Killer Wokout - NOT For the Novice

[WarLobo]

Here is my very basic and simple plan. Please note that you WILL have to adjust the weight as I have no idea how strong you are. These are only example weights.

Day 1
10 min warm up
Dead lifts - first exercise
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs

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Pull-ups, narrow grip, thumbs facing toward your face (like you would hold a hammer) supper set with lat pull-downs, wide grip, with palms outward.

Set 1 5 pull-ups, 15 reps 50lbs pull-downs
Set 2 5 pull-ups, 12 reps 60lbs pull-downs
Set 3 5 pull-ups, 10 reps 70lbs pull-downs
Set 4 5 pull-ups, 8 reps 80lbs pull-downs
Set 5 5 pull-ups, 6 reps 90lbs pull-downs

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Circle supper set these three: abs, bis, rear delt flies - you will have to determine the weights and reps for set ups

Set 1 setups, dumbbell curls, read delt dumbbell flies
Set 2 setups, dumbbell curls, read delt dumbbell flies
Set 3 setups, straight bar curls, read delt dumbbell flies

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Bent rows, four sets alternate under hand grip/over hand grip

Set 1 OHG 45lbs (use the Olympic bar)
Set 2 UHG 55lbs
Set 3 OHG 65lbs
Set 4 UHG 75lbs

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Day 2 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo

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Day 3
10 min warm up

Incline bench
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

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Flat bench dumbbell flies - palms facing toward each other.

Set 1 10lbs 15 reps
Set 2 15lbs 12 reps
Set 3 20lbs 10 reps
Set 4 25lbs 8 reps
Set 5 30lbs 6 reps
Set 6 35lbs 4 reps

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Decline bench - narrow grip - shoulder width. When you descend you elbows should point outwards, not "downward" and point to your feet

Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

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Tris, can select from many different exercises. I like to change them every week and hit them from different angles. (this also applies to the bis)

Four sets of you choice

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Standing/sitting shoulder presses. Alternate sets, straight bar behind the neck BUT only lower to the middle of your ear. If this is confusing just do them in front. And dumbbell presses

Set 1 Straight bar 45lbs 10 reps
Set 2 Dumbbell 20lbs 10 reps
Set 3 Straight bar 45lbs 10 reps
Set 2 dumbbell 20lbs 10 reps

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Day 4 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo.

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Day 5
10 min warm up

SQUATS BABY!
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 4 reps - 145lbs
Set 7 20 reps - 45lbs (yes, 20 reps)

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Hammies
Stiff Legged deads
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

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Calves
Seated
Set 1 20 reps - 65lbs
Set 2 15 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 20 reps - 45lbs

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Single Leg extensions.
Set 1 25lbs 15 reps (each leg)
Set 2 30lbs 12 reps "
Set 3 35lbs 10 reps "
Set 4 40lbs 8 reps "
Set 5 45lbs 6 reps "
Set 6 50lbs 4 reps "
Set 7 100lbs 20 reps (both legs)

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Lying single leg hams
Set 1 15lbs 15 reps (each leg)
Set 2 20lbs 12 reps "
Set 3 25lbs 10 reps "
Set 4 30lbs 8 reps "
Set 5 35lbs 6 reps "
Set 6 40lbs 4 reps "
Set 7 80lbs 20 reps (both legs)

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Donkey calf raises

Set 1 20 reps - 100lbs
Set 2 15 reps - 120lbs
Set 3 10 reps - 130lbs
Set 4 8 reps - 140lbs
Set 5 6 reps - 150lbs

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Leg presses
Set 1 one 45 each side 20 reps
Set 2 one 45 and one 25 each side 15 reps
Set 3 two 45's each side 10 reps
Set 4 two 45's one 25 each side 7 reps
Set 5 one 25 each side as many reps as you can. This is your last exercise!!!

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Day 6 light cardio - if you can still walk at all, day 5 was not good enough

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Day 7 heavy cardio blah, blah, blah

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Now day eight can be a total day of rest or you can start back in on day one

This is routien is based on major compound movments hitting all the major muscle groups approx one time per week.

Tip 1 DO NOT WEAR A BELT at this time
Tip 2 Go as deep as you can on squats
Tip 3 Bend you knees a bit on the stiff legged dead lifts and keep you head up back tight and straight.
Tip 4 you may want to do a few min of cardio after your session - up to you
Tip 5 replace the leg press with walking lunges for a different burn

LAte

Lobo

[Trinity13]

Thanks for the workout. I need to change my workout in two weeks. Will try this next. Looks like its going to be fun. [img]/infopop/emoticons/icon_wink.gif[/img]

Can't wait.

You can not achieve what your mind can not concieve

[archive_Iron God]

Lobo,

Do you recommend this for and off cycle athlete?

I think you can over train real easy if your natural and try to do this routine.

IG

[Trinity13]

IG, Good question.

No problem for me as I am on Anavar. However I am training a girlfriend and she is Natural, she doesn't even take supplements.

Can she do this workout or will she be overtraining?

You can not achieve what your mind can not concieve

[WarLobo]

One can always over train. For you natural folks, you may wish to cut back a few of the sets. The pyramid concept is still a very sound workout for both on and off. This example would tend to be needing a bit 'O anabolics of course. And even toss in an off day or two where you felt the need - lord knows I have.

And some of you Elite vets will recognize this for a while back [img]/infopop/emoticons/icon_wink.gif[/img]

LAte

Lobo

[Temple]

Lobo or IG
I am not on but use this, do from 12 down to 6 and sometimes from 10 down to 6 depending on which exercise and how heavy. Some of these end with a 20 rep set, should someone who is not on include this set? One thing I am finding is that by the time I am done with the back portion of this my bis are so trashed I am lucky to get out one set of 10 and the same for tris. Does this mean I should just quit there or do I need to modify the back routine more for my weeie ass so I can get thru everything?
Temple

	ASS Nelson Montana

[archive_Iron God]

Like the man said , NOT for a novice, and I consider myself a novice when it comes to HIgh rep a High set workouts, so its gonna take some gettin used to.


IG

[WarLobo]

The first two set are generally what I concider the warm up sets. We want to flush teh muscle group with fresh blood. Also, this is the time to prefect ones lifting form. Paying close attention to strick lifting form will strenghten your mind and body when you move the the higher weights. You condition yourself and the end results will be well worth the effort.

The last set of high reps/lighter weight is what I call the "ZEN". Spotters are a must and you do not need to always do this.

This is a workout to help shock your body a "tad"
We all have slow and fast twitch muscles, and they respond differently to high/low reps, high/low weights. At some point one will need to train for each or end up stalling out.

One suggestion would be to do this for two lifting "cycles" and then ease back to one more "normal" workout. Then after a time, hit it again.

Right now instead of the high rep "zen" set, I am doing a 10 sec negative with the max weight. So last week my incline sets went like this:

135 x 15
185 x 12
225 x 8
275 x 6
315 x 4
335 x 2 and my third rep was a 10 negative....at this point the spotter must be able to remove and rack the bar as I'm TOAST!

So you see, for me lifting 135 and even 185 is controlled and not very taxing. Now when I hit the 255 and up, that's when I really start to feel it. Adding up the "real" sets, (8+6+4+2+neg) it's not nearly as much as what one might think when first looking at the overall workout.

Hope this helps a bit [img]/infopop/emoticons/icon_smile.gif[/img]

LAte

Lobo

[Temple]

I have been using my first as a warm up and the rest as working sets. I have used this since you first posted it and have stalled out on the amount of weight I can put up - well, that and I took a couple of months off for grief and insanity. Briefy can you tell me what a more sane workout would look like??? Other than that it helps a bunch - thanks.

[WarLobo]

Any other normal routein would be what ever your used to. Or the more typical three sets of an exercise with a certain weight.

LAte

Lobo

[WarLobo]

Here is a workout FC posted up a while back (Yes, FC, I DO keep track out your posts [img]/infopop/emoticons/icon_wink.gif[/img])


FitnessChick
Elite Bodybuilder


Posts: 1227
From:USA
Registered: Apr 2000
posted September 27, 2000 04:03 PM Staff Use Only: **: Logged


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2x a week for bi's really is not necessary....

My current split looks like this....

Day 1 Chest & Shoulders
Day 2 Legs
Rest
Day 3 Back
Day 4 Arms
Day 5 Cardio Abs & Calves
Rest
Repeat day 1

I change my workout split every 2 months or so .....


My last split which I liked a lot was

Day 1 Chest & Bi's
Day 2 Legs
Rest
Day 3 Back
Day 4 Shoulders & Tris
Rest
Repeat

I also did one awhile back that split my leg day up into 2 days as to help the development of my hamstrings & glutes...
that was

Day 1 Chest
Day 2 Quads & Calves
rest
Day 3 Back & Bis
Day 4 Shoulders & Tris
rest
Day 5 hamstrings & glutes
rest
repeat

I usually always train abs & calve alternating days with any split I do.....lately I do additional rear delt work on back day in addition to shoulder day to bring them up....it all depends on you....

As you can see there are many ways to split your workout---just depends on your time schedule & how many days a week you want to train.....

LAte

Lobo

[archive_FitnessChick]

aww, shucks lobo!!!
[img]/infopop/emoticons/icon_biggrin.gif[/img]

[skydancer]

Temple I used this plan for 12wks, wasn't "on" and did fine with it. Some weights I had to push up and some adjust down but its a good one.

I also am incorporating some of FC's now...love those rear rope pulls she suggested.

ps - hello everybody...I'm following you all around!

Those who dare to fail miserably, can achieve greatly. - R.F. Kennedy