Everyone you think this is a good work out to get Strong/Big?????

  1. Everyone you think this is a good work out to get Strong/Big?????


    Day 1
    Back
    Hang cleans 3 sets of 10
    Straight bar bent over row 4 sets of 6 / superset / pull ups 3 sets of 5
    Close grip bent over row 3 sets of 6
    Lat pull down wide 4 sets of 8
    Seated row close 3 sets of 8
    Rope standing row 3 sets of 10
    Biceps
    Hammer curls 3 sets of 8 / superset / hammer curls with rope 3 sets of 10
    Preacher curl 3 sets of 6 / superset / straight bar cable curls 3 sets of 10
    Abs / lower back
    Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
    Cardio
    Rowing machine for 10 minuets

    Day 2
    Legs
    Box jumps 3 sets of 10
    Squats 4 sets of 6
    One leg machine leg press 3 sets of 10/ café raises 3 sets of 10
    Dead lift 3 sets of 8
    Leg extension 3 sets of 8 / superset / leg curl 3 sets of 8
    Café raises on seated machine 3 sets of 10
    Shoulders
    Straight bar shoulder press 3 sets of 8
    Straight arm to sides dumbbell 3 sets of 10 / superset / to front 3 sets of 10
    Abs / lower back
    Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
    Cardio
    Bike for 10 minuets

    Day 3
    Chest
    Flat bench press straight bar 4 sets of 6
    Incline dumbbell bench press 4 sets of 6
    Close grip straight bar press 3 sets of 10
    Decline bench press 3 sets of 8
    Cable incline cross 3 sets of 10 / superset / pushups 3 sets of 10
    Machine flat bench 3 sets of 10 / superset / pushups 3 sets of 10
    Triceps
    Over head dumbbell press3 sets of 8 / superset / rope over head cable pull 3 set of 10
    Cable push down 3 sets of as many as you can do
    Abs / lower back
    Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
    Cardio
    Run on treadmill for 10 minuets

    Day of rest

    Day 4
    Back
    Pull ups 3 sets of 10
    Power cleans 3 sets of 8
    Lat pull down close 4 sets of 8
    Seated row wide 3 sets of 8
    Machine lat 3 sets of 10
    Machine row 3 sets of 10
    Dumbbell with bench bent over row 3 sets of 8
    Rope standing row 3 sets of 10
    Biceps
    Normal curls 3 sets of 8 / superset / curved bar cable curls 3 sets of 10
    Straight bar curls sets of 10 / superset / reveres bent bar curl 3 sets of 10
    Abs / lower back
    Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
    Cardio
    Rowing for machine 10 minuets

    Day 5
    Legs
    Run 3 laps
    Box squats 4 sets of 8
    Front squats 3 sets of 6 / superset / café raises 3 sets of 10
    Plate lunges 3 sets of 10 / superset / straight leg dead lifts 3 sets of 10
    Dead lifts 4 sets of 8
    Café raises standing on machine 3 sets of 10
    Shoulders
    Dumbbell shoulder press 3 sets of 8
    Straight arm to sides cable 3 sets of 10 / superset / to front 3 sets of 10
    Abs / lower back
    Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
    Cardio
    Bike for 10 minuets

    Day 6
    Chest
    Flat Dumbbell bench press 4 sets 6
    Incline bench press straight bar 3 sets of 8
    Close grip dumbbells press 3 sets of 10
    Decline bench press 3 sets of 8
    Decline cable 3 sets of 10 / superset / pushups 3 sets of 10
    Machine incline bench 3 sets of 10 / superset / pushups 3 sets of 10
    Triceps
    Skull crushers 3 sets of 8 / superset/ rope push down 3 sets of 10
    Dips 3 sets of as many as you can do
    Abs / lower back
    Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
    Cardio
    Run on treadmill for 10 minuets

    Day of rest

    start over


  2. I am 24 weight 165ish, 5'8". bench like 295, squat 315, dead lift 345ish.
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  3. Cleans and box jumps are POWER movements, which should be done for very low reps and complete rest. At most, you should be doing a set of 5.
    M.Ed. Ex Phys

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