Routine 21 - Four Days a Week Basic Bodybuilding
Monday/Thursday:
Chin Behind Neck, 4 x 8 reps
Press Behind Neck, 3 x 8
Barbell Front Raise, 2 x 10
- do one set shoulder width, one set wider
Bench Press, 4 x 12
DB Flat Flye, 3 x 8
Straight Arm Barbell Pullover, 3 x 20
Pulldowns, 3 x 12
Preacher Curl, 3 x 12
superset with:
Cheat Barbell Curl, 3 x 4
Tuesday/Friday:
One Leg Calf Raise, 2 x 60
- 30 full reps, 30 burns
Squat, 4 x 12
- alternate each workout with Front Squat, 4 x 10
Lying French Press, EZ Curl Bar, 4 x 8
superset with:
Pushdowns, 4 x 20
Palms Up Wrist Curl, 3 x 20
- see photos and link for performance:
Dave Draper
Incline Situp, 3 x 50
Front Bend with Broomstick, 2 x 50
Side Bend, 2 x 50
Dips, 6 x 10
Routine 22 - Power Training
Monday/Thursday:
Bench Press, 8,8,4,4,2,2,1,1
Bench Press Supports, 4 x 10 seconds
- 100 lbs. over max, begin at 5 seconds and work up to 10
Bench Press Negatives, 3 x 8
- fight the weight down to chest
Squat, 4,4,2,2,1,1
Quarter Squat, 4 x 10
- no lockout
Squat Supports, 4 x 10
- see bench supports above
Standing Calf Raise, 3 x 50
20 slow full reps, 30 quick burns
Cheat Barbell Curl, 4 x 6
Tuesday/Friday
Regular Deadlift, 6,6,4,4,2,2,
Stiff Legged Deadlift Standing on Bench - 6 x 1 rep
Barbell Shrug, 4 x 6
Power Clean, 6 x 4
- begin each rep from the dead hang
Seated French Press, 4 x 6
Press Behind Neck, 6 x 2 reps
Routine 23 - Powerlift Concentration
Monday/Wednesday/Friday:
Bench Press, 8,8,6,6,4,4,2,2
- concentrate on the initial drive, forcing the reps out fast in the lighter poundages.
Squat, 8,8,6,6,4,4,2,2
Regular Deadlift, 8,8,6,6,4,4,2,2
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