[kman025]

I'm going to mix things up for a while. Until now my focus is has been on strength. I'm going to be focusing on getting "big and ripped". Although i'm focusing on my body comp, i'm still going to use strength gains as my way of gaining muscle, i will just do more high rep work. The biggest change will be MY DIET! I will be using what i've learned from the book Better Than Steroids. I'll add more detail to what i plan to do diet wise in the next post.

THIS WILL BE THE PROGRAM

DAY 1- Press 1- Focus on chest
Flat Bench- heavy low reps (as much rest as needed)
Incline Bench- 2x4-8 (2 minutes rest)
Military Press-3-5sets X 3 reps
Hammer Strength Seated Chest Press- 2x6-10 (if recovery is a problem or I’m short on time, this will go)
Pec Dec- 2x high reps of 12-15 to get pump/burn

DAY 2- Heavy Legs & Back
Squat- Heavy low reps however I want
Deadlift- will do this once every 1.5 weeks or so… but not everytime (kills my CNS)
RDLs will sometimes be rotated in when DL is not… focusing on form in the 4-6 rep range
BB ROWS- either 6*3 or 3x5 heavy weight
BB CURL- 2x5
HEAVY AB WORK!

DAY 3- PRESS 2- focus on shoulders & Tris
Seated Military Press- however I want working up to one heavy set and then another set of higher reps
DB Arnold Press- 3x5 pyramiding up to the top set and then a back off set of higher reps
Incline Neutral Press- 3*not sure what rep range… probably will vay all the way from 5-10.
CGBP- 2x4-6
Tri high rep work… I’d I wont do a shoulder burn since I’ll already do a burn set of seated MP and DB Arnolds

DAY- 4 Legs & Back (more emphasis on hypertrophy)
Seated Box Squat- HEAVY TOP SET and then a back of set @ 90% of the top set
Front Squat- higher reps
Leg Press- 2x10-12
(rotating) Pull ups or Lat Pull down 2x6-8 for LPD and 2x4 or so for pull ups
DB Rows- 2x4-8 or Seated Cable Row 2x6-8
High rep back Burn sets (2)
Hyper Extentions trying to work hammies 2x8

-I will take rest days on days where i cant make it to the gym.