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Old 12-02-2007, 02:02 PM
bigpapa2126 bigpapa2126 is offline
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Join Date: May 2007
Location: Florida
Posts: 199
Default Re: William Wallace of Weightlifting

Workout plan

3 main days and abs if I find time.

Day 1: Chest/Triceps
4 sets of barbell bench
3 sets of incline barbell
3 sets of dumbbell bench
3 sets of incline dumbbell bench
3 sets of flyes

Skull crushers/super set with close grip bench 4 sets
Weight plate extensions: 3 sets

Day 2: Biceps, forearms, back
4 sets with ez-curl bar
3 sets of seated dumbbell curls
3 sets of seated hammer curls
2 sets of concentration curls

barbell standing forearm shrugs (not sure what their called) 3 sets
Seated forearm concentration curls 3 sets
Plate pinches 4 sets
seated dumbbell palms-down wrist curls 3 sets

Good mornings 8 sets
*Because of the back tenderness, i'm still not doing a lot for back and ignoring upper back for now. Hopefully in a month or so i'll go back to the full routine. For now I do a light weight, many reps, many sets for lower back.

Day 3: Shoulders, lower body
Military press 4 sets
ez bar shrugs, superset backwards shrugs 4 sets
dumbbell shrugs 4 sets
raises 4 sets

Squats 7 sets

Day 4: abs
Crunches 4 sets
Super man pilates 4 sets
Lying leg raises 4 sets
Opposite toe plate side bends 3 sets
*Abs are usually done right before the days I box

Originally I was doing low reps (4-6) high weight, because as I was cutting I was trying to retain as much muscle as possible by firing my neurons optimally. But, after good strength results and slowed weight loss, I consulted the vitamin shoppe bodybuilder and we talked about how it would be better to get my heart rate moving while I lift. So now all my lifts are done with much lighter weight, 10-15 reps, with 20-30 seconds max break in-between sets.
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