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c3bodybuilding
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Here's the routine I'm starting tomorrow.
My current schedule allows me to only be in the gym 3 times a week, but I never have went more than 3-4 no matter what my schedule has been.
Monday:
Low incline press: 2 work sets
weighted dips: 3 work sets
palms up pulldowns: 2 wk sets
nautilus pullovers: 1wk set
bent over bb row: 1 wk set
deadlifts: 2 wk sets
tuesday: OFF
wednesday: OFF
Thursday:
Squats: 2 wk sets
leg press: 1 wk set
leg ext: 1 wk set
leg curl or glute/hamraise/or straight leg deads (depending how I feel after reg. monday deads): 2 wk sets
leg press calf raise: 4 wk sets
seated calf raise: 3 wk sets
Friday:
Seated milt press: 1 wk set
lat raise: 2 wk sets (the dips and inclines hit the front delt pretty hard, thats why I'm doing only one work set of milt press.)
rev. fly: 1 wk set
Shrugs: 2 wk sets
Barbell curl: 1 wk set
preacher curl: 1 wk set
closegrip press: 1 wk set
overhead db press: 1 wk set
wrist curl: 1 wk set
Saturday: Off
Sunday: off or repeat cycle again.
I will be starting a cycle of 400 tp a week, and 300 of fina a week for 6 weeks.
As always, the focus will be on adding weight to the bar each week, and eating 450-500 grams of protein daily, lots of quality carbs, good fats, 5k-8k cals. daily(slowly working my way up to 7 or 8k) and the buffet at least 2-3 times a week. I threw in some exercises I normal don't do a lot of (rev. flys, lat raise), to bring up some minor weak points. My goal is to go from 260 to 280 or so.
Other supplements include milk thistle, r-ala, p7, multi, vit. c, lots of cranberry extract and cran. juice, 2 gallons of water daily, b-12, saw palmetto, etc, etc.
I know the current trend is to hit each part 2 or even three times a week, but my body simply cannot handle that. Even when on, I get sick easily if I follow such a schedule, even if low volume like DC or HST. I upped my sets a little, but while off I drop everything down to one work set each, and get rid of all the non-compound moves. These are excersises that are tried and true for *me*, and a schedule that has gotten me from 144 to 250 over a course of 3 years or so.
My current schedule allows me to only be in the gym 3 times a week, but I never have went more than 3-4 no matter what my schedule has been.
Monday:
Low incline press: 2 work sets
weighted dips: 3 work sets
palms up pulldowns: 2 wk sets
nautilus pullovers: 1wk set
bent over bb row: 1 wk set
deadlifts: 2 wk sets
tuesday: OFF
wednesday: OFF
Thursday:
Squats: 2 wk sets
leg press: 1 wk set
leg ext: 1 wk set
leg curl or glute/hamraise/or straight leg deads (depending how I feel after reg. monday deads): 2 wk sets
leg press calf raise: 4 wk sets
seated calf raise: 3 wk sets
Friday:
Seated milt press: 1 wk set
lat raise: 2 wk sets (the dips and inclines hit the front delt pretty hard, thats why I'm doing only one work set of milt press.)
rev. fly: 1 wk set
Shrugs: 2 wk sets
Barbell curl: 1 wk set
preacher curl: 1 wk set
closegrip press: 1 wk set
overhead db press: 1 wk set
wrist curl: 1 wk set
Saturday: Off
Sunday: off or repeat cycle again.
I will be starting a cycle of 400 tp a week, and 300 of fina a week for 6 weeks.
As always, the focus will be on adding weight to the bar each week, and eating 450-500 grams of protein daily, lots of quality carbs, good fats, 5k-8k cals. daily(slowly working my way up to 7 or 8k) and the buffet at least 2-3 times a week. I threw in some exercises I normal don't do a lot of (rev. flys, lat raise), to bring up some minor weak points. My goal is to go from 260 to 280 or so.
Other supplements include milk thistle, r-ala, p7, multi, vit. c, lots of cranberry extract and cran. juice, 2 gallons of water daily, b-12, saw palmetto, etc, etc.
I know the current trend is to hit each part 2 or even three times a week, but my body simply cannot handle that. Even when on, I get sick easily if I follow such a schedule, even if low volume like DC or HST. I upped my sets a little, but while off I drop everything down to one work set each, and get rid of all the non-compound moves. These are excersises that are tried and true for *me*, and a schedule that has gotten me from 144 to 250 over a course of 3 years or so.
