GrowthMan1
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16 weeks out (4 weeks ago) my coach, who is an IFBB pro had me do the following:
Mon: Back
24-28 sets
Abs
8 sets
Tues: Chest
20 sets
Calves
8 sets
Wed: Arms
16 sets for biceps
16 sets for triceps
Thur: Shoulders
20 sets for delts
8 sets for traps
Friday: Legs
24-28 sets Quads/Hams combined
Sat: Rest, sleep lots
Sun: Rest, sleep lots
No cardio other than 5 minute warmup
Stretch after cardio for 10 minutes
My coach says cardio is over rated. My anxiety is through the roof since Im not doing cardio but we'll throw it in soon. Note the high volume; over the last 10 years that I have trained I have tried every split imaginable; push/pull/legs, low volume, high volume, 1 bodypart per week, 2 bodyparts per week...the above has been getting me extremely sore. Considering the source I'm not going to question...just run the race.
Mon: Back
24-28 sets
Abs
8 sets
Tues: Chest
20 sets
Calves
8 sets
Wed: Arms
16 sets for biceps
16 sets for triceps
Thur: Shoulders
20 sets for delts
8 sets for traps
Friday: Legs
24-28 sets Quads/Hams combined
Sat: Rest, sleep lots
Sun: Rest, sleep lots
No cardio other than 5 minute warmup
Stretch after cardio for 10 minutes
My coach says cardio is over rated. My anxiety is through the roof since Im not doing cardio but we'll throw it in soon. Note the high volume; over the last 10 years that I have trained I have tried every split imaginable; push/pull/legs, low volume, high volume, 1 bodypart per week, 2 bodyparts per week...the above has been getting me extremely sore. Considering the source I'm not going to question...just run the race.