For the last 8 months I have been doing a low rep routine with the emphasis on strength. I've done a 5x5, 4x6 and a 5x5. The 4x6 was pyramiding weight and the 5x5’s were the typical method.
New training route, I’m doing a less traditional routine this one is a 4x10, similar to the 5x5 with the same weights, but I will be increasing the weight every week regardless. I want the volume, I’ve lost quite a bit of weight with a good clean diet and the low rep training, so now I’m going to double my volume decrease the weight significantly at first and ramp up from there. I respond very well to high volume so my routines may seem a bit loaded. Training breakdown is as follows:
Decreasing Rep ranges as training passes so my ranges are in 4 week break downs
4x10, 4x8, 4x5\6 4x3 and 4x1, max day.
Monday - Back: Dead's, Assisted Pull Ups, Bent over Rows, seated rows and Reverse flies 4x10. Calves 3x12, Bi’s Standing Curls 10,8,6,4,2 pyramiding weight, Preacher\Hammer 10,8,6,4,2 pyramiding weight. Cardio
Tuesday – Chest: Bench, Incline, Seated Flies, Decline, Low cable flies 4x10. Calves: 3x12 Tri’s: Dips 10,8,6,4,2 pyramiding weight, Extensions\Narrow Grip Bench 10,8,6,4,2 pyramiding weight. Cardio
Wednesday – Legs: J Squats, Leg Press, SLDL, Hack Squat, Curls and Extensions 4x10
Thursday – Shoulders: BN Mil Press, Shrugs, Seated lat raise, standing Arnold raise, Up right Row, Seated Press 4x10 Calves 3x12 Work
Friday – Off\Work
Saturday – Arms: Standing Curls, Narrow grip, Preacher Curl, Extensions, Hammers, Dips, Concentration, Skulls 4x10. Calves 3x12, Cardio. Work