my weekly workout
here is my training split:
-----------Moday: Front legs
1- warm up
2- Charles glass style machine squats
3- front squat
4- charles glass style low inverted leg press
5- heavy extensions with two drop sets
-------------Tuesday: Chest/Bis
Warm up- push/pull up super set
1- Flat bench
2- Incline bench
3- cable fly
4- side chest movement ( i switch b/t bench and cables)
Bi's
1- Bar curls
2- alt d-bell curl
3- hammer curls
4- machine burn-outs
--------------Wednesday: back
1- Lat pull downs
2- 1 arm dbell row
3- high Machine pulls
4- Dead lift (half)
5- cable pull overs
6- Hyper extensions
7- Shrugs 4 drop sets
----------Thursday: Hams/clafs
1- double ham curls 4 warm up sets
2- high wide leg press
3- single leg curls
4- double leg curl heavy with 2 drop sets
5- lunges
6- 10 sets of calfs on leg press
7- walk around the gym on toes with 45s
-------------Friday shoulder and tris
Shoulders: always diffrent depending how i feel
tris:
1- cable push down
2- scull crushers
3- dips
4- rope cable push down
5- single arm burn outs
-----------saterday: accessories
1- abs 6 exercises 3 sets each
2- forearms 4 exercises 4 sets each
3- bi's or calfs again
---------Sunday: off
2hrs cardio
Also 3 days a week i warm up for 15 min and finish up the work out with 30 min cardio.
when trying to get leaner i will do fasted cardio 3 days a week.
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Anoni'm guessing you're doing legs beginning of the week bc you've heard that it will increase strength in subsequent workouts? if so, any chance you understand why that is said?
also, what in the hell is a "side chest" exercise??
samick94the only reason i spilt my leg day up is so i can target the outer sweeps and front of my legs better. same goes for hams. i started doing this about 5 months ago and my outer sweeps have become much more developed and my hams the same. also if i do legs all at once i would be in the gym for way too long. it also helps me spare time.
side chest.
i use a decline bench and sorta do a variation of flue. or i use the cables. put the cables high. stand incline with them and do a downward motion. keeping my elbows inline. it really hits the outter pec and helps develop your whole chest.
Anongotcha. i've heard a lot of gym rats tell me that "if you work legs at the beginning of the week, it will make you stronger in the rest of your body; you will grow more." thought that was your mindset.. anyhow, it's a partial truth. working any muscle yeilds a hormonal response. the greater the amount of muscle broken down, the greater the hormonal response. the leg muscles are such a large group of muscles, that it causes a significant response. however, if running juice, a lot of those aspects are null.
as for the chest... so many people subscribe to the mentality of inner, upper, and outter chest. truth is, there is no such thing. the pecs consist of two muscles: pectoralis major and minor, which are essentially stacked on top of each other. these two are shaped like a fan blade, with the major being the larger of the two. theri points of orign are the sternum (breast bone) and the insertion point is the humerus. when it contracts, the entire bundle of fibers contract pulling the two points closer together.
most chest exercises utilize the triceps and the anterior deltoids. you can adjust hand position and the angle of the bench to vary the emphasis placed on the secondary muscles, but it is physiologically impossible to shape a muscles, or only work part of it. the only factor that determines the shape and size of a muscle is genetics.
samick94to me that is just brocience: lifting advice from an unqualified bro, who looks like he works out. and when your on juice it really doesnt make a difference, like you already said.
I totally agree genetics play a huge role. i just like doing different movements for chest.
AnonRight on. I like to add variation also. Keeps me from getting bored.
2 hrs of cardio? Damn that has got to be catabolic to your muscle.
slow steady is never catabolic, a 2 hour fast walk wont do much
samick94yup i normally do the bike or just walk on the mill and watch a movie
ok bro , from my workouts, I dont know how much experience u have in the gym. but me and my friends did constructed this thing that blowed us all up. what u do is for each big muscle u do 6 exercises and 6 sets for each exercise. and for each small muscle 3 exercises and 6 sets for each exercise. This kicked my ass and i saw serious results
Xv, what rep ranges do you use for each set? Do you keep it constant or change it up along with the weight? I'm going to try this for the next 8 weeks.
off cycle im always switching, on cycle its low heavy volume
Anoni can see that i need to do a write up on "motor unit recruitment". will give a breakdown of how to stimulate the appriate muscle fiber type for the desired goal.
samick94i guess im going to have to try that out. i just did your type of HIIT cardio. 1min sprint 1 min walking. i did 7 sets with a 2min warm up and 2 min cool down. i like it much more than what i was doing. for abs i do almost the same thing you said. 6 movements. but 4 sets each. im going to have to try your idea. and i didnt outline my reps ect. i only put down the movements i do. normally i do a hybrid workout. my set are 4 set with reps 20/16/12/6-8.