Back Workout
Barbell Row
lower back issues can’t use crazy amount of weight
4 sets of 14-13-8-5 reps 45-65-95-115 lbs
Lat Pulldown
3 sets, 55-100-120 lbs dropset with 55 lbs, 14-9-7&7 reps
High Row Machine
3 sets pronated grip 60-80-100 lbs, 12 reps
superset with
3 sets neutral grip (hands grabbing the outer lever) 60-80-100 lbs, 12 reps
Back Extension Machine
3 sets 70-70-75 lbs 10-14 reps slow contraction
Rear Delt Raise with Dumbbells
4 sets of 12-16 reps 15-20-20-25 lbs
Total sets: 20 sets, time: 1h5 min
High volume arms day 25 sets
One hand triceps extension warm-up
4 sets 7.5-10-15-17.5 lbs 12-15 reps each hand
EZ-bar curl
3 sets of 20-30-40 lbs 14-12-10 reps, first two sets just warming up
Triceps pushdown with V-bar (body close to the bar, and pushing down instead of extending forward, Victor Martinez’s method)
4 sets of 17.5-27.5-42.5-42.5 lbs 18-14-8-8 reps
Triceps rope extension (push forward, overhead)
4 sets of 17.5-27.5-32.5-27.5 lbs 10-14 reps
Triceps kickback
2 sets of 10-15 lbs 12-15 reps
Incline Dumbbell Curl Machine
2 sets of 25 lbs each hand 15 reps
Foreams Curls
3 sets 10-15-17.5 lbs each hand 12-18 reps
Dumbbell Reverse Curls
3 sets of 12 reps 15-15-20 lbs each hand
Amazing pump, time: 55 min
Yesterday small workout (cardio, abs, calves)
7.5 min cardio on a bike
4 sets of calf press 14-24 reps 85-100-115-70 lbs (last few reps toes in)
4 sets of ab crunch machine 55-70-70-70 lbs 15-14-12-12 reps
4 sets of smith machine calf raise 10-15 reps 10-25-25-25 lbs plate on each side (forgot to bring my belt so went way lighter)
3 sets of 12-18 reps captain chair leg raise (last few reps legs bent)
Time: 40 min
Legs Day (Ham and Glutes focus)
Hamstring Curl
2 warmup sets of 30-50 lbs 14-18 reps
2 working sets of 70-75 lbs 8 reps
Leg Press
2 warmup sets of 298 lbs 12-14 reps
2 working sets of 388-478 lbs 12-10 reps
Leg Extension
1 set of 50 lbs 15 reps
2 sets each leg 30 lbs 12 reps
Glute Kickback Machine
3 sets of 30-30-35 lbs each side (only 2 sets for right glutes;stronger) 7-10 reps
Hip Abduction Machine
3 sets of 70-50-70 lbs 8-12-8 reps
Total sets 17, time: 55 minutes
Sick Back Workout (I am sick)
2-3 min cardio on stationary bike to warmup
Lat Pulldown
2 warmup sets of 14-12 reps 55-70 lbs
2 sets of 10-8 reps 100 lbs
Dumbbell Chest Supported Row
2 warmup sets of 14-12 reps 30-40 lbs
2 sets of 10-8 reps 60 lbs
One Arm Cable High Pulley Row
2 sets of 12 reps each hand (hold at peak contraction) 27.5 lbs
Hyperextension
3 sets of 15-14-10 reps BW-10-25 lbs
Alternate Incline Dumbbell Curl
3 sets of 12-18 reps 30-40-40 lbs
EZ-Bar Reverse Curl
2 sets of 14-12 reps 20-30 lbs
Time: 50 min, 18 total sets
Chest Workout
Stretching my pecs, foam-rolling my tight quads and hamstrings 5-10 mins
Cable Fly (High to low)
4 sets 10-14 reps (warmups, slow movement)
Dumbbell Incline Press (30 degrees)
3 sets 7-12 reps 85 lbs working set
Hammer Strength Unilateral Incline Press
3 sets of 8-12 reps for each side (one extra set for my weaker right pec)
plus stretching in between sets
Hammer Strength Abs Machine
3 sets of 8-12-16 reps 30-20-10 lbs
Captain Chair Leg Raise
2 sets of 12-15 reps
Dumbbell Pullover (Chest)
3 sets 10-14 reps 22.5 lbs
going really light and focus on peak contraction + stretching in between sets
Seated Dumbbell Side Lateral Raise
3 sets of 15-20-35 lbs 18-15-14 reps
Total sets 21, time: 1h10 min
Arms Day
Going a bit lighter on tris today, slight elbow pain
One Hand Triceps Extension
3 sets of 14-12-7 reps 5-10-20 lbs each hand
Seated Hammer Curl
3 sets of 14-12-9 reps 20-20-40 lbs
EZ-bar Reverse Curl
3 sets of 12-12-10 reps 30 lbs
V-Bar Pushdown (Victor Martinez Style)
3 sets of 14-10-8 reps 27.5-37.5-37.5 lbs
Single Arm Cable Curl
3 sets of 8 reps 12.5 lbs each hand
Triceps rope extension (push forward, overhead)
3 sets of 14-12-12 reps 17.5-27.5-27.5 lbs
Dumbbell Wrist Curl
3 sets of 14-12-10 reps 10-17.5-20 lbs each hand
Triceps Kickback
3 sets of 10 reps 10-12.5 lbs each hand
6 minutes cardio on stationary bike
Total sets: 24, time:1h10 min
Legs workout (hamstring focus)
Hamstring stretching & 3 minutes on stationary bike
Lying Leg Curl (warm up and activation)
4 sets of 12-12-9-10 reps 40-40-70-55 lbs
Dumbbell RDL
4 sets of 11 reps 40-65-75-75 lbs
Calf Press
3 sets of 16 reps (last 6-8 reps toes in; last set working unilaterally) 85-115-40 lbs
Hammer Strength Leg Press/Squat Machine
3 sets of 12 reps (feet placement high) 85-130-130 lbs
Dumbbell Lunges
3 sets of 12-14 reps 40-40-30 lbs
Crunches superset with 2 straight sets of Russian Twist (w/ 4 lb ball)
2 circuits - 3 sets 12 reps total 5-15 seconds rest in between
Total sets: 23, time: 1h20 minutes
Back Workout (with a bit of delts)
Rotator cuff warmups with 5 & 10 lbs dumbbells (3 sets 10 reps)
Assisted Pull Ups (Alternating between Neutral & Wide Grip) for warmups
4 sets 10-12 reps 70-70-55-55 lbs
Smith Machine Barbell Shrug
4 sets of 75-115-135-135 lbs 14-10-10-8 reps
Seated Dumbbell Lateral Raise
5 sets of 20-20-30-(30,20) lbs 12-15 reps, superset for last set
Dumbbell Row
3 sets of 12-8-7 reps 37.5-55-60 lbs for each side
Isolateral Machine Row
3 sets of 12 reps 70-85-85 lbs (only working left side for the last set)
Hyperextension
4 sets of 16-14-10-12 reps BW-10-25-10 lbs
Total sets: 23, Time: 1h5 min
Leg day
Stretching 5 min
Hamstring Curl
2 warmup sets 30-50 lbs 14-18 reps
2 sets 70-75 lbs 10-10 reps
Leg Press
2 warmup sets 298 lbs 12 reps
2 working sets 478-528 lbs 10-7 reps
Seated Calf Raise
3 sets of 20-50-50 lbs 15-14-12 reps
Standing Hamstring Curl
2 sets of 10-25 lbs for each leg 15-12 reps
Unilateral Leg Extension with Plates
3 sets of 10-15-15 lbs for each leg 15-12-10 reps
Total sets: 16, Time: 45-50 min
My current split designed to maximize peripheral muscles for aesthetics (muscles noticed on a silhouette as told by Frank Zane; every 8-9 days):
Legs (w/ calves every time)
Arms (w/ forearms every time)
Back
Chest and Shoulder
Abs and/or Calves (optional, anytime in between 4 four sessions)
My legs are my strong points (especially quads), might skip or do less volume on legs, if they are getting disproportionate. Focus on lateral movements for shoulders.
Back training:
Rotator Cuff Warmup
Going lighter and less volume today
Lat Pulldown Wide Grip
5 sets 100 lbs working sets
Seated Cable Row
3 sets 75 lbs working sets
Dumbbell Rear Delt Raise
4 sets (20 lbs dumbbells, last to 2 sets drop sets with 5 lbs dumbbells, burns)
Hyperextension
4 sets (25 lbs plate for working sets, last set dropset with 10 lbs plate then bodyweight)
Lat Pulldown Machine
3 sets 70 lbs (minimum rest in between sets 5-10 s)
5 minutes cardio on stationary bike
total sets: 19, time: 1h
Intense Cardio
Played basketball again after 8 months not touching a basketball.
45 min game.
Pros: Won the game. Hasn’t lost my touch.
Cons: But gassed out almost dying after the game, need to improve cardio capability. I have only been doing light steady state cardio for almost a year.
Leg Workout
Leg Extension
3 warmup sets of 25-40-70 lbs 18-15-12 reps
Seated Leg Press/Squat
3 sets 10-14 reps 175 lbs for the working set
Dumbbell RDL
3 sets of 8-15 reps 80 lbs for the working set
Calf Press
2 supersets 7 reps toes straight 7 reps toes in 115 lbs
Adductor Machine
3 sets 8-10 reps 115 lbs for the working sets
Walking Lunges
4 sets 8 reps 40 lbs dumbbells minimal rest period (5-10 s)
Time: 52 min, total sets: 18
Shoulder & Biceps Pump Day
Back off from chest work a bit
Approx 23+ sets. 8-15 reps per sets (12+ on average). Moderate weight, no heavy weight.
Exercise Selection:
Dumbbell Alternating Front Raise
Machine Shoulder Press
Reverse Pec Deck
Upright Row
Seated Dumbbell Lateral Raise
Incline Bicep Curl
Unilateral Incline Bicep Curl Machine
Back and Abs
Shoulder joints not feeling good, training light then plan take a few days off
Rotator Cuff Warmup
Lat Pushdown (warmup w/ rope)
3 sets 15-12-10 reps 17.5-27.5-32.5 lbs
Seated Cable Row
4 sets of 8-12 reps 85 lbs for working sets
Lat Pulldown Machine
2 sets of 14 reps 55 lbs
1 dropset of 7 reps for each side and then another seven reps together (21 reps total) 40 lbs
Oblique Crunches
2 sets of 12 reps for each side
Plank
~1 min
Leg Raise on Decline Bench
2 sets of 8-10 reps
Time: 45 min
Back Workout (w/ a bit of delts)
Smith Machine Barbell Shrug
4 sets of 75-115-135-135 lbs 14-12-8-7 reps (assume bar weighs 25 lbs)
Seated Cable Row
4 sets of 8-12 reps went up to 100 lbs
Unilateral Lat Pulldown Machine
3 sets of 18-24 reps (~10 reps for the weaker left side, ~4 reps for the stronger side,~6 reps altogether at the end) 40-55-70 lbs
Face Pull
4 sets of 8-14 reps went up to 37.5 lbs (~1/3-1/2 stack)
Dumbbell Chest Supported Row
3 sets of 8-10 reps went up to 60 lbs
Seated Dumbbell Lateral Raise
3 sets of 8-12 reps went up to 40 lbs (20 lbs dumbbells)
Time: 1h, total sets:21
Legs workout today
Seated calf raise
5 sets of 9-15 reps 70 lbs for working sets
Legs stretching and 2 sets of crunches 15 reps
Leg press
4 sets of 8-14 reps, went up to 450 lbs + 118 lbs sled weight
Single leg dumbbell romanian deadlift
4 sets 6-10 reps each leg only 10-15 lbs dumbbells, familiarizing myself with this movement
Single leg glute raise
2 sets 6-10 reps for each side on a bench
Barbell lunge
2 sets 15-17 reps 40 lbs
Seated hamstring curl
3 sets of 50-70-70 lbs 8-12 reps
Leg extension
2 sets of 12 reps 40 lbs
Total sets: 24 sets, 25 min cardio
Total time: 1h45 min
mnben87
January 8, 2019, 11:38pm
80
I’m curious to see if this workout works. I train heavy, and have gained size with it for sure.
This is kind of the opposite of that approach. Do you have any pics of progress?