RenegadeRows
04-05-08, 11:54 pm
I am looking to g-diesel's circuit-breaker workout to lean up a little over the next 10 or so weeks along side a keto diet. Has anyone tried it? is it a good mass builder?
Please critique my tweaked version: All sets will be done with 8-10 reps unless specified...
Day 1: Back
5 supersets of:
Widegrip pulldowns
Yates rows
Inverted close-grip pulldowns
Inverted yates rows
Hyperextensions (by themselves)
Day 2: Chest
4 supersets of sets of:
DB bench press
DB flat flye
DB Incline Press
DB incline Flye
Dips (by themselves)
Day3: Quads
5 supersets of:
Squats (by themselves)
Legpress
Hacksquats
Leg extension
Leg curls
Day 4: Bis
4 supersets of:
EZ bar preacher curl
Barbell curl
Incline curl
Hammer curl
DB Preacher curl
Day 5: Shoulders:
5 supersets of:
Military press (barbell)
Rear delt machine
Side lateral (cable or db whichever feels good that day)
Wide-grip Smith-machine upright rows
DB Shrugs (each heavy set till fail followed by 10 reps with 20 lbs lighter db)- 5 sets of this
too
Day 6: Tris:
4 Supersets of:
Skullcrushers
Tricep pushdown
1 Dumbell overhead
Bench Dips with 45 lb plate on legs (to fail)
Close-grip bench (alone)
Day 7: calves:
4 sets of:
Standing calf raise machine
Sitting calf raises
Leg press machine calf raises
Sitting calf raise machine (till fail)
*kinda limited in the calf area because the gym only has 2 calf machines to work on*
Please critique my tweaked version: All sets will be done with 8-10 reps unless specified...
Day 1: Back
5 supersets of:
Widegrip pulldowns
Yates rows
Inverted close-grip pulldowns
Inverted yates rows
Hyperextensions (by themselves)
Day 2: Chest
4 supersets of sets of:
DB bench press
DB flat flye
DB Incline Press
DB incline Flye
Dips (by themselves)
Day3: Quads
5 supersets of:
Squats (by themselves)
Legpress
Hacksquats
Leg extension
Leg curls
Day 4: Bis
4 supersets of:
EZ bar preacher curl
Barbell curl
Incline curl
Hammer curl
DB Preacher curl
Day 5: Shoulders:
5 supersets of:
Military press (barbell)
Rear delt machine
Side lateral (cable or db whichever feels good that day)
Wide-grip Smith-machine upright rows
DB Shrugs (each heavy set till fail followed by 10 reps with 20 lbs lighter db)- 5 sets of this
too
Day 6: Tris:
4 Supersets of:
Skullcrushers
Tricep pushdown
1 Dumbell overhead
Bench Dips with 45 lb plate on legs (to fail)
Close-grip bench (alone)
Day 7: calves:
4 sets of:
Standing calf raise machine
Sitting calf raises
Leg press machine calf raises
Sitting calf raise machine (till fail)
*kinda limited in the calf area because the gym only has 2 calf machines to work on*