GetDatFool
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just found this article and i didnt know this so how you do it, feel free to add any tips or advice.
"This routine will force your body to new growth by using low and high reps - first you add weight each set and work down to a heavy weight for 6 reps then finish off with a lighter weight for 20 reps. The idea is to use heavy weights to stimulate size and muscularity while the sets of 20 reps create a huge pump and help build blood vessels. Rest should only be about 60 seconds between sets, just enough to change the weight.
This is an every other day split routine - Workout A first day, rest day two, Workout B the third day, rest on day four, Workout A day five and so on."
Workout A
Legs, Chest and Biceps
Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps
Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps
:bb3:
"This routine will force your body to new growth by using low and high reps - first you add weight each set and work down to a heavy weight for 6 reps then finish off with a lighter weight for 20 reps. The idea is to use heavy weights to stimulate size and muscularity while the sets of 20 reps create a huge pump and help build blood vessels. Rest should only be about 60 seconds between sets, just enough to change the weight.
This is an every other day split routine - Workout A first day, rest day two, Workout B the third day, rest on day four, Workout A day five and so on."
Workout A
Legs, Chest and Biceps
Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps
Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps
:bb3: