Workout log

[b77p]

Day 1 heavy chest and light tricep

Day 2 heavy back and light bicep

Day 3 shoulders

Day 4 legs

Day 5 heavy triceps and chest for pump

Day 6 heavy biceps and light back for pump

I know this is an odd routine, and a lot of volume for someone all natural, I take whey protein, c4 pre workout and multivitamin but so far it's been working out great for me. I plan on keeping it up for a few more weeks and then scaling down to
He volume to avoid overtraining. I will throw a day of rest in between any of the days of need be

 

[b77p]

Day 5 heavy triceps and chest

Took one scoop of c4 before
Incline hammer - 3 x 8-15 ( 180- 320lbs)
Decline hammer- 3 x 10-15 ( 180-360)
Dip hammer strength 4x 10-15 ( 180-300 lbs)
V bar pull down- 3x 10-15
Db overhead - 2 x 8-10 ( 75-90)
2 scoops of whey protein afterwards
30 minutes


Day 6 heavy biceps and back

C4 1 scoop
Close grip lat pulldown staying upright trying to concentrate on biceps 4 x 8-15 ( 140-240)
Seated db alternates- 4 x 7-15 ( 40-60)
Cable straight bars 3 x 12-15 supersetted with
Lat pulldowns 3 x 15-20
High rows from lat machine 2 x 12-15
Whey protein 2 scoops

 

[b77p]

Off day


15 minute of interval training on elliptical, 5 minutes of planks and crunches with rope pull.

Donkey calf machine- 4 x 20-25 (180,240,320, 400) half slow speed, three second negatives, and other half moderate speed.
Standing calf machine - 3 x 20 ( 280,350,400)

Felt great ready for chest tomorrow

 

[b77p]

Day 1 chest


Cardio elliptical 10 minutes

Flat db 4 x 10-15 (50-110 lbs)
Incline hammer 3 x 8-12 ( 180-320)
Wide hammer 3 x 15-20 ( 180)
Flyes 3 x 15
Tricep pulldown 2 x 12-15
Rope pulldown 2 x 15

 

[b77p]

Back

Lat pulldown 4 x 10-15 ( 140-240)
T bar row 3 x 8-12 ( 90-225)
Close grip row 2 x 10-12 ( 200-240)
Close grip pulldown 2 x 10 ( 200)

Straight bar preacher 2 x 10 ( 70-90)
Db alt curl 2 x 10 (35-40)

 

[b77p]

Shoulders


Bb upright row 4 x 12-15 (45-95)
Side raise 2 x 10 20-25
Front raise 2 x 10-12 (25-35)
Rear flye 2x 10 (25-40)
Shrugs hammer 3 x 10-22 ( 180-360)

 

[b77p]

Legs

Leg press 5 x 20-15 ( 180-900)
Leg extensions 4 x 12-20 ( 90-170)
Trap bar deadlift 3 x 6-10 ( 135-315)
Leg curl 3 x 10-15
Lying leg curl 3 x 10-15
Donkey calf 4 x 15-20 ( 180-400)
Standing calf 3 x 15-20( 220-400)

 

[b77p]

My last day of this routine starting phat on Monday

I did a day of just arms and shoulders to finish off the week before starting fresh

3 x 10-12 front raise 25-40 lbs
Side raise 3 x 10 20-30lbs
Rear flye 3 x 10-12 25-45lbs
Upright row superset with barbell press 3 x 10-12 80-100lbs
Dumbell seat curl 4 x 7-12 30-65
Close grip push up 4 x 15
Preacher bar leaning over concentration 2 x 10 75-95 lbs
Overhead extension seated with camber bar 3 x 12-15 75-115lbs
Hammer curl 3 x 8-12 40-60lbs
Dip hammer strength 3 x 12-15 190-300lbs

Overall I enjoyed this routine nd would have kept it up but workout partner wanted a change up

 

[b77p]

First day of phat


T bar rows 2 warm ups, then 3 x 6-8. 225-270 lbs
Close grip pulldown 3 x 6-8. 220-230 lbs
Wide grip pulldown. 3 x 8-10. 190-200 lbs
Dumbell press 2 warm ups then 1st rep had bad shoulder pain couldn't finish
Incline hammer 3 x 8-10. 270-320 lbs
No shoulder due to pain
Preacher bar seated. 3 x 6-8. 115- 135 lbs
Triceps rope pulldowns shoulder too much pain for dips or close grip