View Single Post
Old 12-23-2013, 04:32 PM   #2
RobMoriRB
RobMoriRB
training to get Elite
Senior Member
Max Brawn
Points: 10,215, Level: 67 Points: 10,215, Level: 67 Points: 10,215, Level: 67
Activity: 63% Activity: 63% Activity: 63%
 
RobMoriRB's Avatar
 

Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 3,845
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
My Mood: Cheerful
Reputation: 129615
RobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master memberRobMoriRB is a master member
Default

Monday
Back
Deadlifts, 4 sets 6-12 reps
Barbell rows, 3 sets 10-12 reps
T-bar rows, 3 sets 10 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets 10-12 reps
Seated dumbbell press, 4 sets 12 reps
(superset with)
Front dumbbell press, 4 sets 12 reps
Tuesday
Legs
Squats, 5-6 sets 2-12 reps
Leg presses, 4 sets 12 reps
Lunges, 2 sets 100 yards
Stiff-leg deadlifts, 3 sets 12 reps
Seated hamstring curls, 3 sets 12 reps
Wednesday
Chest
Bench press, 5 sets 12 reps
Incline barbell press, 3 sets 12 reps
Flat bench dumbbell press, 3 sets 12 reps
Flat bench flyes, 4 sets 12 reps
Triceps
Seated cambered-bar extensions, 3 sets 12 reps
Seated dumbbell extensions, 4 sets 12 reps
Close-grip bench press, 4 sets 12 reps
Thursday
Back Barbell rows, 5 sets 10 12 reps
Low Pulley Rows, 4 sets 10 12 reps
Lat machine pulldowns, 3 sets 10 12 reps
Front lat pulldowns, 3 sets 10 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets 12 reps
Machine curls, 3 sets 12 reps
(superset with)
Standing cable curls, 4 sets 12 reps
Shoulders
Seated dumbbell press, 4 sets 12 reps
Front lateral dumbbell raises, 3 sets 8 25 reps
Machine raises, 3 sets 8 25 reps
Friday
Legs
Leg extensions, 4 sets 30 reps
Front squats, 4 sets 12 15 reps
Hack squats, 3 sets 12 reps
Standing leg curls, 3 sets 12 15 reps
Lying leg curls, 4 sets 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets 12 reps
Decline barbell press, 3 sets 12 reps
Incline dumbbell flyes, 3 sets 12 reps
Decline dumbbell press, 3 sets 12 reps
Triceps
Skullcrushers, 4 sets 12 reps
(superset with)
Machine pressdown dips, 4 sets 12 reps
(superset with)
Seated tricep extensions, 4 sets 12 reps
Calves
Donkey raises, 4 sets 12 reps
Seated raises, 4 sets 12 reps
Crunches, 3 sets failure

Colemans workout routine
__________________
8 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
RobMoriRB is online now   Reply With Quote


Share with Facebook