reyes2
02-10-09, 11:26 pm
Hey bros thought I'd share a sample of my routine because animal pump kicks ass. I chose routine 11 from the site but changed it up a bit let me know what you guys think
Week 1
Monday Back/Bi/Abs
Front pulldown 4 sets
100x12
140x8
170x4
170x3
Barbell Rows 4 Sets
135x10
185x8
225x6
225x4
DB Rows 3 Sets
100x10
125x8
150x4
DB Pullover 3 Sets
70x10
95x8
110x5
Hyperext. 3 Sets
bodyweightx12
+45x12
+90x12
Barbbell Curls 4 sets
45x12
65x8
95x4
45x10
Alt. DB Curls 3 sets
25x12
40x6
45x3
Cable Curls 3 sets
30x10
50x8
60x6
Decline situps 4 Sets
bwx15
+45x15
bwx15
+45x7
Tuesday Chest/Tris
Incline DB Press 3 Sets
60x10
85x8
100x8
Flat Bench 4 Sets
135x10
185x6
205x4
135x10
Decline DB Flys 3 Sets
45x8
60x6
75x5
Cable Crossover 4 Sets
30x15
60x8
60x6
15x12
Vbar Pushdown 4 Sets
100x10
120x8
150x8
150x8
Skullcrushers 4 Sets
45x10
65x8
85x4
95x3
Dips 3 Sets to fail
Wednesday Legs
Sqauts 5 Sets
135x15
185x8
225x6
275x6
135x10
Hack Sqauts 3 Sets
2 Platesx12
3 Platesx8
4 Platesx8
Leg Ext. 4 Sets.... (not Sure what the weight I use here so I'll leave this out)
Stiff Dead 4 Sets
135x10
225x8
275x6
345x4
Leg Curls 4 Sets
45x10
60x8
75x6
75x4
Unilateral Calf Raise 4 Sets
4 Platesx15
6 Platesx15
7 Platesx10
8 Platesx7
Seatea Calf Raise 4 Sets
45x20
135x15
185x10
225x7
Thursday Shoulders/Traps
Smith Machine Press 4 Sets
1 Platex10
45+25x8
2(45)x8
2(45)+10x4
Seated Side Raises 4 Sets
25x8
35x8
45x6
45x6
Front Raise 3 Sets
20x8
30x8
40x6
Bent Cable Lateral Raise 3 Sets
20x8
30x6
30x6
Barbbell Shrugs 4 Sets
135x12
225x10
315x10
405x6
DB Shrugs 4 Sets
100x10
120x10
140x8
140x6
Decline Situps 4 Sets (Same as Monday)
Week 2
Monday Back/bis/abs
Deadlift 4 Sets (next week going for 405)
135x10
225x8
315x6
365x4
Seats Rows 4 Sets
100x12
160x8
200x4
200x4
Close Grip Front Pulldown 4 Sets
100x8
140x8
170x4
170x4
Straight Arm Pulldown 3 Sets
40x8
60x8
60x6
Incline DB Curls 3 Sets
25x8
30x4
25x6
Hammer Curls 3 Sets
35x8
45x8
55x6
Preacher Curls 3 Sets
45x8
65x8
65x6
Same Situps as before
Tuesday Chest/Tris
Incline BB Press 3 Sets
135x8
185x6
205x6
Flat DB Press 4 Sets
60x10
80x8
90x6
90x4
Delcine DB Flys 3 Sets
50x8
60x6
70x6
Cable Crossover 3 sets
30x15
50x8
60x6
Rope Pulldowns 4 Sets
40x8
60x8
60x8
40x10
1 Arm Kickbacks 3 Sets
40x8
50x8
65x6
Overhead DB Ext. 3 Sets
70x8
80x8
90x6
Wednesday Legs
Sqauts (repeat as last week)
Hack Sqauts (repeat)
Leg Ext. (repeat)
Lying Down Leg Curls 4 Sets
70x10
100x8
135x6
135x6
Leg Curls (repeat)
Standing Calf Raise 4 Sets
60x20
150x15
280x10
390x8
Seated Calf Raise (repeat)
Thursday Shoulders/Traps/abs
Smith Presses (repeat)
Side Raise (repeat)
Reverse Pec Dec 4 Sets
70x10
120x8
150x6
150x4
Upright Rows 4 Sets
65x8
95x8
115x6
115x6
Same Shurgs/Situps As last week
So there it is, I'm 21 years old 150lbs and been 6 months of hardcore training. A problem I'm having though is I sometimes drop a pound or 2 and it takes a long time to get it back, why is this? I can't get past 150, it's been 1 month suck at 150-145
Week 1
Monday Back/Bi/Abs
Front pulldown 4 sets
100x12
140x8
170x4
170x3
Barbell Rows 4 Sets
135x10
185x8
225x6
225x4
DB Rows 3 Sets
100x10
125x8
150x4
DB Pullover 3 Sets
70x10
95x8
110x5
Hyperext. 3 Sets
bodyweightx12
+45x12
+90x12
Barbbell Curls 4 sets
45x12
65x8
95x4
45x10
Alt. DB Curls 3 sets
25x12
40x6
45x3
Cable Curls 3 sets
30x10
50x8
60x6
Decline situps 4 Sets
bwx15
+45x15
bwx15
+45x7
Tuesday Chest/Tris
Incline DB Press 3 Sets
60x10
85x8
100x8
Flat Bench 4 Sets
135x10
185x6
205x4
135x10
Decline DB Flys 3 Sets
45x8
60x6
75x5
Cable Crossover 4 Sets
30x15
60x8
60x6
15x12
Vbar Pushdown 4 Sets
100x10
120x8
150x8
150x8
Skullcrushers 4 Sets
45x10
65x8
85x4
95x3
Dips 3 Sets to fail
Wednesday Legs
Sqauts 5 Sets
135x15
185x8
225x6
275x6
135x10
Hack Sqauts 3 Sets
2 Platesx12
3 Platesx8
4 Platesx8
Leg Ext. 4 Sets.... (not Sure what the weight I use here so I'll leave this out)
Stiff Dead 4 Sets
135x10
225x8
275x6
345x4
Leg Curls 4 Sets
45x10
60x8
75x6
75x4
Unilateral Calf Raise 4 Sets
4 Platesx15
6 Platesx15
7 Platesx10
8 Platesx7
Seatea Calf Raise 4 Sets
45x20
135x15
185x10
225x7
Thursday Shoulders/Traps
Smith Machine Press 4 Sets
1 Platex10
45+25x8
2(45)x8
2(45)+10x4
Seated Side Raises 4 Sets
25x8
35x8
45x6
45x6
Front Raise 3 Sets
20x8
30x8
40x6
Bent Cable Lateral Raise 3 Sets
20x8
30x6
30x6
Barbbell Shrugs 4 Sets
135x12
225x10
315x10
405x6
DB Shrugs 4 Sets
100x10
120x10
140x8
140x6
Decline Situps 4 Sets (Same as Monday)
Week 2
Monday Back/bis/abs
Deadlift 4 Sets (next week going for 405)
135x10
225x8
315x6
365x4
Seats Rows 4 Sets
100x12
160x8
200x4
200x4
Close Grip Front Pulldown 4 Sets
100x8
140x8
170x4
170x4
Straight Arm Pulldown 3 Sets
40x8
60x8
60x6
Incline DB Curls 3 Sets
25x8
30x4
25x6
Hammer Curls 3 Sets
35x8
45x8
55x6
Preacher Curls 3 Sets
45x8
65x8
65x6
Same Situps as before
Tuesday Chest/Tris
Incline BB Press 3 Sets
135x8
185x6
205x6
Flat DB Press 4 Sets
60x10
80x8
90x6
90x4
Delcine DB Flys 3 Sets
50x8
60x6
70x6
Cable Crossover 3 sets
30x15
50x8
60x6
Rope Pulldowns 4 Sets
40x8
60x8
60x8
40x10
1 Arm Kickbacks 3 Sets
40x8
50x8
65x6
Overhead DB Ext. 3 Sets
70x8
80x8
90x6
Wednesday Legs
Sqauts (repeat as last week)
Hack Sqauts (repeat)
Leg Ext. (repeat)
Lying Down Leg Curls 4 Sets
70x10
100x8
135x6
135x6
Leg Curls (repeat)
Standing Calf Raise 4 Sets
60x20
150x15
280x10
390x8
Seated Calf Raise (repeat)
Thursday Shoulders/Traps/abs
Smith Presses (repeat)
Side Raise (repeat)
Reverse Pec Dec 4 Sets
70x10
120x8
150x6
150x4
Upright Rows 4 Sets
65x8
95x8
115x6
115x6
Same Shurgs/Situps As last week
So there it is, I'm 21 years old 150lbs and been 6 months of hardcore training. A problem I'm having though is I sometimes drop a pound or 2 and it takes a long time to get it back, why is this? I can't get past 150, it's been 1 month suck at 150-145