Friday, May 20, 2011

Workout Program

So after alot of rearch online and magazines i finally came across this workout program that is a 6 day split and is designed for mass building, something a bodybuilder would want.  These workouts will be long so i think i will alternate which ones i do each day, taking out a couple here and there and switching them in on the next day so i dont stay in the gym for hours.  But This is it, I will be posting up my results and progress of what i lifted choosing one day each week to post up once i start actually lifting.  So keep posted on my blog, follow me, and see where this goes!  Also will give advice and take any when offered!

Monday/Wednesday/Friday

Chest
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each

Back
Pull-ups: 4 sets of 10 reps minimum
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps

Thighs
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each

Calves
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps

Tuesday/Thursday/Saturday

Shoulders
Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up
Lateral raises: 4 sets of 8 reps each
Bent-over dumbbell laterals: 4 sets of 8 reps each
Dumbbell shrugs: 3 sets of 10 reps each

Upper arms
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each

Forearms
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each

Calves
Seated calf raises: 4 sets of 10 reps each

Abdominals
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps

18 comments:

  1. Good luck with the programme! I would do the same, but I don't think I'm ready for that kind of bodybuilding yet.

    PS The first paragraph is a bit hard to read, due to the colours.

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  2. Great routine, i myself do similar sets etc.. you deserve great credit..keep it up

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  3. Thanks guys and yeah i fixed the text haha

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  4. lol I'm gonna do ten pushups 2night

    ya that should just about do it

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  5. I just work out 3 or 4 days a week & rest in between. Your muscles need some time to heal & regenerate man.

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  6. Yeah, i take one day off...plus im using supplements so the recovery time i need will be alot shorter than average

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  7. Seemslike a pretty intense regiment!

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  8. I have to renew my gym card and lift some iron summer is comming and one should look good on the beach

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  9. pff that's quite a workout, would need something like that right now cos of the huge hangover T_T

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  10. A lot of people say an extensive workout is unnecessary but I disagree. It's hard to work out your entire body if you do it only 3 days a week.

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  11. Yeah alot of people do a 3 day split, thats what i just did and im stepping up to a near full week workout, i started to plateau and Im aiming to be a body builder, not just get in shape.

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  12. I do some sort of exorcise nearly everyday, no formal routine just different basic things like squats push ups curl ups ect. I just want to be in shape. Good luck bulking up.

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  13. I'm doing a similar routine. I follow an advanced workout routine created by Scooby1961. I bet you know him and his videos. However, I do modify this a little bit - mostly to focus on biceps and burning fat - tricky to combine at the same time.

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  14. Yeah i heard of him and seen some of his stuff, this workout is a near copy to what Arnold's was during his prime...I figured if it worked for the champ and golden man of body building it'll sure work for me!

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  15. Goodluck put in the hard work will pay off.

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    Thanks to the article, I've now got the body I've always dreamed of!

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