nightmare1234
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routine :
LEGS/PUSH/PULL/REST/LEGS/PUSH/PULL
Legs (Quad/Ham/Calves):
power day:
Barbell Squats: 4x5-6/ 4x10 (hypertrophy day)
romanian deadlift: 4x8-10
walking lunge: 3x10-12
front squat :2x10
Hamstring Curls (circuit machine):4x10-12
Standing Calf Raises (circuit machine): 5x15
power day:
Flat Barbell Bench Press: 3x5 / 3x10 (hypertrophy day)
Incline Barbell Bench Press: 4x10
Seated (or Standing) Barbell Shoulder: 3x10-12
incline dumbbell fly - 3x15
Dips lean forward : 1xmax
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Pull (Back/Biceps):
power day :
reverse grip row: 5x5/ 5x10-12 (hypertrophy day)
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows with cables - : 3x8-10
dumbbell row one hand 2x15
Face-pulls: 3x-10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Barbell Bicep Curls : 3x-10-12
(typically Hammer Curls): 3x10-12
the goal is lean mass as fast as possible what do u guys think about this program ?
two workout with every body part for strengh and the next week two workoute with every body part for hyp
(one week strengh and one for hype)
and after 4 weeks deload
what do u guys think about this program ?
LEGS/PUSH/PULL/REST/LEGS/PUSH/PULL
Legs (Quad/Ham/Calves):
power day:
Barbell Squats: 4x5-6/ 4x10 (hypertrophy day)
romanian deadlift: 4x8-10
walking lunge: 3x10-12
front squat :2x10
Hamstring Curls (circuit machine):4x10-12
Standing Calf Raises (circuit machine): 5x15
power day:
Flat Barbell Bench Press: 3x5 / 3x10 (hypertrophy day)
Incline Barbell Bench Press: 4x10
Seated (or Standing) Barbell Shoulder: 3x10-12
incline dumbbell fly - 3x15
Dips lean forward : 1xmax
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Pull (Back/Biceps):
power day :
reverse grip row: 5x5/ 5x10-12 (hypertrophy day)
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows with cables - : 3x8-10
dumbbell row one hand 2x15
Face-pulls: 3x-10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Barbell Bicep Curls : 3x-10-12
(typically Hammer Curls): 3x10-12
the goal is lean mass as fast as possible what do u guys think about this program ?
two workout with every body part for strengh and the next week two workoute with every body part for hyp
(one week strengh and one for hype)
and after 4 weeks deload
what do u guys think about this program ?