I’ve decided to jot down my set-set training regimen for myself as well for others leading into my shows this summer and fall. I’m working with a dietician to bring me in tight. Im 6’4 322, and I got 40+ in fat and water to lose-but I’m not deterred. Whats the best way to shut a hater up? Come in hard and determined and show them you play for keeps.
Monday
Delts, hamstrings
Delts
4 sets internal rotations
4 sets external rotations
4X 12-15 machine laterals
4X 10-15 seated military press 135, 185, 225, 275
3X 10-12 db lateral raises 35, 45, 60
5X 12 neutral grip shoulder press + rest pause
3X 12 bent over flyes 25, 35, 45
3X 10-12 reverse pec deck
4X 10-16 BB Shrugs 225, 315, 405, 495
Hamstrings
4X 15-20 standing leg-curl w/ pause
4X 12 lying leg curl; 6 reps toe in and 6 out.
Tuesday
Back, calves
Back
4X 10-15 wide grip lat pulldowns
4X 12-8 T-bar rows 2,3,4,5 plates
3X 12-10 Hammer Strength low row 4, 6, 6, plates
3X 12 Wide-grip seated cable row
3X 12-10 Pullover machine with holds at the btm of rep
4X 20-12 hypers BW, 45, 90 dropset back to BW only
Calves
4X 12-15 Standing Calf Raises full extentsion on bottom
4X 15 Donkey calf raises superslow.
Wednesday
Chest, Triceps
4X 15-12 Cable Crossover (warm up)
4X 15-6 Incline BB Press 135, 225, 275, 315 for 6 and dropset to 225
3X 12 Flat DB Press 110’s, 125’s, 140’s
4X 12-10 Hammer-Strength Incline 1-4 plates
3X 10 Flat Db Flyes 50’s, 60’s, 80’s
Intense stretching.
4X12 Straight-Bar Pressdowns
3X12 Rope Pressdowns seperate rope at bottom
4X12 Overhead DB Extensions 30, 35, 50, 55
20 minutes of cardio on stepmill.