Training Splits and Full Workout!
Do split one for 2 weeks then split 2 for 2 weeks. Lift 5-6 days per week.
AMP- go to failure at least 20 reps
Workout split 1:
Chest-
Incline barbell. 15 12 10 amp
Flat db press. 12 12 amp
Incline flys. 10 10 10
Hammer Incline bench. 12 12 12
Machine Flys. 10 10 10
Pushups: amp amp amp
Bench Press 100 reps
Calves
Legs-
St leg deadlifts. 4 sets of 12
Glutes ham raise: 3 sets of 15
All 3 leg curl machines. 3 sets of 15 on each.
Barbell Lunge: 4 sets walking lunges 12 on each leg.
Leg press. 4 sets of 20
Leg extensions. 4 sets of 20
Squats: 25 50 100
Back-
Pull ups. 3 sets of wide grip to failure. 3 sets of close grip to failure.
Bb rows: 12 12 10 amp
Db rows. 12 12 amp
T bar rows. close grip in the corner. 3 sets of 12
Lat pulldowns. 4 sets of 15
Underhand Cable rows. 3 sets 15
Cable pullovers: 3 sets of 15
close grip pull down: 3 sets of 20
Abs
Shoulders/traps-
Barbell press. 12 12 10 amp
Seated lateral raises. 4 sets of 15
Hammer press. 4 sets 12
Rear delt machine. 15 15 12 12 amp
DB shoulder press: 12 12 12
Circuit:
Db upright row. 12 12 12
Db shrugs. 20 20 20
Barbell shrugs. 20 20 20
Machine lateral raises: 12 12 12
Calves
Arms-
Close grip bench: 4 x 10
DB Skull crushers: 3 x 12
Rope pressdowns. 4 sets 20
Single arm cable press downs: 3 sets 15
BB curls. 4 x 10
Alt db curls. 4 x 12
Incline Curls: 3 x 15
Hammer Curls: 4 x 12
Abs
Workout split 2:
Chest and Back-
Lat Pulldowns: 20 16 12 10
Low Pulley Rows: 20 16 12
DB Incline Press: 20 16 12
Bench Press: 12 12 12
Barbell Rows (underhand): 12 12 12
Dumbell Incline Flys: 20 16 12
DB Rows: 12 12 12 alternate arms with no rest
Hammer Strength Chest Press: 12 12 12
Barbell T bar rows: 12 12 12
ABS
Shoulders and Calves-
Barbell shoulder press; 20 16 12
DB Shoulder Press: 20 16 12 10
Barbell front raises on an incline bench: 12 12 12
Rear Delt raises on an incline bench 12 12 12
Drop set on seated DB lateral raises: 12x5, 10x8, 8x10, 5x20 (2 rounds)
DB upright row: 12 12 12
Hammer Strength Shoulder Press: 20 16 12
Bb shrugs. 12 12 12 12 12 (heavy)
Seated Calves: 4 sets of 20
Standing Calves (Smith Machine): 4 sets of 20
Hamstrings and Biceps-
Single leg curls: 4 sets of 15
Barbell Curls: 20 16 12 10
Seated alternated db curls: 12 12 12
Leg Curls on the exercise ball: 3 sets of 15
Seated Incline cable curls: 3 sets of 15
romanian deadlifts: 4 sets of 8 (slow stretch
alternating db curls: Hold one arm halfway up while doing curls on the other then switch with not rest. Do 3 sets of 10 on each arm.
ABS
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h23arDid legs today and DAMN! i could barely get home, almost puked walking home of how intense this split was, Thanks PapaSwole. Gonna harder next week.
more than welcome!!!
My biceps are so pumped after the 2nd set of BB curls i can just barely do 12 reps with the 30s...fucking painful lmao
lol arm day was prob my most painful day! It was awesome tho. i could barely reach my ear buds
Lol i just can't go heavy with this workout or i won't be able to finish it, i can't lift up my cup to take a drink haha!
had to get the wife to pull the car around after legs today, it hurts so good
I mis read the order, probably intentionally and did the Back Split tonight! Love the feeling and went up on everything. Did better on a few of the Chest split exercise yesterday also. Surprisingly, cause i'm just at low TRT level now!!! Can't wait to get back on full speed ahead. Gotta get the bloods done first and the check up.
just got mine back today, everything within range! test level a bit low but was expected, another week and i should be good today. today was the first day i felt great in the gym in a couple of weeks and i took full advantage
Boom! Chest day has been completed! Never had such a sick fkn pump like i do right now!!!
Proud of you
Started 2nd week tonight, Chest! Great pump, to the point of no definition, just thick and full of blood!!!
Then took some pics and the magical outer dimple is finally visible!!! I been feeling for that for months and now I can SEE IT, and a split line going across to the middle of the chest! Thanks PAPASWOLE!
http://www.eroids.com/pics/papaswole-chest-split-2nd-week-pec-split-is-s...
the workouts are pretty intense. I did the 1st shoulder split today. Bitches were burning!
We been liking them! Gotta pick your weight right to get all the reps and fail. I messed up last week and did the 2nd shoulder split! Oops. It was good still don't understand the sets and reps with the lateral raise drop sets though?
yea thats what i was having a hard time with was guessing the weights. I got it down pretty good tho. Some of the first sets were off a little but used them to get a more accurate weight. The circuit at the end is what f'ed me up lol
shit ahhhhhh. half way done back lol
for the first back split how do u perform a close grip pulldown? like a lat pulldown? also confused on cable pullover....
close grip same as lat pulldown just use the close grip handle one hwere your palms face each other and also used for tbar rows
Close grip pull downs, just pull your hands in. Cable pullover, I use an incline bench and the cable about half way up. Keep your arms extended with slight bend at elbow to remove stress. Start slightly behind your head and keeping arms straight move them from above your head to your knees.
thanks. I'm was hoping someone would chime soon I'm only on pullups :-)
for close grip u can do under-hand or over-hand with a shorter bar, and around shoulder width done just like the lat pull down, and we have a cable pullover machine in my gym-not sure if that's what he meant tho
thanks m
and how the hell do i track this or add to favorites. This thread or the entire group?
Aiight i'm going to hit the back split! My normal routine is very custom because i have 2 bulging disc in lower back. I will update on how i felt. My upper back is good but i have always struggled with lower even tho i still push it as much as i can.
Arms tonight, we're gonna pump it up! About what we were doing, with an extra exercise! Lets see where the pump lands! LOL ;-P
Your about to have some fun take some l Arginine lol
Thanks Papa, the Arginine and the reps had me thick and full!
Mrs.Fit posted pics, but didn't mention mine underneath! Bitch! LOL ;-P
jk Baby!
http://www.eroids.com/pics/showing-gorillafit-how-to-curl
hahaha, pump is insane, my biceps still are tight from last night
Posted up a couple pics after doing the second split for Delts. Man do I like working Delts, the pump, the pain, the fucking Swole!!!
http://www.eroids.com/pics/papaswoles-shoulder-split-routine
Well that wasn't right! DUH! I did the 2nd split shoulder routine tonight!
So Papa, explain the "Drop set on seated DB lateral raises: 12x5, 10x8, 8x10, 5x20 (2 rounds)" How do you do these as drop sets with different multiple sets and reps?
BTW, F'ing huge pump!!!
Your going to win brother
I'm ready to win Papa! Wanna make sure I'm headed in the right direction. I'm using the off season diet and Split routine right now. I think I need more size. Right now I'm back to TRT dose and cleaning Receptors. Have my Dr appt on the 8th. Get my bloods and get ready to do what I need to do! Point me in the right direction, and I'll get it done!
Operation volume is in motion!!!
Yeah buddy, pushing the limits!
I have been following this routine four 4 days now and fuck am I sore, I mean every muscle in my body its hard to walk, sit, move period, wow I have not felt this sore since I started lifting 2 years ago. I guess that just goes to show that the routine I was doing and thought was tuff was pussy shit I'm movin up with papa swipe on my team, thanks my man
word, ive been following it too, but only my legs got sore for some reason...love this workout except for those high reps, i hate those shits! lol keep it up bro!
you have the right recovery tools
True, its definitely my diet, ive never eaten this much before
yea its a lot different when you can eat what you want. everything on my body has been feeling a lot better since the last ebc now that im back to a normal diet
Well im not eating wtvr i want, just lots of carbs..feels amazing after going thru that ebc huh
should have been more clear there...im eating clean its just nice to have a sweet potato and some brown rice etc after not eating it for so long
Yeah my bad, i do have some cheat meals though just not everyday
I usually go as heavy as possible with low reps so I think it's the pure volume of reps makin me so sore but either way being this sore again almost feels good because I know I'm gaining and for me that's all that matters
How long has it been taking u to finish the workout? For me its like 1.5 hours
WithdrawlDid the chest routine in the first split today. Felt great. The last set of 100 reps I was only benching with the bar. Had to rack it twice and take a few deep breaths to get it done. Tomorrow I'll do the killer leg workout!
So I did the leg routine today I didn't throw up but dam it was tough. I thought I already had a challenging routine but mine didn't compare. I made it all the way but could only do 3 sets of 25 for the squats, then I could barely walk out to my car.
Great man keep psuhing for sucess and you will reach it!
Well, i didn't puke. But my legs are shaking uncontrollably when i stand and i need to use both hands on the railing when i go up the steps, feels fucking fantastic!!!
You guys can truly grow from this program!!!
Mrs.Fit and I went through the leg Routine tonight. About half way through she said "Do you think this is a real routine, or maybe he's just f'ing with us to see how much he can get us to do? If he is I will chase him down." Regardless we both agree your evil! LOL ;-P Hell of a pump! Stopped at the 50rep set just bar on the Squats though, just burnt out. Next week we will complete it.
Oh yeah, the glute ham extensions. Didn't really know that exercise so used a low cable and foot strap and went straight back and up? Can you explain the exercise?
Ghr's are the shit. Best way to explain them.. YouTube.