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Goonstopher
New member
This is boarderline overtraining but I plan on being on 1 gram test 500 deca and winny with a 4200+ calorie bulking diet at 400 grams of protein...
Monday
Chest/Back - heavy max effort day
(Alternating from one set to the next from chest/back. I've noticed increase rest has a huge effect on my strenght but resting long enough would make the workout too long so I came up with this possible solution.)
A1: Incline dumbell: 6-8 reps
A2: Pull ups: 6-8 reps
A Done twice
B1: Weighted Dips:8-10
B2: Bent Over Underhand Rows: 8-10
B Done only once
C1: Fly machine or incline fly: 8-10
C2: Deadlifts: 8-10
Rear delt fly 2 Sets 8-10
Total 4 sets per bodypart + 2 rear delt
Tuesday
Legs (Once a Week Heavy max effort day)
- ATF Squats: 2 set x 8-10, 1 set 15-20
- Leg Extensions: 1 set 10-12
- Stiff Leag dealift: 1 set 8-10
- Good Mournings: 1 set 10-12
- Hamstring curl: 2 set 8-10
Calfs: 3 sets 12-15
Wedensday Max effort heavy day
Shoulder/Bi/Tri/Traps
Rotate First Excorsize:
Dumbell Military + Push Press: 2 set 8-10
Front Military: 2 set 8-10
Arnold Press: 1 set 6-8
Side Raise (machine or dumbell): 2 set 10-12
Percher Curls: 2 set 6-8
Bar or Cable Curl: 1 set 8-10
Hammer Curls: 1 set 8-10
Reverse bench on Smith OR Close grip bench: 2 Set 6-8
Reverse cable extensions or other: 1 set 8-10
Shrugs: 2 set 10-12
Thursday OFF
Friday Chest/Back
Flat Bench: 2 set - 15 reps, stop short 1 rep short
Incline Flys: 2 set... Same as above
(This is Light work)
Pull Ups: 2 sets 6-8
Saturday
Shoulder/Bi/Tri/Traps
Dumbell press: 1 set 12-15
Machine press: 1 set 12-15
Side Raise: 1 set 10-12
Dumbell Curls: 2 sets 10-12
Concentration curls: 1 set 8-10
Skull Crusher: 2 sets 12-15, stop short of failure (light work)
Bent over Dumbell shrugs: 2 set 10-12
Sunday OFF
Monday
Chest/Back - heavy max effort day
(Alternating from one set to the next from chest/back. I've noticed increase rest has a huge effect on my strenght but resting long enough would make the workout too long so I came up with this possible solution.)
A1: Incline dumbell: 6-8 reps
A2: Pull ups: 6-8 reps
A Done twice
B1: Weighted Dips:8-10
B2: Bent Over Underhand Rows: 8-10
B Done only once
C1: Fly machine or incline fly: 8-10
C2: Deadlifts: 8-10
Rear delt fly 2 Sets 8-10
Total 4 sets per bodypart + 2 rear delt
Tuesday
Legs (Once a Week Heavy max effort day)
- ATF Squats: 2 set x 8-10, 1 set 15-20
- Leg Extensions: 1 set 10-12
- Stiff Leag dealift: 1 set 8-10
- Good Mournings: 1 set 10-12
- Hamstring curl: 2 set 8-10
Calfs: 3 sets 12-15
Wedensday Max effort heavy day
Shoulder/Bi/Tri/Traps
Rotate First Excorsize:
Dumbell Military + Push Press: 2 set 8-10
Front Military: 2 set 8-10
Arnold Press: 1 set 6-8
Side Raise (machine or dumbell): 2 set 10-12
Percher Curls: 2 set 6-8
Bar or Cable Curl: 1 set 8-10
Hammer Curls: 1 set 8-10
Reverse bench on Smith OR Close grip bench: 2 Set 6-8
Reverse cable extensions or other: 1 set 8-10
Shrugs: 2 set 10-12
Thursday OFF
Friday Chest/Back
Flat Bench: 2 set - 15 reps, stop short 1 rep short
Incline Flys: 2 set... Same as above
(This is Light work)
Pull Ups: 2 sets 6-8
Saturday
Shoulder/Bi/Tri/Traps
Dumbell press: 1 set 12-15
Machine press: 1 set 12-15
Side Raise: 1 set 10-12
Dumbell Curls: 2 sets 10-12
Concentration curls: 1 set 8-10
Skull Crusher: 2 sets 12-15, stop short of failure (light work)
Bent over Dumbell shrugs: 2 set 10-12
Sunday OFF
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