NewSchool82
02-17-2019, 04:31 PM
I’ve pretty much been doing the same regiment for a year now. To be honest I think I’m getting bored with it. It’s done wonders for me though. I’ve lost weight gained so good strength and a tad bit of size as well. I’m wanting a new regiment strictly for size and strength. Anyone got a program or regiment they use I can give a go at?
This is is my current regiment.
monday chest (variation from dumbell for 2 weeks and then olympic 8bar for 2 weeks and then machine for 2 weeks if available)
flat bench press.. 15, 5, 8, 8 all to failure
incline bench press same thing
flys 15, 5, 5, 8
tuesday back
bent over single hand rows 15, 8, 5, 8
lat pull downs same thing
seated narrow rows same thing
dead lifts 12, 5, 8,
wed shoulders
military press 15, 8, 5, 8
wings 15, 8, 5, 8
forward rope shoulder raises 15, 8, 5, 8
shrugs 15, 12, 8, 8
thrusday legs
squats 12, 5, 8, 8
hamstring curls 12, 8, 5, 8
calves 15, 15, 8, 10 (this is though to do if you dont have the right amount of weight at your gym.. go 20, 20, 15, 15 if you dont)
quad extensions 12, 8, 5, 8
friday bi/tri
standing bent bar curls 15, 8, 5, 8
standing dumbell hammer curls 15, 8, 5, 8
standing rope straight bar pyramid.. max weight to 4 and then drop weight and do 4.. repeat till your down to nothing on weight.. so it looks like this
200x4
180x4
160x4
140x4
120x4 and so on until you reach the lowest weight possible on the cable rope system
overhead rope extensions 15, 8, 5, 8
straight rope pull downs 15, 8, 5, 8
standing rope pyramid pull downs (same exercise as before)
This is is my current regiment.
monday chest (variation from dumbell for 2 weeks and then olympic 8bar for 2 weeks and then machine for 2 weeks if available)
flat bench press.. 15, 5, 8, 8 all to failure
incline bench press same thing
flys 15, 5, 5, 8
tuesday back
bent over single hand rows 15, 8, 5, 8
lat pull downs same thing
seated narrow rows same thing
dead lifts 12, 5, 8,
wed shoulders
military press 15, 8, 5, 8
wings 15, 8, 5, 8
forward rope shoulder raises 15, 8, 5, 8
shrugs 15, 12, 8, 8
thrusday legs
squats 12, 5, 8, 8
hamstring curls 12, 8, 5, 8
calves 15, 15, 8, 10 (this is though to do if you dont have the right amount of weight at your gym.. go 20, 20, 15, 15 if you dont)
quad extensions 12, 8, 5, 8
friday bi/tri
standing bent bar curls 15, 8, 5, 8
standing dumbell hammer curls 15, 8, 5, 8
standing rope straight bar pyramid.. max weight to 4 and then drop weight and do 4.. repeat till your down to nothing on weight.. so it looks like this
200x4
180x4
160x4
140x4
120x4 and so on until you reach the lowest weight possible on the cable rope system
overhead rope extensions 15, 8, 5, 8
straight rope pull downs 15, 8, 5, 8
standing rope pyramid pull downs (same exercise as before)