This is really huge and anyone who reads the whole thing and gives good advice, thanks.
411- I always have A and B workout for good variety. "Spread" means that I will split up my exercises, such as day 1 "spread" I will do a tri exercise, calf, tri, calf, tri. "Tight" means Tri, Tri, Tri, Calf, Calf. The "1F" means I will take 1 set of that exercise to failure.
Split
A Spread sets (18) reps
Dips
4 (sets) 1F 6-8 (reps)
Standing calves
4 8-10
Flat close grip press
4 8-10
Horizontal calf
3 10-12
Overhead rope Extensions
3 10-12
B Tight sets (18)
Dips
4 8-10
Decline close grip press
4 8-10
V-bar ext. (lower range)
3 8-10
Standing calves
4 8-10
Seated calves
3 10-12
A Tight sets (18)
Dips
4 6-8
Flat close grip press
4 8-10
Overhead rope extensions
3 10-12
Standing calf
4 8-10
Horizontal calf
3 10-12
B spread sets (18)
Dips
4 1F 8-10
Standing calves
4 8-10
Decline close grip press
4 8-10
Seated calves
3 10-12
V-bar ext. (lower range)
3 8-10
Day 2 Back/abs
A spread sets (21) reps
Pull ups
4 1F 6-8
Steep decline sit ups
4 8-10
T-bar rows
4 1F 8-10
MTS ab machine
3 10-12
Underhand close pd’s
3 8-10
Wide grip cable rows
3 10-12
B tight sets (20) reps
T-bar rows
4 6-8
HS Wide grip pd’s
4 8-10
DB rows
3 8-10
Hyperextensions
3 10-12
Weighted decline sit ups
3 8-10
Leg raises
3 12-15
A tight sets (20) reps
Pull ups
4 6-8
T-bar rows
4 8-10
Underhand close pd’s
3 8-10
Wide grip cable rows
3 10-12
Steep decline sit ups
3 8-10
MTS ab machine
3 10-12
B spread sets (20) reps
T-bar rows
4 1F 6-8
Weighted decline sit ups
3 8-10
HS Wide grip pd’s
4 1F 8-10
Leg raises
3 12-15
DB rows
3 8-10
Hyperextensions
3 10-12
Day 4 Legs
A sets (19) sets
Leg press
4 1F 8-10
Front squats
4 8-10
1 Leg hack squats
4 8-10
Lying leg curls
4 8-10
Seated leg curls
3 10-12
B sets (19) sets
Leg press
4 1F 6-8
Hack Squats
4 8-10
Leg Extensions
4 10-12
Seated leg curls
4 8-10
1 leg lying leg curls
3 8-10
Day 5 Chest/Delts
A Spread sets (22) reps
Heavy BB bench
4 1F 4-6
Leaning laterals
4 8-10
Incline DB
4 1F 8-10
Wide grip upright rows
3 8-10
Wide grip chest press
3 8-10
DB Shrugs
4 6-8
B Tight sets (24) reps
Incline Bench
4 6-8
DB bench
4 8-10
Cable crosses
3 10-12
Palms back laterals
4 10-12
Military press
3 10-12
DB shrugs
3 8-10
Close grip BB shrugs
3 8-10
A Tight sets (22) reps
Heavy BB Bench
4 1F 4-6
Incline DB
4 8-10
Wide grip chest press
3 8-10
Leaning laterals
4 8-10
Wide grip upright rows
3 10-12
DB shrugs
4 6-8
B Spread sets (24) reps
Incline Bench
4 1F 6-8
Palms back laterals
4 10-12
DB Bench
4 1F 8-10
Military press
3 10-12
Cable Crosses
3 10-12
DB shrugs
3 8-10
Close grip BB shrugs
3 8-10
Day 6 Bi’s/light abs/light calves
A Spread sets (19) reps
Barbell curls
4 1F 6-8
Seated calf
4 8-10
Close grip preacher
4 8-10
Decline weighted sit ups
4 8-10
Cable curls
3 1F 10-12
B Tight sets (19) reps
Barbell curls
4 1F 8-10
Hammer curls
4 8-10
DB preacher thumbs back
3 8-10
Standing calf
4 10-12
MTS ab crunch
4 10-12
A Tight sets (19) reps
Barbell curls
4 1F 6-8
Close grip preacher
4 8-10
Cable curls
3 10-12
Seated calf
4 8-10
Decline weighted sit ups
4 8-10
B spread sets (19) reps
Barbell curls
4 1F 8-10
Standing calf
4 8-10
Hammer curls
4 8-10
MTS ab crunch
4 10-12
DB preacher thumbs back
3 8-10
411- I always have A and B workout for good variety. "Spread" means that I will split up my exercises, such as day 1 "spread" I will do a tri exercise, calf, tri, calf, tri. "Tight" means Tri, Tri, Tri, Calf, Calf. The "1F" means I will take 1 set of that exercise to failure.
Split
- Tri’s/light calves
- Back/abs
- off
- Legs
- Chest/Delts
- Bi’s/calves/light abs
- off
A Spread sets (18) reps
Dips
4 (sets) 1F 6-8 (reps)
Standing calves
4 8-10
Flat close grip press
4 8-10
Horizontal calf
3 10-12
Overhead rope Extensions
3 10-12
B Tight sets (18)
Dips
4 8-10
Decline close grip press
4 8-10
V-bar ext. (lower range)
3 8-10
Standing calves
4 8-10
Seated calves
3 10-12
A Tight sets (18)
Dips
4 6-8
Flat close grip press
4 8-10
Overhead rope extensions
3 10-12
Standing calf
4 8-10
Horizontal calf
3 10-12
B spread sets (18)
Dips
4 1F 8-10
Standing calves
4 8-10
Decline close grip press
4 8-10
Seated calves
3 10-12
V-bar ext. (lower range)
3 8-10
Day 2 Back/abs
A spread sets (21) reps
Pull ups
4 1F 6-8
Steep decline sit ups
4 8-10
T-bar rows
4 1F 8-10
MTS ab machine
3 10-12
Underhand close pd’s
3 8-10
Wide grip cable rows
3 10-12
B tight sets (20) reps
T-bar rows
4 6-8
HS Wide grip pd’s
4 8-10
DB rows
3 8-10
Hyperextensions
3 10-12
Weighted decline sit ups
3 8-10
Leg raises
3 12-15
A tight sets (20) reps
Pull ups
4 6-8
T-bar rows
4 8-10
Underhand close pd’s
3 8-10
Wide grip cable rows
3 10-12
Steep decline sit ups
3 8-10
MTS ab machine
3 10-12
B spread sets (20) reps
T-bar rows
4 1F 6-8
Weighted decline sit ups
3 8-10
HS Wide grip pd’s
4 1F 8-10
Leg raises
3 12-15
DB rows
3 8-10
Hyperextensions
3 10-12
Day 4 Legs
A sets (19) sets
Leg press
4 1F 8-10
Front squats
4 8-10
1 Leg hack squats
4 8-10
Lying leg curls
4 8-10
Seated leg curls
3 10-12
B sets (19) sets
Leg press
4 1F 6-8
Hack Squats
4 8-10
Leg Extensions
4 10-12
Seated leg curls
4 8-10
1 leg lying leg curls
3 8-10
Day 5 Chest/Delts
A Spread sets (22) reps
Heavy BB bench
4 1F 4-6
Leaning laterals
4 8-10
Incline DB
4 1F 8-10
Wide grip upright rows
3 8-10
Wide grip chest press
3 8-10
DB Shrugs
4 6-8
B Tight sets (24) reps
Incline Bench
4 6-8
DB bench
4 8-10
Cable crosses
3 10-12
Palms back laterals
4 10-12
Military press
3 10-12
DB shrugs
3 8-10
Close grip BB shrugs
3 8-10
A Tight sets (22) reps
Heavy BB Bench
4 1F 4-6
Incline DB
4 8-10
Wide grip chest press
3 8-10
Leaning laterals
4 8-10
Wide grip upright rows
3 10-12
DB shrugs
4 6-8
B Spread sets (24) reps
Incline Bench
4 1F 6-8
Palms back laterals
4 10-12
DB Bench
4 1F 8-10
Military press
3 10-12
Cable Crosses
3 10-12
DB shrugs
3 8-10
Close grip BB shrugs
3 8-10
Day 6 Bi’s/light abs/light calves
A Spread sets (19) reps
Barbell curls
4 1F 6-8
Seated calf
4 8-10
Close grip preacher
4 8-10
Decline weighted sit ups
4 8-10
Cable curls
3 1F 10-12
B Tight sets (19) reps
Barbell curls
4 1F 8-10
Hammer curls
4 8-10
DB preacher thumbs back
3 8-10
Standing calf
4 10-12
MTS ab crunch
4 10-12
A Tight sets (19) reps
Barbell curls
4 1F 6-8
Close grip preacher
4 8-10
Cable curls
3 10-12
Seated calf
4 8-10
Decline weighted sit ups
4 8-10
B spread sets (19) reps
Barbell curls
4 1F 8-10
Standing calf
4 8-10
Hammer curls
4 8-10
MTS ab crunch
4 10-12
DB preacher thumbs back
3 8-10