NeW StYlE - WuT u ThInK?

[JKurz1]

Week # 1 :

Monday :

Bent Rows : 8 x 8
Rev Pull Down : 3 x 6-8
1 Arm Row : 1 x 6 ( 1 power set )
Pulldown Front : 4 x 10-15


Tuesday :

Incline DB Press : 8 x 8
Flat Press Machine : 8 x 8
Machine Press : 1 Strip Set ( 8 - 8 – 8 )


Wednesday :

Heavy Laterals : 8 x 10
Machine Press : 4 x 8-10


Thursday :

Preacher EZ Curl : 8 x 8
Concentrated curl : 3 x 10
Hammer DB : 3 x 8-10

Lying DB Ext*: 3 x 6-8
1 arm Ext : 3 x 10
Close Grip Bench : 6 x 8


Friday :

Squat : 10 x 10
Leg Curl : 6 x 8

Seated Calves 3 x 15-20
Standing Calves 3 x 10-12


WEEK 2


Monday :

Bent Rows : 12 x 12
Front Pulldown : 5 x 8-10


Tuesday :

Incline Smith : 5 x 5
Incline DB Press : 6 x 10
Pek Dec : 3 x 8-10
SS with :
Machine Press : 3 x 8-10


Wednesday :

Machine Press : 8 x 8
Laterals : 8 x 10
Bent Laterals : 4 x 8-10
Seated Row to neck : 3 x 8-10


Thursday :

Close grip Bench : 5 x 5
Lying DB Ext : 4 x 6-8
Pushdown : 4 x 10-12

Incline Curls DB : 3 x 5 , 2 x 10
Preacher EZ : 4 x 8
Hammer Rope : 3 x 12

Friday :

Squat : 10 x 10
Leg Curl : 6 x 8

Seated Calves 3 x 15-20
Standing Calves 3 x 10-12

Week 3


Monday :

Rev. Bent Rows : 5 x 6-8
Seated Rowing : 4 x 8-10
Rev. Pulldown : 4 x 8-10
Front Pulldown : 4 x 8-10


Tuesday :

Incline Bench : 3 x 3
DB Press : 4 x 6-8
Machine Press : 3 x 8-10
Pek Dec : 3 x 10-12


Wednesday :

DB Press : 10 x 10
Seated Laterals : 3 x 8-10
Up Row : 3 x 8
Rear Delt : 3 x 12

Thursday :

Lying DB Ext : 4 x 6-8
2 Arm DB Ext : 4 x 8
1 Arm Ext : 4 , 6 , 8 , 10 , 15

Alt . DB Curls : 3 x 6-8

Friday :

Squat : 5 x 5
Split Squat : 5 x 6-8
Leg Curl : 5 x 8

Seated Calves 3 x 15-20
Standing Calves 3 x 10-12

WEEK 4


Monday :

Bent Rows : 5 x 5
Seated Rowing : 3 x 8-10
Rev. Pulldown : 3 x 8-10
Front Pulldown : 3 x 15


Tuesday :

Bench Press : 10 x 10
Incline Smith : 4 x 6-8
Flyes : 2 x 12-15 ( slow and Squeeze )


Wednesday :

Smith Front Press : 1 x 3 , 5 x 5
Laterals : 5 x 8
Rear Delt : 4 x 8


Thursday :

Lying DB Ext : 4 x 6-8
Over Head Rope : 3 x 8-10
Push Down : 4 x 10

Preacher EZ : 6 x 6-8
Incl. Alt Curls : 4 , 6 , 8 , 10
Concentrated : 3 x 10-12

Friday :

Leg Press : 3 x 5 , 8 , 12 , 25 , 3 x 50
Leg Curls : 4 x 10

Seated Calves 3 x 15-20
Standing Calves 3 x 10-12

WEEK 5


Monday :

Bent Rows : 8 x 8
Rev. Pulldown : 5 x 8-10
Front Pulldown : 4 x 10-12


Tuesday :

Bench Press : 5 x 5
Incline Smith : 5 x 5
Pec Dek*: 3 x 12


Wednesday :

Db Press : 8 x 8
Laterals Seated : 5 x 10-12


Thursday :

Incl. DB curls : 2 x 4 , 6 , 8 , 10
Preacher Curls : 3 x 6-8

Close Grip Press : 5 x 5
Lying DB Ext : 3 x 6-8
Push Down : 3 x 12


Friday :

Squat : 10 x 10
Split Squat : 5 x 6

Seated Calves 3 x 15-20
Standing Calves 3 x 10-12

WEEK 6


Week 6 needs to be an easy week , to recuperate :

Monday : Chest and Back ( less than 14 Sets TOTAL )

Wednesday : Should , arms ( less than 14 sets TOTAL )

Friday : LEGS ( less than 12 Sets TOTAL )


then Repeat all 5 weeks !

 

[wnt2bBeast]

whats the point of 8x8..its going to be a very sub max weight for your main movement

 

[mekannik]

whats the point of 8x8..its going to be a very sub max weight for your main movement

Variant of the German Volume Technique (10x10)? Much more of a body building routine than anything else.

 

[JKurz1]

goal is strictly bb.............just mass............

 

[wnt2bBeast]

goal is strictly bb.............just mass............

i understand

my vote would be for more of a DC routine (shit works)

 

[JKurz1]

Why? Why not this routine? I think it could work...........no?

 

[wnt2bBeast]

Why? Why not this routine? I think it could work...........no?

cant say try it and see..
give a good 6-8 weeks then decide

 

[ghettostudmuffin]

Try madcow2's 5x5 routine.

I'm on week 4 and it fucking rocks.

Bodyweight is up 6lbs, strength is blowin up and arm's have grown 1/4" and I haven't done any direct arm work and I still got 5 weeks to go where the most growth occurs from the adaptive response and deloading.

 

[TheOak84]

do u take a hit of acid then make a routine?

id rather do 4x8 instead of 8x8 of anything

 

[JKurz1]

do u take a hit of acid then make a routine?

id rather do 4x8 instead of 8x8 of anything

You're an idiot........I didnt develop it and it has been proven to work by many competitors pro and amature.........no reason for you to slam it, just asking what people thought...

Thanks beast for your reply........and to everyone else.......