Vanilla Goril
New member
- Awards
- 0
Ok guys, i wanted to post up my program and see what people thought of if. i am TOTALLY open to suggestions and critics are always welcome in my threads.
Let me know what i can do to improve this. **EDIT** adding in some of the weights for the basic movements.
Zack - Looking to take the LG trifecta stack w/ Sub Sterone Stack.
31 years old
204.5 lbs
16-18% BF
Goals - Body Re-comp. Want muscle growth while shedding some body fat. Looking for functional strength. Chest seems to be a weak point of mine.
4 Day Split. Split is done like this Mon, Tues, Rest Wed, Thurs, Friday, Rest Saturday, Sun, Monday, Rest Tuesday, Wed, Thurs, Rest Friday...ect...2 days on, 1 days rest. I get plenty of sleep but i'm always looking to improve diet or other issues.
1. Back
--Deadlifts (3 sets) (225x10)
--DB Rows (3 sets) (70x10)
--T-bar (3 sets)
--Pull-up's (till failure)
--Wide grip pull down / Cable row (Superset) (3 sets)
--Reverse crunch w/ plate (3 sets)
2. Shoulders + Tri's (all 3 sets)
--BB Shrug / Standing upright row (superset) (245x12 w/ 70x10)
--DB Shoulder Press (60x10)
--Seated reverse Fly
--DB Lat raise
--Nosebreaker / close grip press (Superset) (60x10)
--Ropes w/ Cable Curl (Superset) (160x10 120x10)
--DB behind head tri raise (65x10)
3. Chest + Bi's
--BB Bench press (190x10)
--Incline DB press (65 x 10)
--Incline DB Flys (35x10)
--Cable X-overs
--Incline DB curl
--Preacher curl / Wrist curl (superset) (87.5x10 70x20) (done on Hammer Strength Machine)
--Standing Hammer curls (35x10)
--Straight bar curls w/ negitives (Till Failure)
--Dips till failure
4. Legs (Still slow from him injury)
--Deep Squats (185x10)
--45 Deg. Leg Press (245x10)
--Leg extensions
--Seated Calf Raise
--Hamstring extension
--Standing Calf Raise
Cardio is done every other day as well as an Ab workout. Cardio is done at different time of day than workout. It is not done right after i work out.
I am currently taking Creatine Mono (10g's a day), Jacked - 3 scoops before workout as well as Protein Shakes 3 times a day along w/ fish oil. Diet will get to where it needs to be.
Let me have it boys/gals
Let me know what i can do to improve this. **EDIT** adding in some of the weights for the basic movements.
Zack - Looking to take the LG trifecta stack w/ Sub Sterone Stack.
31 years old
204.5 lbs
16-18% BF
Goals - Body Re-comp. Want muscle growth while shedding some body fat. Looking for functional strength. Chest seems to be a weak point of mine.
4 Day Split. Split is done like this Mon, Tues, Rest Wed, Thurs, Friday, Rest Saturday, Sun, Monday, Rest Tuesday, Wed, Thurs, Rest Friday...ect...2 days on, 1 days rest. I get plenty of sleep but i'm always looking to improve diet or other issues.
1. Back
--Deadlifts (3 sets) (225x10)
--DB Rows (3 sets) (70x10)
--T-bar (3 sets)
--Pull-up's (till failure)
--Wide grip pull down / Cable row (Superset) (3 sets)
--Reverse crunch w/ plate (3 sets)
2. Shoulders + Tri's (all 3 sets)
--BB Shrug / Standing upright row (superset) (245x12 w/ 70x10)
--DB Shoulder Press (60x10)
--Seated reverse Fly
--DB Lat raise
--Nosebreaker / close grip press (Superset) (60x10)
--Ropes w/ Cable Curl (Superset) (160x10 120x10)
--DB behind head tri raise (65x10)
3. Chest + Bi's
--BB Bench press (190x10)
--Incline DB press (65 x 10)
--Incline DB Flys (35x10)
--Cable X-overs
--Incline DB curl
--Preacher curl / Wrist curl (superset) (87.5x10 70x20) (done on Hammer Strength Machine)
--Standing Hammer curls (35x10)
--Straight bar curls w/ negitives (Till Failure)
--Dips till failure
4. Legs (Still slow from him injury)
--Deep Squats (185x10)
--45 Deg. Leg Press (245x10)
--Leg extensions
--Seated Calf Raise
--Hamstring extension
--Standing Calf Raise
Cardio is done every other day as well as an Ab workout. Cardio is done at different time of day than workout. It is not done right after i work out.
I am currently taking Creatine Mono (10g's a day), Jacked - 3 scoops before workout as well as Protein Shakes 3 times a day along w/ fish oil. Diet will get to where it needs to be.
Let me have it boys/gals