tanto
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I made this routine based partially on a some russian powerlifting/building routines outlined beyond body building by Pavel. It's very basic and I and my two partners have been making great gains off of it for the last 12wks or so. I've put back on 17lbs, my newbie partner has put on 13-15lbs and the other partner is on a cutting phase right has been able to cut while gaining strength, and all of this is with out any anabolics. Please take a look and lemme know what you think. It is based on a combination of powerlifting and bodybuilding principals. I know it's high volume, but since I and my two workout buddies are in Iraq then we have plenty of time to eat, sleep, train, and grow and we cut the volume to about 60% every 4th week and max out on bench, squats, and deadlifts. We are making great gains and I don't feel that we are overtraining.
I fluctuate the weight around 80% of 1rep max, EX, flat bench 190lb is middle weight so first set (after warmup) is 190, second 200, third 185, fourth 205, ect... I don't train to failure and if I'm nearing failure I adjust the weight down so I can continue with good form at 5reps per set.
Monday: (chest)
>Flat bench 65-85% 1rep max @ 8 sets of 5 reps
>Incline or decline (we alternate since my shoulders can't handle it every week) 65%-85% 5x5
>Flat DB press 3x5-7
>DB flys 3x8-10
Tuesday Bis)
>Straight bar curls 7x7
>Incline DB curls 5x7-10
>Concentration curls 3x7-10 Super Setted with standing hammer curls 3x7-10
Wednesday Legs)
>Squats 7x5 (65-85% 1rep max)
>Flat bench leg lifts 4-5x25
Thursday Tris)
>Weighted dips 7x5-10
>Skull crushers (EZ bar) 5x7-10 super setted w/ overhead DB tri ext 5x7-10
>Laying one arm DB check breakers (not sure what this is called...) 3x7-10
Friday back)
>Straight bar deadlifts, 7-8x5 (65-85% 1rep max) w/shrug at the top of the rep
>Wide grip pullups 7-8x5
>Chin-ups 5x5
Saturday shoulders, upper back)
>Clean and press 7-8x5 (65-85% 1rep max)
>Arnold press 5x5-7 super setted w/ one arm rows at 5x7-10
>Rev flys 3x10
Sunday (off)
Basic summary:
Mon-chest
Tues-Bis
Wed-legs
Thru-Tris
Fri-back
Sat-shoulders
Sun-off
I've been modifying this routine as nessary allittle but the basic lifts are always the same.