Flex55
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I HAVE MADE SOME GOOD GAINS FOLLOWING THIS TRAINING SCHEDULE, BUT FEEL I COULD BE DOING A LOT MORE. MY DIET IS VERY CLEAN (185LBS - 10% BODYFAT) AND I AM A PROTEIN FREAK. SOME OF THE SUPPLEMENTS I USE ARE PROCOMPLEX PROTEIN POWDER, GLUTAMINE PEPTIDES, BEVERLY BCAA, BEVERLY MULTI-VIT, AND ECO LABS VOLUMIZER.
HERE IS MY WORKOUT:
DAY 1: CHEST/TRICEPS
DB FLAT BENCH PRESS* 5X12/10/8/6/4-6
SMITH INCLINE BENCH PRESS** 3X6-8
DB DECLINE BENCH PRESS** 3X6-8
CABLE FLYES** 3X8-12
DB PULLOVERS** 3X8-12
LYING TRICEP EXTENSION* 4X12/10/8/5-7
TRICEP PUSHDOWN / DIPS** 3X6-12 (SUPERSET)
DAY 2: BACK
CHINS** 4X12
DEAD LIFTS 3X10 (ADD WEIGHT TO EACH SET)
BENT ROWS OR T-BAR ROWS* 4X12/10/8/6-8
REVERSE GRIP FRONT PULLDOWNS OR ONE ARM ROWS** 3X8-12
STRAIGHT ARM PULLOVERS** 3X8-12
DB SHRUGS**3X8-12
DAY 3: HIIT/CALVES/ABS/FOREARM
20 MIN HIIT
REVERSE WRIST CURLS 2X8-12
CALF EXTENSIONS** 4X8-12
SINGLE CALF RAISES** 4X15-20
10 MIN ABS
DAY 4: LEGS
SQUAT* 5X/12/10/8/6/4-6
LEG PRESS OR HACK SQUAT** 4X10-16 (2 SET INCREASE / WORKOUT)
LEG EXTENSIONS OR LUNGE** 3X12-15
LEG CURLS / STRAIGHT LEG DEAD LIFT** 3X12-15 (SUPERSET)
HIP EXTENSIONS** 3X8-12
HIP ADDUCTOR** 3X8-12
HIP ABDUCTOR** 3X8-12
DAY 5: SHOULDERS/BICEPS
DB PRESS* 4X12/10/8/6/6-8
UPRIGHT ROWS** 3X8-12
DB OR MACHINE LATERALS** 3X8-12
DB OR CABLE BENT LATERALS OR ROW TO NECK** 3X8-12
BARBELL CURL* 4X12/10/8/6-8
INCLINE DB CURL** 3X8-10
MACHINE CURL OR PREACHER CURL** 2X8-12
DAY 6: HIIT/CALVES/ABS/FOREARM
20 MIN HIIT
HAMMER CURLS** 2X8-12
WRIST CURLS** 2X8-12
SEATED CALF RAISE** 4X10-12 / FREE STANDING CALF RAISES 4X25-50 (SUPERSET)
REVERSE CALF RAISE** 2X8-12
10 MINS ABS
*PYRAMID TRAINING: ADD WEIGHT LOWER REPS EACH SET
**DOUBLE PROGRESSIVE SYSTEM: USE SAME WEIGHT FOR ALL SETS
HERE IS MY WORKOUT:
DAY 1: CHEST/TRICEPS
DB FLAT BENCH PRESS* 5X12/10/8/6/4-6
SMITH INCLINE BENCH PRESS** 3X6-8
DB DECLINE BENCH PRESS** 3X6-8
CABLE FLYES** 3X8-12
DB PULLOVERS** 3X8-12
LYING TRICEP EXTENSION* 4X12/10/8/5-7
TRICEP PUSHDOWN / DIPS** 3X6-12 (SUPERSET)
DAY 2: BACK
CHINS** 4X12
DEAD LIFTS 3X10 (ADD WEIGHT TO EACH SET)
BENT ROWS OR T-BAR ROWS* 4X12/10/8/6-8
REVERSE GRIP FRONT PULLDOWNS OR ONE ARM ROWS** 3X8-12
STRAIGHT ARM PULLOVERS** 3X8-12
DB SHRUGS**3X8-12
DAY 3: HIIT/CALVES/ABS/FOREARM
20 MIN HIIT
REVERSE WRIST CURLS 2X8-12
CALF EXTENSIONS** 4X8-12
SINGLE CALF RAISES** 4X15-20
10 MIN ABS
DAY 4: LEGS
SQUAT* 5X/12/10/8/6/4-6
LEG PRESS OR HACK SQUAT** 4X10-16 (2 SET INCREASE / WORKOUT)
LEG EXTENSIONS OR LUNGE** 3X12-15
LEG CURLS / STRAIGHT LEG DEAD LIFT** 3X12-15 (SUPERSET)
HIP EXTENSIONS** 3X8-12
HIP ADDUCTOR** 3X8-12
HIP ABDUCTOR** 3X8-12
DAY 5: SHOULDERS/BICEPS
DB PRESS* 4X12/10/8/6/6-8
UPRIGHT ROWS** 3X8-12
DB OR MACHINE LATERALS** 3X8-12
DB OR CABLE BENT LATERALS OR ROW TO NECK** 3X8-12
BARBELL CURL* 4X12/10/8/6-8
INCLINE DB CURL** 3X8-10
MACHINE CURL OR PREACHER CURL** 2X8-12
DAY 6: HIIT/CALVES/ABS/FOREARM
20 MIN HIIT
HAMMER CURLS** 2X8-12
WRIST CURLS** 2X8-12
SEATED CALF RAISE** 4X10-12 / FREE STANDING CALF RAISES 4X25-50 (SUPERSET)
REVERSE CALF RAISE** 2X8-12
10 MINS ABS
*PYRAMID TRAINING: ADD WEIGHT LOWER REPS EACH SET
**DOUBLE PROGRESSIVE SYSTEM: USE SAME WEIGHT FOR ALL SETS