Muscle and Brawn Forums - C-murder- ol big boy

This is basically part two of my year. This is stage 2 plan with my coach joseph ohrablo.

day 1-legs

1-leg extensions two sets x 20 as a warm up

2-squats 6x10

3-in place lunges holding dumbbells 3 sets x 15 each leg

4-leg press 4 sets 10 reps feet low 10 reps feet high on platform. no rest between changing feet postions add weight to each

5- leg extensions do one set to failure x 30 reps!! if you fail before 30 rest 30 seconds go again, rest 30 seconds etc

6-stiff leg deads barbell 4 sets x 8 add to each fail on last

7-seated leg curls 2 sets x 10 fail on both

8- calf press on leg press 5 sets x 20

day 2-chest and shoulders

1-incline dumbbell presses 5 sets x 10 add to each fail on last

2-flat dumbbell flyes 4 sets x 12 add to each fail on last

3-incline machine press (any machine) 3 sets x 15 fail on all three

4-push ups one set to failure

5-barbell push press 4 sets x 5 add to each fail on last

6-wide grip barbell upright row 3 sets x 8 reps add to each fail on last

7-dumbbell side laterals 2 sets x fail x 15

8-rear lateral machine 2 sets x 15 fail on both

day 3-back

1-deadlifts 3-4 warm ups 8-10 reps on warm ups then 5 sets x 3 reps add to each fail on last

2-decline dumbbell pullovers 4 sets x 10 add to each fail on last

3-hammer row or seated cable row 3 sets x 8 fail on last set

4-pull ups 2 sets x failure

5-pulldown to front 4 sets x 10 add to each fail on last

6-barbell shrugs 5 x 5 fail on last

day 4-arms

1-barbell curls 4 sets x 8 fail on last

2-one arm dumbbell preacher curls on flat side 3 sets x 10 fail on last

3-two arm dumbbell hammer curls fst-7...7 sets x 10 reps with 30 seconds rest between sets

4-dumbbell close grip press 5 sets x 8 reps fail on last

5-e-z curl bar skull crushers 3 sets x 10 fail on last

6-pressdowns fst-7 7 sets x 10 rest with 30 seconds rest between

day 5-chest and rear delts

1-incline barbell press (free weights) perfect form..5 sets x 10 close to failure on last

2-high incline flyes (1-2 notches below shoulder press) 3 sets x 15 reps fail on last

3-fst-7 on flat flyes 7 sets x 10 reps rest 30 seconds between sets

4-fst-7 on bent over dumbbell laterals 7 sets x 15 reps though!! 30 seconds rest between sets

cardio 3 days a week x 30 minutes any machine any intensity you want

abs twice a week

workout one

1-rope crunches 3 sets x 20-30 reps

2-leg raises flat bench 3 sets x 15-25 reps

3-decline crunches holding a medicine ball 3 sets x 20-30 reps

workout two

1-circuit no rest between exercises

1-crunches x 35
2-leg raise x 20-30
3-plank x one minute
4-bicycle crunches x 50-100