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Old 03-07-2010, 11:10 PM   #1
Mombow111
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Default Full Body Scheme

Sorry if this comes off as expurgated, I just tried to put down all my thoughts at once:

Warm Up: 10 minutes of Cardio + Hyper Extensions + Clean and Press
“Cool Down”: Weighted Sit-ups -> Hyper Extensions -> Light Pullovers -> Stretch

*Workout every 2-3 days , stretch each major body part after working it and at the end A/B/C Split
*Truncated/light cardio day after (ie. 10-20 minutes of running, stretching, abs routines), followed by a slightly more intense (but still short (15-25 minutes) cardio the day after that. Complete off days taken if necessary but sparingly.
*Categories #3-6 are rest-pause doggcrapp training style (with 30 second statics at the end), for #7 I'll do myoreps for safety.
*Weights or Volumes must increase (or stay the same no longer than 1 consecutive exercise) for each workout (excluding sit-ups and light pullovers)

1. Full Body – Increase volume or weight every day
a. Clean and Press 4x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Clean and Press 4x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Clean and Press 4x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

2. Legs/Lower Body –> Follow with light pullovers –> Follow with Hise Shrugs –> Follow with Light Pullovers – Hamstrings + Quadracepts 60 seconds
a. Breathing Squats 1x20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Dead-lift 5x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Front Squat 5x5
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

3. Chest –> Follow with heavy pullovers – Reverse flies w/full air chest 10->50secs
a. Bench Press 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Weighted Dips 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Bench Press 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
4. Shoulders/Triceps – Bar stretch + Tricep overhead strech 60 seconds

a. Military Press 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Close Grip Incline Bench Press 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Military Press 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

5. Back – Weighted Hang 2-3 minutes
a. 1 Handed Rows (Hook grip) 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Weighted Pull-ups 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Bent over row/Upright Row 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

6. Biceps/Grip – Sissy Squat on bar hanging from rack – 60 seconds opt
a. Standing DB Curl into Arnold Press 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Barbell Static Grip 2 x 1 min
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Reverse Curls 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

7. Legs Auxiliary
a. Calf Raises 12-20 (5 seconds to lower 15 seconds in stretch)
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Lunges 40
___ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Good-mornings 40
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Sit-ups: ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Hise Shrugs: ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Pullovers: ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Supplements = Occasional protein powder before sleep/after workout, GNC sports performance multi-vitamin

Food = Just crap loads

Thoughts
*Each workout will take 45 minutes, schedule is flexible but I must get to the gym once every 3 days even if I have to take it light and omit certain muscle groups.
*Maybe a joint supplement would be good (I don't have bad joints, I'm just thinking prudently here).
*I took a long break (Call it "Strategic Deconditioning" mwhahaha) over december-january). I've been working out since late january so instead of breaking off for a twelve week cycle, I will do a light, bodyweight deloading period early April for a week while I'm on vacation.
*My gym at home sucks, so I will need to get a good membership when it's summer break or change the orientation of my routine.
*I will not be using intensive supplementstion this cycle, I've just switched over from vegetarianism so I should be set nutritionally speaking wise anyway.
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