brownstown89
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ok i kid i kid u probably have. but im starting this routine. i kinda of modified my earlier power and pump workout.
Monday chest/tris
Power
Bench Press 5-7 sets of 1 on (3 rep max)
Reverse Bench Press 5-7 sets of 1 (on 3 rep max)
Incline Press 5 x 3
DB Bench 3 x 3
Pump
Chest Press
4 x 8-12
Incline DB Bench
4 x 8-12
Ez Bar Pulldowns for Tris
4 x 15
Dips burnout with bodyweight
Wednesday- Legs
Power
Squat 5-7 sets of 1 (3 rep max)
Good Mornings 3 x 5 or 5 x 3
Leg Press 3 x 5 or 5 x 3
Pump
Front Squat
3 x 8
Leg Curls
4 x 12
Leg extentions
4 x 12
Calf Raises
8 x 25 (fing calves wont grow!!!)
Friday
Deadlift (routines on the home computer russian peaking cycle)
usally like 4-6 sets of 3-6 reps
Tbar Rows
3 x 5
Shoulder Press
5-7 sets 1-3 reps
Front Dumbell Swings to lockout above head.
3 x 3
Pump
V bar Pulls
4 x 12
Wide Grip Lat Pulldowns
4 x 12
Shoulder Press
3 x 6-8
Upright rows
4 x 10
ok so couple things This routine is mainly for bench squat and deadlift strength purposes not for bodybuilding anything like that. I still wanna keep most of my definition so the diets in check bout 3000 calories and 200 grams of protien enough carbs lol.. and the pump part of these workouts i use really light weights... I do cardio tues and thursday along with abs.. I need help with legs though maybe somone can help me switch that routine so i can add a bit more mass to my legs?
anyways leave ur thoughts and suggestions to tweak it or etc. Please dont try to coinvice me to do like 4 x 15 bodybuilding style routine cuz thats not what i want.. although ppl on this board are pretty cool and dont try to do that **** like other boards haha.
Monday chest/tris
Power
Bench Press 5-7 sets of 1 on (3 rep max)
Reverse Bench Press 5-7 sets of 1 (on 3 rep max)
Incline Press 5 x 3
DB Bench 3 x 3
Pump
Chest Press
4 x 8-12
Incline DB Bench
4 x 8-12
Ez Bar Pulldowns for Tris
4 x 15
Dips burnout with bodyweight
Wednesday- Legs
Power
Squat 5-7 sets of 1 (3 rep max)
Good Mornings 3 x 5 or 5 x 3
Leg Press 3 x 5 or 5 x 3
Pump
Front Squat
3 x 8
Leg Curls
4 x 12
Leg extentions
4 x 12
Calf Raises
8 x 25 (fing calves wont grow!!!)
Friday
Deadlift (routines on the home computer russian peaking cycle)
usally like 4-6 sets of 3-6 reps
Tbar Rows
3 x 5
Shoulder Press
5-7 sets 1-3 reps
Front Dumbell Swings to lockout above head.
3 x 3
Pump
V bar Pulls
4 x 12
Wide Grip Lat Pulldowns
4 x 12
Shoulder Press
3 x 6-8
Upright rows
4 x 10
ok so couple things This routine is mainly for bench squat and deadlift strength purposes not for bodybuilding anything like that. I still wanna keep most of my definition so the diets in check bout 3000 calories and 200 grams of protien enough carbs lol.. and the pump part of these workouts i use really light weights... I do cardio tues and thursday along with abs.. I need help with legs though maybe somone can help me switch that routine so i can add a bit more mass to my legs?
anyways leave ur thoughts and suggestions to tweak it or etc. Please dont try to coinvice me to do like 4 x 15 bodybuilding style routine cuz thats not what i want.. although ppl on this board are pretty cool and dont try to do that **** like other boards haha.
