Originally Posted by CoopDawg
Below is my workout setup and explained by joe ohrablo.
unless otherwise noted, rest 60-70 seconds between sets
1-extensions 5 sets x 15, add weight to each set and hold 2-3 seconds per rep! fail on the last set
2-squats 5 sets x 10 reps, add weight to each set. FOCUS ON FORM!
3-leg press feet all the way low..come down parallel 3 sets x 15 reps, add weight to each set..push hard on the last set
4-barbell stiff leg deadlifts 4 sets x 8 reps, add weight to each set and fail on last
5-seated leg curls 4 sets x 10 reps, add weight to each set and fail on last
6-calf raise on leg press. 5 sets x 20 reps. add weight to each set
day 2-chest and shoulders
1-incline dumbbell presses (set incline to lowest setting) 5 sets x 10 reps. add weight to each and fail on last set
2-incline flyes 3 sets x 12 reps, add to each and fail on last after failure rest pause 15-20 seconds and fail again
3-flat bench dumbbell presses 3 sets x 10 reps fail on last set
4-incline machine press 2 sets x failure in the 15-20 range. Squeeze every rep hard at the top (just shy of lock out)
day three-back and abs
1-deadlifts 3-4 warm ups then 5 sets x 5 add weight to each work set and push to failure on last set. Rest 120 seconds between sets on the 5 x 5 sets
2-decline, stiff arm, dumbbell pullovers. 3 sets x 12 reps and fail on last set (add to each)
3-pulldowns to front. Shoulder width grip. 3 sets x 10 reps and fail on last
4-seated cable rows 2 sets x 8 reps. fail on both. Back straight with no lean in
5-dumbbell shrugs to the side 4 sets x 8 reps fail on last
6-decline crunches holding a medicine ball 3 sets x 25-30 reps
7-leg raises off a flat bench (butt hanging off) 3 sets x 20-25 reps
8-planks 2 sets x failure
1-incline dumbbell curls super setted with pressdowns 4 rounds. 10 reps on both and fail on last
2-straight bar cable curls super setted with dumbbell skull crushers 4 rounds 8 reps on cable curls and 12 on dumbbell skull crushers. 4 rounds. fail on last
3-two arm dumbbell hammer curls super setted with dips 4 rounds. 15 on hammer curls and failure on dips fail on last set of hammer curls
day six-chest workout two
1-flat bench dumbbell presses. 2-3 warm ups then 5 sets x 5 reps going heavier on each set and failing on last set
2-incline smith machine presses with lowest setting 5 sets x 10 reps add weight to each and failing on last set
3-incline flyes (lowest setting) fst-7 do 7 sets x 10 reps with only 30 seconds rest between sets! squeeze HARD at the top!!
cardio 3 times a week 30 minutes a pop varying the intensity and type.
so one workout walk on treadmill at 4.0 for 30 minutes, one workout do the stepmill at level 8 for 30 minutes and one workout do interval training for 30 minutes. Warm up 5 minutes then do 20 minutes of one minute intense and one minute easy then 5 min cool down.
A change "can be" good, Coop. You cannot control everything that happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change
rather than allowing it to master you.
Have your mind WIDE OPEN, and allow progress in your training to be a BASE for your motivation to bread INTO other aspects of your life, and use your brain to bring in differing aspects of inspiration to keep you motivated when your lifestyle environment wants to sand blast your internal will and desire
Always tell yourself you can do better, and you will. Willing it to happen, has been the cornerstone for many successes.
Congrats on the new routine. Stick with it long enough to see if will work for you young man. I wish you much success, and you KNOW you will be successful in this personal journey you are participating in.
Peace and Happiness to you and your family,