Joeyb649
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Would this be over training? I am on test 600mgs split Tues/Fri and dbol 40mg each day for 5 weeks. So obviously my recovery is through the roof. I'll attempt this 30 days into my cycle when test levels have maxed and I'll be on dbol for a week more. Will this give me good gains or am I just trying to take on one the best competitive bodybuilders routines that i'm not ready for.
I'm 5' 5" at 10% BodyFat (had to say that first before my weight)
I'm 175lbs Started lifting at 135lb at about 12% BF.
Bulking Diet is 4000kcals. 4500kcals on training 40c/40p/20f
22 years
PCT: HCG, Clomid, Nolva for .. .25 Armidex Each Day
MORNING AFTERNOON
1 Chest, shoulders Arms
2 Back Legs
3 Chest, shoulders
4 Arms
5 Legs Back
6 Chest, shoulders
7 Rest
8 Arms Legs
9 Back
10 Chest, shoulders Arms
11 Back Legs
12 Chest, shoulders
13 Arms
14 Rest
NOTE: Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12,
and in the afternoon on day 1.
POWER BODYBUILDING PROGRAM
These are Columbu's workouts leading up to his 1981 Mr. Olympia
victory.
CHEST
EXERCISE SETS REPS
Barbell bench presses 3 * 15, 10, 4
superset with
Cable crossovers 3 * 20
Flat-bench dumbbell flyes 3 * 20, 15, 6
superset with
Cable crossovers 3 * 20
Barbell incline presses 3 [dagger] 15
Barbell pullovers 3 [dagger] 15
Parallel-bar dips 3 [dagger] To failure
Cable crossovers 3 [dagger] 25
* For the first two supersets, Columbu pyramided up in weight (and down
in reps) for bench presses and flyes, but he kept the weight the same
for cable crossovers.
[dagger] Columbu performed these as a giant set, which is related to a
superset, but with four exercises instead of two. Columbu used the same
weight for all three sets of each movement.
POWER BODYBUILDING PROGRAM
SHOULDERS
EXERCISE SETS REPS
Standing dumbbell lateral raises 4 10
Bent lateral raises 6 10
Behind-the-neck presses 4 10
Alternating dumbbell front raises 3 8
Cable lateral raises 3 10
POWER BODYBUILDING PROGRAM
BACK
EXERCISE SETS REPS
Wide-grip pullups 6 10-15
T-bar rows 4 10
Seated cable rows 4 10
One-arm dumbbell rows 3 10
superset with
Hammer-grip pullups * 3 10
* Use a parallel-grip cable attachment hanging from a pullup bar.
POWER BODYBUILDING PROGRAM
ARMS
EXERCISE SETS REPS
Cable pushdowns 4 8
superset with
Standing dumbbell curls 4 8
Lying barbell triceps extensions 4 8
superset with
Barbell preacher curls 4 8
Seated barbell extensions 4 8
superset with
Dumbbell incline curls 4 8
POWER BODYBUILDING PROGRAM
THIGHS
EXERCISE SETS REPS
Barbell squats 7 20, 15, 10, 8, 6, 4, 2
Leg presses 4 50, 25, 15, 8
Leg extensions 6-7 20
Leg Curl
Barbell lunges * 2-3 12-15
Deadlifts [dagger] 6 5, 5, 5, 3, 1, 1
* Performed every other workout precontest
[dagger]Performed every other week
I'm 5' 5" at 10% BodyFat (had to say that first before my weight)
I'm 175lbs Started lifting at 135lb at about 12% BF.
Bulking Diet is 4000kcals. 4500kcals on training 40c/40p/20f
22 years
PCT: HCG, Clomid, Nolva for .. .25 Armidex Each Day
MORNING AFTERNOON
1 Chest, shoulders Arms
2 Back Legs
3 Chest, shoulders
4 Arms
5 Legs Back
6 Chest, shoulders
7 Rest
8 Arms Legs
9 Back
10 Chest, shoulders Arms
11 Back Legs
12 Chest, shoulders
13 Arms
14 Rest
NOTE: Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12,
and in the afternoon on day 1.
POWER BODYBUILDING PROGRAM
These are Columbu's workouts leading up to his 1981 Mr. Olympia
victory.
CHEST
EXERCISE SETS REPS
Barbell bench presses 3 * 15, 10, 4
superset with
Cable crossovers 3 * 20
Flat-bench dumbbell flyes 3 * 20, 15, 6
superset with
Cable crossovers 3 * 20
Barbell incline presses 3 [dagger] 15
Barbell pullovers 3 [dagger] 15
Parallel-bar dips 3 [dagger] To failure
Cable crossovers 3 [dagger] 25
* For the first two supersets, Columbu pyramided up in weight (and down
in reps) for bench presses and flyes, but he kept the weight the same
for cable crossovers.
[dagger] Columbu performed these as a giant set, which is related to a
superset, but with four exercises instead of two. Columbu used the same
weight for all three sets of each movement.
POWER BODYBUILDING PROGRAM
SHOULDERS
EXERCISE SETS REPS
Standing dumbbell lateral raises 4 10
Bent lateral raises 6 10
Behind-the-neck presses 4 10
Alternating dumbbell front raises 3 8
Cable lateral raises 3 10
POWER BODYBUILDING PROGRAM
BACK
EXERCISE SETS REPS
Wide-grip pullups 6 10-15
T-bar rows 4 10
Seated cable rows 4 10
One-arm dumbbell rows 3 10
superset with
Hammer-grip pullups * 3 10
* Use a parallel-grip cable attachment hanging from a pullup bar.
POWER BODYBUILDING PROGRAM
ARMS
EXERCISE SETS REPS
Cable pushdowns 4 8
superset with
Standing dumbbell curls 4 8
Lying barbell triceps extensions 4 8
superset with
Barbell preacher curls 4 8
Seated barbell extensions 4 8
superset with
Dumbbell incline curls 4 8
POWER BODYBUILDING PROGRAM
THIGHS
EXERCISE SETS REPS
Barbell squats 7 20, 15, 10, 8, 6, 4, 2
Leg presses 4 50, 25, 15, 8
Leg extensions 6-7 20
Leg Curl
Barbell lunges * 2-3 12-15
Deadlifts [dagger] 6 5, 5, 5, 3, 1, 1
* Performed every other workout precontest
[dagger]Performed every other week
