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Day 1-Mon
Back- (Pull Ups) 2 light to medium warm up sets and 1 all out heavy set of 90% max I usually get about 5-6 reps off/then RP 10 deep breaths, 2-3 reps/ RP 10 more deep breaths/ 1-2 reps with a 10 second negative at the end.
Chest- (Incline Barbell Press) "same"
Shoulders- (Machine Mila Press) only 1 warmup set but the same, smaller muscle part.
Tris- (Weigthed Dips) "same as shoulders"
Day 2-Wed
Squats- same principle, weight and reps as day 1.
Cleans- 2 straight sets of a medium weight for 8-12 reps
Deads- same principle, weights and reps of day 1.
Day 3-Fri
Biceps- (EZ barbell curls) same principle, weight and reps as day 1.
Calves- (Donkey Calf Raises) 2 straight sets of 20 reps with a 5 second negative on each rep. I have great calves so this works fine for me.
Traps- (Barbell Shrugs) 2 staight sets of 15 -20 reps.I also have great traps dont need to train them too hard.
Forearms- (Barbell Wrist Curls) 2 straight sets of 15- 20 reps. Once again my forearms are huge dont need much to train them ither.
Remeber everyones recovery is going to be different. Some people will not be able to do this routine Mon/Wed/Fri.
I have remarkable recovery genes(Thank you Mom and Dad) so I can handle the Mon/Wed/Fri thing.
I found that rest pause, forced reps and negatives work best for breaking down muscle tissue and making you grow and get stronger quicker. Also after your done your days workout do extreme stretching on the bodyparts you just worked for holds of 30-60 seconds. I found it made a big difference in recovery and making you harder and thicker.
Find 2 different exercises per body part (only compound ones!) and cycle them every new week that comes around until you cannot possibly move up anymore in weight then drop those exercises and find 2 new ones its like a shock to your body that starts growth all over again.
I use Progressive training so every time you come around to that exercise, (evey new week) you have to put more weight on no matter what. You do not drop back down to the wieght you use to use. Your body is now use to this weight and you will not grow or get any stronger. Even if you can only put 2.5 more lbs on you will not notice it is any heavier but your body will know.
Yes Wed is a tough day on your body most people will not recovery from this for a good 24-48 hours. Also my exercises dont change a whole lot either. I might incorporate front squats, clean and jerks, snatches ect.
Glad I could share one of my workout routines with you!
Back- (Pull Ups) 2 light to medium warm up sets and 1 all out heavy set of 90% max I usually get about 5-6 reps off/then RP 10 deep breaths, 2-3 reps/ RP 10 more deep breaths/ 1-2 reps with a 10 second negative at the end.
Chest- (Incline Barbell Press) "same"
Shoulders- (Machine Mila Press) only 1 warmup set but the same, smaller muscle part.
Tris- (Weigthed Dips) "same as shoulders"
Day 2-Wed
Squats- same principle, weight and reps as day 1.
Cleans- 2 straight sets of a medium weight for 8-12 reps
Deads- same principle, weights and reps of day 1.
Day 3-Fri
Biceps- (EZ barbell curls) same principle, weight and reps as day 1.
Calves- (Donkey Calf Raises) 2 straight sets of 20 reps with a 5 second negative on each rep. I have great calves so this works fine for me.
Traps- (Barbell Shrugs) 2 staight sets of 15 -20 reps.I also have great traps dont need to train them too hard.
Forearms- (Barbell Wrist Curls) 2 straight sets of 15- 20 reps. Once again my forearms are huge dont need much to train them ither.
Remeber everyones recovery is going to be different. Some people will not be able to do this routine Mon/Wed/Fri.
I have remarkable recovery genes(Thank you Mom and Dad) so I can handle the Mon/Wed/Fri thing.
I found that rest pause, forced reps and negatives work best for breaking down muscle tissue and making you grow and get stronger quicker. Also after your done your days workout do extreme stretching on the bodyparts you just worked for holds of 30-60 seconds. I found it made a big difference in recovery and making you harder and thicker.
Find 2 different exercises per body part (only compound ones!) and cycle them every new week that comes around until you cannot possibly move up anymore in weight then drop those exercises and find 2 new ones its like a shock to your body that starts growth all over again.
I use Progressive training so every time you come around to that exercise, (evey new week) you have to put more weight on no matter what. You do not drop back down to the wieght you use to use. Your body is now use to this weight and you will not grow or get any stronger. Even if you can only put 2.5 more lbs on you will not notice it is any heavier but your body will know.
Yes Wed is a tough day on your body most people will not recovery from this for a good 24-48 hours. Also my exercises dont change a whole lot either. I might incorporate front squats, clean and jerks, snatches ect.
Glad I could share one of my workout routines with you!
