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Old 10-28-2013, 04:07 AM
Thedarkrose Thedarkrose is offline
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Join Date: May 2010
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Default New workout tweaking? Help?

Hey guys, haven't been here in a while and it seems a bit inactive... But since you guys were always of good advice with great data to back it up.

So anyway, on to the workout; 7 day split(5 with 2 off)

1: - close grip benchpress 4 sets of 12 + 2-3 sets regular grip of 4-6 reps
- superset hammer curl 4 sets of 12 + seated tricep press 4 sets of 12
- barbell curl 5 sets of 12(30sec stretch breaks between sets)
- cable rope overhead pushdown 5 sets of 12(40sec stretch breaks, 20sec/arm)
- seated calf raise 4 sets of 12
- standing machine calf raise 7 sets of 12(80 sec breaks, 20 sec/leg upper/lower calf)


2: - overhead squat 2 sets of 12(as a warmup)
- barbell squat 3-4 sets of 12
- leg press 4 sets of 12
- leg extension/leg curl superset 5 sets of 12(40sec stretch breaks, 20 sec/leg)

3: off or bench/ohp/dead/squat 3-4 sets of 20 (25-50% Max output)

4: - benchpress 2 sets of 12 + 4-5 sets of 3-5
- superset incline dumbbell press/flyes 3 sets of 12
- cable crossover 5 sets of 12(30sec stretch breaks)
- close grip benchpress 3-4 sets of 12
- seated tricep press 4 sets of 12
- cable rope overhead pushdown 5 sets of 12(40sec stretch breaks, 20sec/arm)
(Very subject to change!)

5: - deadlift 2 sets of 12 + 4-5 sets of 3-6
- bent over rows 3 sets of 12
- lat pulldown 3 sets of 12
- seated cable row 5 sets of 12(30sec stretch breaks)
- cable curl or preacher curl 3 sets of 12
- barbell curl 5 sets of 12(30sec stretch break)

6: - overhead shoulder press 2 sets of 12 + 4 sets of 3-6(might be 6 sets of 12 due to shoulder weakness)
- superset upright row + seated lateral raise 3 sets of 12
- Arnold press 5 sets of 12(40sec stretch breaks, 20sec/shoulder)
- standing calf raise 3 sets of 12
- seated calf raise 5 sets of 12(80 sec breaks, 20 sec/leg upper/lower calf)

7: off or bench/ohp/dead/squat 3-4 sets of 20 (25-50% Max output)


Aiming mostly for strength, especially on my bench but I'm thinking about putting on a bit of mass for now as well. I also need to increase my number of pull-ups so I'm thinking about adding 2-3 sets of max rep pull ups/work out. Also I need more core work but not sure where to add it or which exercises to add other than the plank/side plank. I'm probably going to superset to save time?

Last edited by Thedarkrose; 10-29-2013 at 05:17 PM.
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