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Originally Posted by Mister D My lifting routine is as follows. I'll give the weights I used to do at my apex 3 months ago. I'm a little weaker now:
Day 1: Chest
Flat bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225, 4 reps at 275
Incline dumbell press: 12 reps at 70, 10 reps at 80, 8 reps at 90
Decline bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225
Fly machine: 12 reps at 140, 10 reps at 160, 8 reps at 180
depending on how I feel, I'll do dumbell flys on an incline bench: 12 reps at 30, 10 reps at 35, 8 reps at 40
Day 2: Back and shoulders
Dumbell rows: 12 reps at 85, 10 reps at 95, 8 reps at 105
Lat pulldowns: 12 reps at 140, 10 reps at 160, 8 reps at 180
Seated cable rows: 12 reps at 150, 10 reps at 170, 8 reps at 190
Dumbell shoulder presses: 12 reps at 60, 10 reps at 70, 8 reps at 80
Dumbell front raises: 12 reps at 30, 10 reps at 35, 8 reps at 40
Dumbell lateral raises: same as front raises
Day 3: Arms
Barbell curls: 12 reps at 65, 10 reps at 85, 8 reps at 105
Preacher curls: 12 reps at 40 plus bar, 10 reps at 60 plus bar, 8 reps at 80 plus bar
Hammer curls: 12 reps at 40, 10 reps at 45, 8 reps at 50
Tricep pushdowns: 12 at 70, 10 at 80, 8 at 90
Tricep extensions: same as pushdowns
One-armed extensions, palms up: 12 at 50, 10 at 60, 8 at 70
Day 4: Rest
Repeat
I dont get info from anywhere...this is just the routine that I got on from years of fooling around and figuring out what works for me |
D, that's some pretty heavy weight you're throwing around. Good job. Where's the leg training? I made the mistake of neglecting my legs for the first couple of years I exercised and now I'm having to play catch-up to get them to look proportionate to the rest of my body.
In fact I'm off to train legs today. Here's the routine I'm currently using:
Day 1
Sets: 10. Reps: 30. % of Max = 80%. Rest: 75 seconds between pairings. For example, do AI then move immediatley into A2, then rest following A2 and repeat.
A1)Push Press
A2)Pullups
B1)Good Mornings
B2)Standing Calf Raises
C1)Dips
C2)Side Bends
Day 2
Off or 15-20 minutes of uphill walking or jogging.
Day 3
Sets: 3. Reps: 12. % of Max = 70. Rest: 75 seconds.
Squats
Bent-over rows or Chest supported rows
Bench Press (either DB or BB)
Seated Calf Raises
Triceps Pressdowns
External Rotations
Day 4
Same as Day 2.
Day 5
Sets: 4. Reps: 6. % of Max = 85%. Rest: 75 sec. between each exercise pairing.
A1) Barbell Hack Squats
A2) Standing Hammer Curls
B1) Power Cleans
B2) Skull Crushers or Lying DB Triceps Extensions
C1) Incline Bench Presses with bar or dumbbells
C2) Seated Calf Raises or Cable Crunches
Day 6
Same as Day 2.
Day 7
Begin cycle or take another rest day if you need it.
I got this routine from
www.t-nation.com. They have a lot of good info on the site.