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10-09-2008, 12:59 PM | #1 |
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BigEazy's 6 day schedule week 1 of 3 (rotating)
if anyone has any input or feedback that they think can help up my size, and strength please let me know.
I am 19 years old Max Bench- 325 height- 6'2 Max Squat- 405 weight-228 lbs. Max Deadlift- 345 biceps- 18 in. chest- 48 in. thigh- 25 in. calf- 19in. waist- 33 in. neck- 18 in. forearm- 13.5 in. Day #1- (Chest, Triceps, and Abs) Begin with 1 set max. pushups 1. Flat Bench- 4 x 10,8,6,4 2. Incline Bench- 4 x 10,8,6,4 3. Decline Bench- 4 x 10,10,8,6 4. Cable Crossovers- 4 x 10,10,8,6 5. Pectoral Flyes (machine)- 4 x 10,10,8,8 6. Incline Press (machine)- 3 x 8,6,4 Triceps- 1. Triangle extension (cable)- 4 x 10,10,8,8 2. single cable extensions- 4 x 10 3. Kickbacks- 4 x 10,10,8,8 4. Dips- 4 x maximum Abs- 1. Decline Sit ups- 4x25 2. Cable Crunches- 4x25 3. Knee ups- 4x20 4. Laying leg lifts- 4x25 Day #2- (Back, Biceps, Obliques) Begin with 1 set max wide grip pullups 1. Lat Pulldown Frontal-4x10,10,8,6 2. Lat Pulldown Bicep grip- 4x10,10,8,6 3. Seated Cable Rows- 4x10,10,8,6 4. Plate loaded high row- 4x10,10,8,6 5. T-Bar rows-4x10,10,8,6 6. Deadlifts- 3x10,8,6 7. Hyperextensions- 3x20 Biceps- 1. Preacher Curls- 4x10,10,10,8 2. Superman Curl- 4x10,10,8,8 3. Incline DB Curls- 4x10,10,8,8 4. Bent over DB suppersets-35lb-6 reps, 25lb.-8 reps, 15lb.-10 reps. 3 sets with each arm. Obliques- 1. weighted side bends- 4x20 2. torso twist- 4x20 3. Oblique crunches-4x20 Day #3- (Shoulders, Traps, Forearms) 1. Military Press- 4x10,10,8,6 2. Seated DB press- 4x10,10,8,8 3. BTN Press (smith machine)- 4x10,10,8,6 4. upright rows (cables/smith)-4x10,10,8,8 5. DB Frontal raises- 4x10 6. Rear Deltoid Flyes (DB)-4x10,10,8,8 Traps- 1. DB Shrugs-4x10,10,8,6 2. Behind back barbell shrug- 4x10,10,8,8 Forearms- 1. Reverse Curls-4x10,10,8,8 2. behind back barbell wrist curls-4x10 3. DB concentration wrist curls- 4x10 Day # 4- (Chest, Triceps, Abs) max. pushups 1.-3. repeats day #1 but uses a dumbell press instead of a bench press (flat,decline,inlcline) 4. DB flyes-4x10,10,8,8 5. Upward Cable Crossovers-4x10,10,8,8 6. Decline press (machine)-3x8,6,4 Triceps- 1. Rope extensions-4x10,10,8,8 2. Overhead DB extensions- 4x10,10,8,6 3. Nosebreakers-4x10,10,8,6 4. Tricep Press (machine)- 4x10,10,8,8 Abs- 1. Crunches-4x25 2. Vertical leg lifts- 4x20 3. machine sit ups-4x25 Day #5- (Back,Biceps,Obliques) 1. Wide Grip Pullups-4xmax. 2. Chin Ups-4xmax. 3. wide grip seated rows-4x10,10,8,6 4. Low row machine-4x10,10,8,8 5. bent over barbell rows- 4x10,10,8,6 6. Lower back extensions- 4x12 Biceps- 1. 21's bent bar-4 sets 2. cable concentration curls-4x10,10,8,8 3. Standing flat bar curl-4x10 4. Angulated hammer curls (alternating)-410,10,8,6 Obliques- 1. oblique crunches-4x20 2. side bends-4x20 3. torso twist- 4x20 Day #6 (LEGS!, forarms, abs) 1. Squats-4x10,10,8,6 2. Leg Press-4x10,10,8,6 3. Iso leg exension- 4x10,10,8,8 4. Leg Curl- 4x10,10,8,8 5. Kneeling leg curl-4x10 6. Hip Abduction-4x10 Calfs- 1. Horizontal Calf press- 4x10 2. Seated calf raise- 4x10 Forarms- 1. Reverse curl (cables) 4x10,10,8,8 2. behind back wrist curls 4x10 3. DB wrist curl-4x10 -This is week #1 out of 3 schedules that I follow (alternating) - other schedules rotate legs into the mix twice a week - all reps are set up with inclining wieght for each set - Just looking for some opinions and suggestions from everyone out there that help me get ahead. Thanks. |
10-09-2008, 07:42 PM | #2 |
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Imo too much volume.
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10-09-2008, 08:48 PM | #3 |
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*no need to do dips AND decline bench in the same workout
*CHINS are far superior to pulldowns for back size and strength *behind the neck exercises can be dangerous for the shoulder joint *weighted side bends can thicken the waist *nose breakers done WITH DUMBELLS are safer and can be more effective as well *add stiff-legged deadlifts |
10-09-2008, 09:05 PM | #4 |
BANNED for being a JETS fan
Join Date: Oct 2007
Posts: 11,538
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Dude to much oblique work ur going to make ur waist bigger and to many chest movements
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11-08-2008, 03:58 PM | #5 |
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how long are your workouts? That seems like a lot of sets...and you are already a big boy at 6'2, how much do you weigh? and what's your body fat %? focus your time in the gym on intense, heavy compound movements!
AND EAT!! |
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