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Old 06-23-2012, 07:54 PM   #1
RobMoriRB
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Default just trying to put a work out together for my buddy

heavy lifts will not be volume it will be the classic 5x5.
Volume to start will be i.e. for example 40lbs 3x10rep 30lb 3x10 20lb 3x10

Work Out A(lower body)

Back Squat(Heavy)
Front squat(light)
Leg press
Leg exten.
Leg Curl
Calf Raise
Calf Push

Work Out B1(Chest and Arms)

Bench(heavy)
Close grip(light)
Incline Bench(Light)
DB Fly
Seated Curls
BB Curls
DB pulls
Tricep kickbacks
Ab Work

Work out B2
Bench(Light)
Close Grip(Heavy)
Incline Bench(Heavy)
DB Bench
DB Fly
Seated Curls
BB Curls
DB pulls
Tricep kickbacks
Ab Work

Work out C(Back and Shoulders)
BB Row(over hand grip shoulder width apart)
Dead Lifts(heavy)
Lat pull downs
Bent Flys(light)
BB shrugs
Front raise
Side Raise
Arnolds
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Goals(Current)
Squat: 405(355)
Dead Lift: 500(455)
Bench: 315(285)
C&J: 245(195)
Snatch 195(145)

Master Goal: Compete in 1 Lifting Sport!!!


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Old 06-27-2012, 04:55 PM   #2
BendtheBar
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Bumping this. was put in MAB workouts by mistake.
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Old 06-28-2012, 09:36 AM   #3
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need to know his overall goals as well...size, strength, etc???
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Old 06-28-2012, 06:11 PM   #4
RobMoriRB
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Fav Supp: Mutant Mass
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Default

he wants to lose fat(which he has no fat on his body) but he wants to build muscle, he is 5'5 130lbs....
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Goals(Current)
Squat: 405(355)
Dead Lift: 500(455)
Bench: 315(285)
C&J: 245(195)
Snatch 195(145)

Master Goal: Compete in 1 Lifting Sport!!!


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