Favorite workout routine!! ESPECIALLY while on gear! Works best for me with all the different routines I've tried.
I might not be an expert but I went from 135lbs to 180lbs all natural then went up to 220lbs now sitting 207-210 lbs. Point is that I'm obsessed with the journey of getting huge! To where I've experimented with diets and workout routines! So I'll be sharing what has worked for me with all my experimenting! This is my chest workout layout! With my workout split I hit them Monday & Friday or Tuesday & Saturday. This layout is an example to what I do with every muscle. Day one of the muscle I go for size! BARS BUILD MUSCLE always going up on weight I lift! But the second time I hit the muscle I go for the pump! That full stretch hold it hold it and squeezeeeeeeeee at the top of the movement for 5 seconds. I do this so I can get that thickness and form my muscle! Take advantage of the gear! One more thing to point out I do tri ceps with chest and bi ceps with back because this way I get such a better pump! Works for me! After a while I do go back to having an arm day to surprise my body but honestly prefer it split up with a big muscle.
Chest & Tri Ceps
+ Incline Bench Press
- 15 reps _ 135 lbs (warm up)
- 12 reps _ 185 lbs
- 10 reps _ 225 lbs
- 8 reps _ 245 lbs
- 6 reps _ 275 lbs
- 6 reps _ 275 lbs
+ Decline Bench Press
- 12 reps _ 135 lbs
- 10 reps _ 155 lbs
- 8 reps _ 185 lbs
- 6 reps _ 225 lbs
- 6 reps _ 245 lbs
+ Flat Bench Press
- 12 reps _ 185 lbs
- 10 reps _ 205 lbs
- 8 reps _ 245 lbs
- 6 reps _ 315 lbs
- 6 reps _ 315 lbs
+ Close Grip Bench Press
- 12 reps _ 135 lbs
- 10 reps _ 155 lbs
- 8 reps _ 175 lbs
- 8 reps _ 175 lbs drop set to failure 135 lbs
- 8 reps _ 175 lbs drop set to failure 135 lbs
+ Rope Extensions
- 12 reps _ 135 lbs
- 10 reps _ 155 lbs
- 8 reps _ 175 lbs
- 8 reps _ 175 lbs
- 8 reps _ 175 lbs
+ Incline Dumbbell Flys
- 15 reps _ 55 lbs
- 12 reps _ 60 lbs
- 10 reps _ 65 lbs
- 8 reps _ 75 lbs
- 6 reps _ 80 lbs
+ Cable Flys (supper set with top then down to mid level)
- 20reps (10 second rest) 20 reps _ 20 lbs
- 15 reps (10 second rest) 15 reps _ 25 lbs
- 15 reps (10 second rest) 15 reps _ 30 lbs
- 12 reps (10 second rest) till failure _ 35 lbs
- 12 reps (10 second rest) till failure _ 35 lbs
Chest & Tri Ceps Part II
+ Incline Bench Press
- 20 reps _ 135 lbs (pause reps)
- 15 reps _ 225 lbs (pause reps, forced reps if needed)
- 10 reps _ 245 lbs~10 reps _ 195 lbs~10 reps _ 145 lbs~burn out _ 95 lbs
- 10 reps _ 245 lbs~10 reps _ 195 lbs~10 reps _ 145 lbs~burn out _ 95 lbs
- 10 reps _ 245 lbs~10 reps _ 195 lbs~10 reps _ 145 lbs ~ burn out _ 95 lbs
+ Decline Bench Press
- 20 reps _ 135 lbs
- 15 reps _ 185 lbs
- 10 reps _ 195 lbs~10 reps _ 145 lbs~10 reps _ 95 lbs
- 10 reps _ 195 lbs~10 reps _ 145 lbs~10 reps _ 95 lbs
- 10 reps _ 195 lbs~10 reps _ 145 lbs~10 reps _ 95 lbs
+ Incline and Flat Dumbbell Flys
- 20 reps _ 50 lbs
- 20 reps _ 55 lbs
- 15 reps _ 65 lbs ~ 15 reps _ 55 lbs ~ 15 reps _ 45 lbs
- 12 reps _ 70 lbs ~ 12 reps _ 65 lbs ~ 12 reps _ 55 lbs
- 8 reps _ 75-80 lbs ~ 8 reps _ 65 lbs ~ burnout _ 55 lbs
+ Rope Extensions (3 angles : super set)
- angle 1,2,3 / 20 reps _ 25 lbs (10 second rest between each angle)
- angle 1,2,3 / 20 reps _ 30 lbs (10 second rest between each angle)
- angle 1,2,3 / 20 reps _ 30 lbs (10 second rest between each angle)
- angle 1,2,3 / 20 reps _ 40 lbs (10 second rest between each angle)
- angle 1,2,3 / 20 reps _ 40 lbs (10 second rest between each angle)
+ Skull Crushers
- 20 reps _ 65 lbs
- 20 reps _ 85 lbs
- 12 reps _ 105 lbs ~ 12 reps _ 85 lbs ~ 12 reps _ 65 lbs (same weight : same reps for 3 sets)
+ Cable Flys (set to the top & mid)
- 20 reps _ 30 lbs
- 20 reps _ 35 lbs
- 12 reps _ 40 lbs (10 second rest) 10 reps (10 second rest) 8 reps (10 second rest) 8 reps
- 12 reps _ 40 lbs (10 second rest) 10 reps (10 second rest) 8 reps (10 second rest) 8 reps
- 12 reps _ 40 lbs (10 second rest) 10 reps (10 second rest) 8 reps (10 second rest) 8 reps
If you see anything that needs fixing feel free to shoot it my way. More the appreciate it!
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I don't really have a set routine. I'm always changing programs frequently. I just finished a great 9 week program using different intensity techniques. 1st 3 weeks was 7 sets of 6 w 30 seconds rest. 2nd 3 weeks was TUT. Finished it off last 3 weeks w rest pause and triple stops.
Now I'm doing more of a power building routine, building up strength for these 3 weeks. Then a week deload of more bb, volume routine. Keeps everything fresh and interesting w hardly any plateau. I'm growing like a weed.
Do you fully lock-out when pressing.
No I don't. I like stopping right before I lock out to not put all that tension on my elbows and to have that pressure on my muscle through the whole movement.
Should I lock out?:
No.... you are doing it right bro, thats why i asked
Perfect then haha thanks bro
Now it's time to experiment with this diet and gain some weight starting new years and be nice and dry for my shoot!
I quit declines long ago. flat builds the lower half of the pec anyway in my opinion. Upper chest is what most people lack, so I hit incline the hardest. Like was posted prior, I'm always changing things up regardless.