curl
4 sets rev bb curl

DELT
4 sets standing push press or clean n jerk
4 sets seated millitary bb press to front

TRI
4 sets weighted dips
4 sets close grip benchpress
4 sets pushdowns


QUADRICEPS
6 sets squats
6 sets leg press

HAMSTRINGS
4 sets stiff legged deadlifts
4 sets leg curls

LOWER BACK
4 sets deadlifts 20 REPS(this is sooo evil, he refers to it as his 'light' deadlift day as opposed to 4 * 8-6 reps, but it is exhausting for the cardio-vascular system (just like squats), thats why he says to do cardio on off days to support your leg workout)

CALVES
6 sets standing donkey raises
6 sets seted calve raises


Most exercises a spotter assist to crank out the last two reps until 6-8 reps

every fourth week the intensity is upped by doing some negative work or drop sets (FOR ONLY ONE WEEK!!!)

After three months he doea a POWER cycle of one month of doing 5 sets 5 reps style, then he goes back to 4 sets 6 - 8 reps (where the hypertrophy is)

After 8 months he is REALLY strong and bulked up (but still good shape as he did enough cardio on off days)
NOW its time to get rewarded for hard work....

For three months he switches to DUMBELLS only exercises doing 10-8 reps i.e. flat db press /flyes / db french press / side laterals with INSANE heavy db's This is where he completes the package so that it looks freaky from all angles.....

After these 3 months he does 3 week of cardio each day before breakfast and cable only exercises with 30 reps sets to bring out cross striations and muscles you normally not spot on anatomy chartz....

then one bad mofo steps on stage..

Next time i will post something about his juice habits

Hope this inspires all Bro's

 

[GenetiKing]

Interesting.

I've never heard of cycling a power routine that long before.