Originally Posted by BendtheBar
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.
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