ChadO
12-22-09, 3:16 pm
Im about to start this workout program
training routine #2
Cycle: 6-Day Split Routine, Two Days On,
Cycle: One Day Off, One Day On, Two Days Off, Repeat.
Level: Intermediate To Advanced
Goal: Muscle Strength And Size
Monday: Chest/Shoulders/Triceps
Chest
• Incline Bench Presses: 2 Sets X 8 Reps
• Dumbbell Presses: 2 Sets X 8 Reps
• Incline Flyes: 2 Sets X 8 Reps
• Flat Bench Presses: 2 Sets X 8 Reps
• Cable Crossovers: 2 Sets X 15 Reps
Delts
• Machine Rear Laterals: 3 Sets X 10 Reps
• Side Laterals: 3 Sets X 10 Reps
• Machine Laterals: 3 Sets X 10 Reps
• Seated Presses: 2 Sets X 6 Reps
Triceps
• Overhead Tricep Extensions: 3 Sets X 12 Reps
• Lying Tricep Extensions: 3 Sets X 12 Reps
Abs
• Ab Crunches: 3 Sets X 15 Reps
Tuesday: Legs/Calves
Legs
• Squats: 4 Sets X 6-15 Reps
• Lying Leg Curls: 4 Sets X 15 Reps
• Sissy Squats: 4 Sets X 15 Reps
• Stiff Leg Deadlifts: 4 Sets X 15 Reps
Calves
• Standing Calf Machine: 4 Sets X 15 Reps
• Seated Calf Raises: 4 Sets X 15 Reps
Abs
• Reverse Ab Crunches: 3 Sets X 15 Reps
Wednesday: OFF
Thursday: Back/Biceps
Back
• Barbell Rows: 3 Sets X 6-8 Reps
• Dumbbell Rows: 3 Sets X 8 Reps
• Seated Cable Rows: 3 Sets X 10 Reps
• Chins: 3 Sets To Failure
• Deadlifts: 2 Sets X 6-8 Reps
• Shrugs: 4 Sets X 15 Reps
Biceps
• Preacher Curls: 3 Sets X 8 Reps
• Seated Dumbbell Curls: 3 Sets X 8 Reps
Abs:
• Ab Rope Crunches: 3 Sets X 15 Reps
Friday: OFF
Saturday: OFF
Sunday: REPEAT
I was wondering how i should decide which weight i should use. like for chest day, the first 8 reps be a nice moderate 8 rep weight, and the other set be a difficult 8 rep with the last 2 being a somewhat failure reps. If anyone has any advice that would be awesome, im going to do this work out starting the first of the yr with my Pak, M-Stak, Nitro, Pump, Omega stak. So hopefully i will see some crazy results. thank guy.
Chad
training routine #2
Cycle: 6-Day Split Routine, Two Days On,
Cycle: One Day Off, One Day On, Two Days Off, Repeat.
Level: Intermediate To Advanced
Goal: Muscle Strength And Size
Monday: Chest/Shoulders/Triceps
Chest
• Incline Bench Presses: 2 Sets X 8 Reps
• Dumbbell Presses: 2 Sets X 8 Reps
• Incline Flyes: 2 Sets X 8 Reps
• Flat Bench Presses: 2 Sets X 8 Reps
• Cable Crossovers: 2 Sets X 15 Reps
Delts
• Machine Rear Laterals: 3 Sets X 10 Reps
• Side Laterals: 3 Sets X 10 Reps
• Machine Laterals: 3 Sets X 10 Reps
• Seated Presses: 2 Sets X 6 Reps
Triceps
• Overhead Tricep Extensions: 3 Sets X 12 Reps
• Lying Tricep Extensions: 3 Sets X 12 Reps
Abs
• Ab Crunches: 3 Sets X 15 Reps
Tuesday: Legs/Calves
Legs
• Squats: 4 Sets X 6-15 Reps
• Lying Leg Curls: 4 Sets X 15 Reps
• Sissy Squats: 4 Sets X 15 Reps
• Stiff Leg Deadlifts: 4 Sets X 15 Reps
Calves
• Standing Calf Machine: 4 Sets X 15 Reps
• Seated Calf Raises: 4 Sets X 15 Reps
Abs
• Reverse Ab Crunches: 3 Sets X 15 Reps
Wednesday: OFF
Thursday: Back/Biceps
Back
• Barbell Rows: 3 Sets X 6-8 Reps
• Dumbbell Rows: 3 Sets X 8 Reps
• Seated Cable Rows: 3 Sets X 10 Reps
• Chins: 3 Sets To Failure
• Deadlifts: 2 Sets X 6-8 Reps
• Shrugs: 4 Sets X 15 Reps
Biceps
• Preacher Curls: 3 Sets X 8 Reps
• Seated Dumbbell Curls: 3 Sets X 8 Reps
Abs:
• Ab Rope Crunches: 3 Sets X 15 Reps
Friday: OFF
Saturday: OFF
Sunday: REPEAT
I was wondering how i should decide which weight i should use. like for chest day, the first 8 reps be a nice moderate 8 rep weight, and the other set be a difficult 8 rep with the last 2 being a somewhat failure reps. If anyone has any advice that would be awesome, im going to do this work out starting the first of the yr with my Pak, M-Stak, Nitro, Pump, Omega stak. So hopefully i will see some crazy results. thank guy.
Chad