Hey fellas and fellerettes...
For the past several months I had just been maintaining, not really pushing myself. I had been away from the boards and become stagnant in my routines.
I finally realized that and made this routine to kickstart myself again.
I just got done with 12 weeks of this, my strength and muscle endurance is through the roof, I feel great and believe Im better than ever!
Day 1
Fat Bbell press 10/10/8/8/12
Incline Dbell press 10/10/8/8/12
Decline Dbell press 12/12/10/10
Inclines Dbell Flies 10/10/10/10
Cable Flies 18/16/14/12
Day 2
Deadlifts 8/8/8/8
Weighted Pullups 10/10/8/8
Revers Grip Bbell Rows 10/8/8
T-bar rows 12/10/10
Lat Pulldowns (5 second contraction hold) 12/10/10
Bbell shrugs 10/10/10/10
Machine Shrugs 10/10/10/10/Fail
Day 3
Dbell Shoulder press 12/12/10/10
Arnold Press 10/10/8
Side lat Raise 12/12/12
Front lat raise 12/12/12
Wide grip upright rows 12/10/10
Reverse Flies 10/10/10
Day 4
Wide stance Bbell Squat 10/10/8
Bbell Lunge 8/8/8 - Each leg
Narrow stance leg press 20/20/20/20
Seated leg curl 12/12/12/12
RDL 12/12/10/8
Seated calf raise 15/12/12/10
Standing calf raise 12/12/12/10
Day 5
Reverse Grip Bpress 12/10/10/8
Vbar triceps pushdown 12/12/10/10
Skull crushers 12/12/10/10
Dips 15/15/Fail
Bbell Curls 12/12/10
Alternate Hammer curls 12/12/10
Reverse grip curls 12/12/10
Preachers curls 10/10/8/Fail
I kept my protein and BCAA intake high and cardio low-moderate, so I wouldnt over-train.
The reps were a " guide " to myself, I changed up rep ranges a little here and there for different weeks depending on what I thought needed it or if I felt a little twinge.
Thanks
Biggins
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Originally Posted by Walker
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