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goals: to attain the ideal beach body....broad shoulders, big arms, broad chest, narrow waist...you know
Stats: 24yr old...190...approx 14% bodyfat(ouch) extensiive workout knowledge and expierience...excercise science major, working out for 5 years, 3 years intelligently....
Background: Last summer i was in the best shape of my life...about 185 and fairly ripped...could see just enough of the six pack to know that it was there....new job, school, girl problems etc all lead to letting my self go...
But enough of that,,,,its time to kick ass and get back into shape
Workout plan:
Superhero Program
by Christian Thibaudeau
WEEKS 1-4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press
4 x 6-8 reps
B1. Upright rowing
3 x 10-12 reps
B2. Seated incline lateral raise
3 x 10-12 reps
C. Arnold press
3 x 8-10 reps
D. Lateral raise
1 x 100 reps (take pauses if needed)
E. Barbell power shrugs
5 x 5 reps
Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Barbell curl
3 x 6-8 reps
B2. Close-grip decline press
3 x 6-8 reps
C1. Preacher curl
3 x 10-12 reps
C2. Decline dumbbell triceps extension
3 x 10-12 reps
D1. Hammer curl
3 x 12-15 reps
D2. Cable triceps extension
3 x 12-15 reps
Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs
4 x 6-8 reps
B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps
B2. Upright rowing
3 x 10-12 reps
C. Standing calf machine shrugs
3 x 8-10 reps
D. Rear delt machine
1 x 100 reps
E. Military press
5 x 5
Saturday (Chest/Back)
A1. Incline bench press
3 x 6-8 reps
A2. Bent over barbell rowing
3 x 6-8 reps
B1. Flat dumbbell bench press
3 x 10-12 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline bench press
3 x 12-15 reps
C2. Seated rowing
3 x 12-15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between these two:
ABS WORKOUT 1
A1. Kneeling cable crunch
3 x 12-15 reps
A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps
A3. Swiss ball crunch
3 x max
ABS WORKOUT 2
A1. Eagle sit-up
3 x max
A2. Roman chair Russian twist
3 x 12-15 reps
A3. High pulley woodchop
3 x 12-15 reps per side
WEEKS 5-8
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press
4 x 6-8 reps
B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps
B2. Incline cable flies
3 x 10-12 reps
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps
Tuesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Leg press
3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps
C. Leg curl
1 x 100 reps
Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl
4 x 6-8 reps
B1. Reverse preacher curl
3 x 10-12 reps
B2. Hammer curl
3 x 10-12 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
E. High incline dumbbell press
5 x 5
Saturday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps
A2. Fat-man pull-ups
3 x max reps
B1. Weighted chins
3 x 6-8 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline EZ-bar triceps extension
5 x 6-8 reps
C2. Rope triceps extension
5 x 12-15 reps
* NOTE: Abs work is still performed after every workout in an alternate fashion.
WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
B1. Leg press
3 x 10-12 reps
B2. Leg extension
3 x 10-12 reps
C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
Tuesday (Shoulders/Back)
A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
A2. Seated incline dumbbell lateral raise
4 x 12-15 reps
B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm
C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
E. Haney shrugs
3 x 12-15 reps
Thursday (Biceps/Triceps)
A1. Preacher curl
4 x 8-10 reps
A2. Alternate dumbbell curl
4 x 10-12 reps per arm
A3. Reverse barbell curl
4 x 12-15 reps
B1. Close-grip bench press
4 x 8-10 reps
B2. Lying barbell triceps extension
4 x 10-12 reps
B3. Rope triceps extension
4 x 12-15 reps
Saturday (Chest/Shoulders)
A1. Decline dumbbell press
3 x 8-10 reps
A2. Dips
3 x max reps
A3. Cable crossover
3 x 12-15 reps
B1. Seated dumbbell press
4 x 8-10 reps
B2. Standing lateral raise
4 x 10-12 reps
B3. Front dumbbell raise
4 x 12-15 reps
* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.
What do you guys think? pros...cons,,,,tips....trips....bring on the knowledge boys...
Diet: High protien, moderate healthy fat, complex carbs only at breakfast, pre and post workout...havent had a chance to figure out exact numbers yet...but was thinking something cyclical to help trim bodyfat and maximize muscle growth...higher carb and total calories on workout days....low carb and lower calories on off days...
Supplements: have a couple questions here for you pros...but first ill tell you what i def. want to base my stack around....
Exceed by DS pre workout
Replenish by DS post workout
BCAA mega dose through out the day....20 grams?
NO limits by DS
no for some possible additions...this is where you guys can chime right in...
should i add a fat burner or will that be counter productive with the NO?
will a supp like bulk powerfull be beneficial in an effort to trim bodyfat add lean muscle, or the appearance there of?
any thoughts on adding posidion, leviathan, anabolic pump, havoc? what effect would these addional supps add in my efforts to attain the ideal beach body? would they work synnergistly with the afformentioned products or work against them...
Summary: So again...i am trying to attain the most visually pleasing body that i can...weight and bf percentage dont mean as much as appearance to me right now(vain i know)...any thoughs on trianing, diet and supplementation will be greatly appreciated...u guys seem to know everything...
Thanks for the input in advance
Stats: 24yr old...190...approx 14% bodyfat(ouch) extensiive workout knowledge and expierience...excercise science major, working out for 5 years, 3 years intelligently....
Background: Last summer i was in the best shape of my life...about 185 and fairly ripped...could see just enough of the six pack to know that it was there....new job, school, girl problems etc all lead to letting my self go...
But enough of that,,,,its time to kick ass and get back into shape
Workout plan:
Superhero Program
by Christian Thibaudeau
WEEKS 1-4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press
4 x 6-8 reps
B1. Upright rowing
3 x 10-12 reps
B2. Seated incline lateral raise
3 x 10-12 reps
C. Arnold press
3 x 8-10 reps
D. Lateral raise
1 x 100 reps (take pauses if needed)
E. Barbell power shrugs
5 x 5 reps
Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Barbell curl
3 x 6-8 reps
B2. Close-grip decline press
3 x 6-8 reps
C1. Preacher curl
3 x 10-12 reps
C2. Decline dumbbell triceps extension
3 x 10-12 reps
D1. Hammer curl
3 x 12-15 reps
D2. Cable triceps extension
3 x 12-15 reps
Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs
4 x 6-8 reps
B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps
B2. Upright rowing
3 x 10-12 reps
C. Standing calf machine shrugs
3 x 8-10 reps
D. Rear delt machine
1 x 100 reps
E. Military press
5 x 5
Saturday (Chest/Back)
A1. Incline bench press
3 x 6-8 reps
A2. Bent over barbell rowing
3 x 6-8 reps
B1. Flat dumbbell bench press
3 x 10-12 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline bench press
3 x 12-15 reps
C2. Seated rowing
3 x 12-15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between these two:
ABS WORKOUT 1
A1. Kneeling cable crunch
3 x 12-15 reps
A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps
A3. Swiss ball crunch
3 x max
ABS WORKOUT 2
A1. Eagle sit-up
3 x max
A2. Roman chair Russian twist
3 x 12-15 reps
A3. High pulley woodchop
3 x 12-15 reps per side
WEEKS 5-8
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press
4 x 6-8 reps
B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps
B2. Incline cable flies
3 x 10-12 reps
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps
Tuesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Leg press
3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps
C. Leg curl
1 x 100 reps
Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl
4 x 6-8 reps
B1. Reverse preacher curl
3 x 10-12 reps
B2. Hammer curl
3 x 10-12 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
E. High incline dumbbell press
5 x 5
Saturday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps
A2. Fat-man pull-ups
3 x max reps
B1. Weighted chins
3 x 6-8 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline EZ-bar triceps extension
5 x 6-8 reps
C2. Rope triceps extension
5 x 12-15 reps
* NOTE: Abs work is still performed after every workout in an alternate fashion.
WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
B1. Leg press
3 x 10-12 reps
B2. Leg extension
3 x 10-12 reps
C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
Tuesday (Shoulders/Back)
A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
A2. Seated incline dumbbell lateral raise
4 x 12-15 reps
B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm
C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
E. Haney shrugs
3 x 12-15 reps
Thursday (Biceps/Triceps)
A1. Preacher curl
4 x 8-10 reps
A2. Alternate dumbbell curl
4 x 10-12 reps per arm
A3. Reverse barbell curl
4 x 12-15 reps
B1. Close-grip bench press
4 x 8-10 reps
B2. Lying barbell triceps extension
4 x 10-12 reps
B3. Rope triceps extension
4 x 12-15 reps
Saturday (Chest/Shoulders)
A1. Decline dumbbell press
3 x 8-10 reps
A2. Dips
3 x max reps
A3. Cable crossover
3 x 12-15 reps
B1. Seated dumbbell press
4 x 8-10 reps
B2. Standing lateral raise
4 x 10-12 reps
B3. Front dumbbell raise
4 x 12-15 reps
* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.
What do you guys think? pros...cons,,,,tips....trips....bring on the knowledge boys...
Diet: High protien, moderate healthy fat, complex carbs only at breakfast, pre and post workout...havent had a chance to figure out exact numbers yet...but was thinking something cyclical to help trim bodyfat and maximize muscle growth...higher carb and total calories on workout days....low carb and lower calories on off days...
Supplements: have a couple questions here for you pros...but first ill tell you what i def. want to base my stack around....
Exceed by DS pre workout
Replenish by DS post workout
BCAA mega dose through out the day....20 grams?
NO limits by DS
no for some possible additions...this is where you guys can chime right in...
should i add a fat burner or will that be counter productive with the NO?
will a supp like bulk powerfull be beneficial in an effort to trim bodyfat add lean muscle, or the appearance there of?
any thoughts on adding posidion, leviathan, anabolic pump, havoc? what effect would these addional supps add in my efforts to attain the ideal beach body? would they work synnergistly with the afformentioned products or work against them...
Summary: So again...i am trying to attain the most visually pleasing body that i can...weight and bf percentage dont mean as much as appearance to me right now(vain i know)...any thoughs on trianing, diet and supplementation will be greatly appreciated...u guys seem to know everything...
Thanks for the input in advance