This works off a 3 day split.
Tues - DB or Bench Flat Press - 2 warm up sets of 15-6. 2-3 Hard and Heavy Work Sets. In the
75%-90% range of max with a last set probably being 4 reps. Then drop back to a weight you can
get a lot of failure reps at. Usually 60% of max. And bust it to complete muscular failure (training partner
helping you get the last one).
Preacher Curls , Barbell Curls , Ez Bar Curls, or Machine Preacher Curls -
same premise as above. Example -
2 warm up sets - 2 hard work sets - then drop it 20lbs. going to failure on
every weight down. Again at with your training partner helping with that last rep.
Wednesdays - Deadlifts - 3 low rep warm up sets ex. if you max 450lbs. it would look like this
135 * 5, 225 * 5, 315 * 1-2, then one or two work sets of 405-425lbs. for 2-4 reps.
then, a follow up touch and go (not letting the bar rest at all, the groove here is very important)
at 50-60% of max to failure. Usually upwards of 20 or more reps. This will split your lungs into
and give you some muscular growth. And your going for speed here. Max effort on every rep.
Rack Stiff Legged Deadlifts - back is usually plenty warm by now.. lol.. so
1 warm up of 10 reps or so. then 2 - 3 moderate weight sets where you can get
at least 8 reps hopefully upwards of 20... I use this as a lower back exercise and hammy
building and glute building movement. I use the 4th pin from the bottom.
Pulldowns - to the front or back. - even turned away from the machine is good.
I look to do Pulldowns and Rows to failure. On every set. So what i do is hit one
very very light warm up... of say 15 reps. then i jump straight to say a work weight.
about 175-200lbs. depending on the pulley system. Get probably 4-6 reps then i drop set
to failure on every set following dropping by 20lbs. Working all the way down to
40lbs. so its like 8 hard sets. Very good for burn, pump, and muscle building.
Cable Rows - same premise as Pulldowns.
Fridays - Leg Press or Squats - Either are good for mass on legs. To be honest i get
better leg growth from Leg Press because i can concentrate on my quads here and i go knees
to chest. Some will feel squats better. I think its better to mix it up at least once a month
and ditch one for the other. 1 Very high rep warm up. Then 3-4 work sets then again
drop by 50% of max and go for failure. hard as a mother. But, works.
Leg Extensions - Yes, folks leg extensions.. lol.. I love them.. Always have
maybe cuz i always lift a lot of weight here usually. And yes for me they do
build muscle and a great freaking cut. 1 warm up set. then 2 work sets Heavy for at least
6 reps. Then on the last set i drop it like this... 200 for like 6, 150 for failure, 100 for failure
and 70 for failure. You will be hurting like a bitch... trust me.
This day is considered Quad Day. Not Leg day. I deadlift SUMO so my hammys get
a pounding from the wide stance and from those stiff legged Rack deads.
Pressdowns or Close Grip Bench - Now i bench press with a narrow grip any way to protect my
shoulder. So i tend to opt for Pressdowns. I'll do one warm up of 20 reps.
then jump straight to a Heavy weight for 6 reps then drop it 15-20lbs. to failure all the
way down the rack... once a month i'll run this twice maybe... great and only exercise i need for
tri's.
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