My Bodybuilding Routine for 10/29/2007 - 12/23/2007
This is the bodybuilding routine I will be using from 10/29/2007 - 12/23/2007. It will still be based around the same routine I have been using for the last year and I will still be working on adding small amounts of weight to each exercise at every workout. On top of that, the next 8 weeks will be tricep focused. I am adding a couple of exercises for triceps and will be training them twice a week.
Monday will be a heavy day with lower reps and Thursday will be a lighter day with higher reps. I will also be using one drop set to finish off the triceps that will focus on using X-reps and negatives. And lastly, I will incorporate extreme stretching of the tricep after each set.
I have just spent 8 weeks focusing on my biceps with decent results. I am hoping to do the same with my triceps over the next 8 weeks.
Monday
Dumbbell Shoulder Press - 1 set x 5 reps, 1 set x 7 reps
EZ Curl - 1 set x 5, 1 set 7 reps
Decline Close Grip Bench Press - 2 set x 6 reps,
Floor Tricep Extensions - 2 sets x 6 reps
Bench Dips - 1 drop set x to failure on each set
Squat x 5 sets x 3 reps ( 30 sec. rest between each set) Pullovers x 15 reps
Dumbbell Calve Raise - 2 sets x 12 - 20 reps
Leg Raises - 3 sets x 15 reps
* I rest 2 minutes between sets unless otherwise stated.
* The first set of each tricep exercise is done till failure. The last set is done till failure plus x-reps done in the semi-stretched position.
* The bench dips are done till failure plus x-reps added on each drop set for a total of 3 sets.
Thursday
Pullups - 1 set x 5 reps, 1 set x 7 reps
Dips - 1 set x 5 reps, 1 set x 7 reps
Two Hand Seated Dumbbell Extensions - 2 sets x 12 reps
Elbows Flared Pushdowns - 2 sets x 12 reps
Bench Dips - 1 drop set x to failure on each set
Deadlift superset with Pullovers - Deadlift x 15 reps, pullovers x 15 reps
Crunches - 3 sets x 30 reps
* I rest 2 minutes between sets unless otherwise stated.
* The first set of each tricep exercise is done till failure. The last set is done till failure plus x-reps done in the semi-stretched position.
* The bench dips are done till failure plus x-reps added on each drop set for a total of 3 sets.
Monday
Dumbbell Shoulder Press - 1 set x 5 reps, 1 set x 7 reps
EZ Preacher Curl - 1 set x 5, 1 set 7 reps
Decline Close Grip Bench Press - 2 set x 6 reps,
Floor Tricep Extensions - 2 sets x 6 reps
Bench Dips - 1 drop set x to failure on each set
Squat superset with Pullovers - Squat x 30 - 40 reps, pullovers x 15 reps
Seated Calve Raises - 2 sets x 12 - 20 reps
Leg Raises - 3 sets x 15 reps
* I rest 2 minutes between sets unless otherwise stated.
* The first set of each tricep exercise is done till failure. The last set is done till failure plus x-reps done in the semi-stretched position.
* The bench dips are done till failure plus x-reps added on each drop set for a total of 3 sets.
Thursday
Reverse Pullups - 1 set x 5 reps, 1 set x 7 reps
Bench Press - 1 set x 5 reps, 1 set x 7 reps
Two Hand Seated Dumbbell Extensions - 2 sets x 12 reps
Elbows Flared Pushdowns - 2 sets x 12 reps
Bench Dips - 1 drop set x to failure on each set
Rack Deadlift superset with Pullovers - Deadlift x 5 sets x 3 reps(30 sec. rest between each set), pullovers x 15 reps
Crunches - 3 sets x 30 reps
* I rest 2 minutes between sets unless otherwise stated.
* The first set of each tricep exercise is done till failure. The last set is done till failure plus x-reps done in the semi-stretched position.
* The bench dips are done till failure plus x-reps added on each drop set for a total of 3 sets.
Questions? Comments? Suggestions?
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