View Single Post
Old 01-22-2012, 07:26 PM   #20
LKJ
Junior Member
New Brawn
Points: 83, Level: 1 Points: 83, Level: 1 Points: 83, Level: 1
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jan 2012
Posts: 13
Reputation: 510
LKJ has made some quality postsLKJ has made some quality postsLKJ has made some quality postsLKJ has made some quality postsLKJ has made some quality postsLKJ has made some quality posts
Default

Quote:
Originally Posted by BendtheBar View Post
Here it is...

--3 months. Start by training every third day and use this approach for the first 3 months.
--2 months. Train MWF.
--1 month. Train every other day.

12 Point Full Body Blast

After the first 4 exercises take a small break, get a drink, and then do upper body.

Lower Body

1) Steep Situps - 4 x 30, 25, 20, 15

Do these with a hard contraction at the top of every rep.

2) Squats - 4 x 15, 12, 10, 8

Pyramid your weights. These sets should require a maximum effort.

3) Leg Curls - 4 x 10, 8, 8, 8

The last 3 sets should be very hard.

4) Machine calf raises or donkey calf raises - 6 x 15, 15, 12, 12, 10, 10

Upper Body

5) Bench presses - 4 x 12, 10, 8, 7

Pyramid the weight. The last 3 sets should require a maximum effort.

6) Incline dumbbell presses - 4 x 10, 8, 8, 8

The first set is a moderate warmup; the last three are heavy.

7) Wide-grip chinups - 4 x failure

Try to get at least 12 reps on every set. Really stretch out at the bottom.

8) Barbell rows or T-bar rows - 4 x 8

Do all 4 sets as heavy as you can, without cheating.

9) Seated dumbbell presses - 4 x 10, 8, 8, 6

Do these without a back support.

10) Dead hang cleans - 4 x 8

Do not stop the bar at your thighs on the way down, by, rather, go to the point just off the floor.

11) Seated dumbbell curls - 5 x 8 SUPERSET with tricep externsions

12) Lying triceps extensions - 5 x 12

Perform curls with both arms at the same time using no back support, and use an EZ bar on the extensions.
Fantastic! Thank you BendTheBar!
LKJ is offline   Reply With Quote