AnabolicBeast23
08-18-09, 3:48 am
This is my first thread posted.....Ive been seriouslly lifting for about 10 monthes now (2 month break) and will continue to train liek a FREAK! Ive learned alot about training, N adding muscle mass. I went from weighting 155 lbs 10 monthes ago to 202 lbs current...6 foot even 13 % BF...still an amatuer, love the passion for lifting, Certified personal trainer, love pushin fuuckkin weight. Check back for some BAD ASS intense ass workout routines my weekly split is as follows....(5 Days on strait, 1 day off, resume 5 days on strait)
Monday-Chest
Tues-Back
Wed-Shoulders
Thurs-Arms
Friday-Legs
Saturday-Rest
Sunday-(Resume 5 day cycle in order) Chest, Mon-Back, Tues-Shoulders, Wed-Arms ETC...
Allows a 5 day rest between each muscle group per workout, which is perfect for me, I feel like Im missing out or losing muscle pumps or fullness only hitting each muscle group once a week with same day routines. My goal is to be 205 lbs, with 8 % BF, shredded, ripped, and jacked by next summer.
Today was shoulder day, tomorrow arms...shoulder routine was as follow.....
Dumbell shoulder presses - 1 warm-up + 4 (dropsets)/8-12 reps - Drop set weight 20-30%
45 lbs db x12 (warm up), 55's/12 reps, 60's/12 reps, 65's/10 reps, 70's/8 - Drop set each
Front lateral raises - 3 (sets)/8-12
20 lbs db x12, 25's/10, 30's/8
Side lateral raises - 3 (sets)/8-12
20's/12, 25's/10, 30's/8
Rear delt machine (Reverse pec-dec) 3 (sets)/8-12
120/12, 135/10, 150/8
Wide-grip upright rows (on smith mchine) - 4 (sets)/8-12
80 lbs (on smith barbell) x 12, 90/10, 110/8, 120/8 - Minimal help on last 2 reps
Shoulder Shrug machine - 3 (sets) 12 reps/3 45's plates on each side
Felt great when i was done, I try to keep workouts no longer then 90 mins...1-2 hours at very most...DOwn to share information with others who got the heart n passion and switch/share up workout routines...All INPUT and advise is welcome....Arms tomorrow will have my w/o posted...IF interested I have a BAD ASS 8 week chest workout routine...supose to add 2 inches onto your chest within 8 weeks routines will be posted, I recommend you try this chest workout Im on week 4 and fuckking love it!
Monday-Chest
Tues-Back
Wed-Shoulders
Thurs-Arms
Friday-Legs
Saturday-Rest
Sunday-(Resume 5 day cycle in order) Chest, Mon-Back, Tues-Shoulders, Wed-Arms ETC...
Allows a 5 day rest between each muscle group per workout, which is perfect for me, I feel like Im missing out or losing muscle pumps or fullness only hitting each muscle group once a week with same day routines. My goal is to be 205 lbs, with 8 % BF, shredded, ripped, and jacked by next summer.
Today was shoulder day, tomorrow arms...shoulder routine was as follow.....
Dumbell shoulder presses - 1 warm-up + 4 (dropsets)/8-12 reps - Drop set weight 20-30%
45 lbs db x12 (warm up), 55's/12 reps, 60's/12 reps, 65's/10 reps, 70's/8 - Drop set each
Front lateral raises - 3 (sets)/8-12
20 lbs db x12, 25's/10, 30's/8
Side lateral raises - 3 (sets)/8-12
20's/12, 25's/10, 30's/8
Rear delt machine (Reverse pec-dec) 3 (sets)/8-12
120/12, 135/10, 150/8
Wide-grip upright rows (on smith mchine) - 4 (sets)/8-12
80 lbs (on smith barbell) x 12, 90/10, 110/8, 120/8 - Minimal help on last 2 reps
Shoulder Shrug machine - 3 (sets) 12 reps/3 45's plates on each side
Felt great when i was done, I try to keep workouts no longer then 90 mins...1-2 hours at very most...DOwn to share information with others who got the heart n passion and switch/share up workout routines...All INPUT and advise is welcome....Arms tomorrow will have my w/o posted...IF interested I have a BAD ASS 8 week chest workout routine...supose to add 2 inches onto your chest within 8 weeks routines will be posted, I recommend you try this chest workout Im on week 4 and fuckking love it!