So thinking about what I need to bring up and what has worked for me. I decided to move on to a new phase in my training. I enjoy going back and forth between volume and HIT and now if the time to incorporate some more volume and work on bringing up my lagging parts. Right now this is what I am planning on but I am also looking for feedback to improve on what I have....
Day 1: Legs
Day 2: Chest and shoulders
Day 3: Back
Day 4: Arms
Day 5: Chest and Secondary leg session
Day 6: Back and Shoulders
Day 7: Off
Day 1: Legs
A. Seated Leg curls 4x12
B. Squats 4 sets 15, 12, 9, 6
C. Leg Press 4 sets 40, 30, 20, 10
D. Stiff legged Deadlifts 4 sets 12, 10, 8, 6
E. Leg Extensions 4x20
Day2: Chest and shoulders
A. Incline Db Bench 4 sets of 8 with partials after each set
B. Db hex Press 3 x 10 – Slow with squeeze at the top
C. Nautilus Machine Press (focusing on pec minor) 4 sets of 8 get a deep stretch and peak contractions. Last set is a drop set
D. Flat Db Fly Press 4 sets of 12 last set is a drop set
E. Ultra Wide Shoulder Press 3 sets of 15
F. Over and back Shoulder Press 4 sets of 10 (over and back = 1 rep)
G. Tri Set of side laterals + rear delt raises + front raises
Day 3: Back
A. DB Deadstop rows: 4x10
B Stretchers: 4x12 last set is a dropset
C. Rack Deadlifts: 4 sets 10, 8, 6, 6
D1. Underhand Pulldowns 4 sets of 8 superset with
D2. Straight arm pulldown 4x12
E. Smith Machine Pause Rows 4 sets of 6 last set is a drop set
Day 4: Arms
A1. Machine curls (done 6 reps on one arm, 6 on the other then 4 and 4) 4 sets superset with
A2. Triceps rope pressdowns (deep squeeze and contraction at bottom) 4x12
B1. Hammer curls (3 second negative) 4x12 with
B2. Triceps dips 4x10
C1. Incline bench DB curls 3 x 12 with
C2. Seated rope extension (elbows tucked) 3 x 12
D1. Spider curls 3 x 12 with
D2. Overhead EZ bar triceps extensions 3 x 12
E1. BB curls 40s (do 6 reps with about your 10rep max and rest 10 seconds and keep repeating until you hit 40 reps) with
E2. Bent over triceps extensions rest-pause drop sets
Day 5: Chest with Secondary Legs add calves in * superset chest/leg when possible
A. DB Decline Bench 4 sets 15, 12, 9, 6
B. Incline BB bench 4 sets of 6 with constant tension
C. Decline Smith Bench 4 sets of 8 last set is a drop set
D. Pec Minor Dips 3 sets of 8-10 last set is a drop set
E. Leg press with High and Wide Foot Placement 12, 10, 8, 6
F. Smith Lunges 4 sets of 10
G. Hack Sissy Squats 4 sets of 12
Day 6: Back and Shoulders
A. Meadows Rows 4 sets of 6-8
B. Freemotion 1-Arm Underhand Pulldown 4 sets of 8
C1. Low Cable Rows 3 sets of 8 superset with
C2. Scapulae Lat pulldown 3 sets of 8
D. Back Hyperextensions 3x15-20 then drop weight and rep out
E1. DB Side Laterals 4 x 12 Superset with
E2. Db Overhead Press 4x10
F1. Behind the neck Smith Press 4x8 superset with
F2. DB Upright Row 4x12
Comments are greatly appreciated
Day 1: Legs
Day 2: Chest and shoulders
Day 3: Back
Day 4: Arms
Day 5: Chest and Secondary leg session
Day 6: Back and Shoulders
Day 7: Off
Day 1: Legs
A. Seated Leg curls 4x12
B. Squats 4 sets 15, 12, 9, 6
C. Leg Press 4 sets 40, 30, 20, 10
D. Stiff legged Deadlifts 4 sets 12, 10, 8, 6
E. Leg Extensions 4x20
Day2: Chest and shoulders
A. Incline Db Bench 4 sets of 8 with partials after each set
B. Db hex Press 3 x 10 – Slow with squeeze at the top
C. Nautilus Machine Press (focusing on pec minor) 4 sets of 8 get a deep stretch and peak contractions. Last set is a drop set
D. Flat Db Fly Press 4 sets of 12 last set is a drop set
E. Ultra Wide Shoulder Press 3 sets of 15
F. Over and back Shoulder Press 4 sets of 10 (over and back = 1 rep)
G. Tri Set of side laterals + rear delt raises + front raises
Day 3: Back
A. DB Deadstop rows: 4x10
B Stretchers: 4x12 last set is a dropset
C. Rack Deadlifts: 4 sets 10, 8, 6, 6
D1. Underhand Pulldowns 4 sets of 8 superset with
D2. Straight arm pulldown 4x12
E. Smith Machine Pause Rows 4 sets of 6 last set is a drop set
Day 4: Arms
A1. Machine curls (done 6 reps on one arm, 6 on the other then 4 and 4) 4 sets superset with
A2. Triceps rope pressdowns (deep squeeze and contraction at bottom) 4x12
B1. Hammer curls (3 second negative) 4x12 with
B2. Triceps dips 4x10
C1. Incline bench DB curls 3 x 12 with
C2. Seated rope extension (elbows tucked) 3 x 12
D1. Spider curls 3 x 12 with
D2. Overhead EZ bar triceps extensions 3 x 12
E1. BB curls 40s (do 6 reps with about your 10rep max and rest 10 seconds and keep repeating until you hit 40 reps) with
E2. Bent over triceps extensions rest-pause drop sets
Day 5: Chest with Secondary Legs add calves in * superset chest/leg when possible
A. DB Decline Bench 4 sets 15, 12, 9, 6
B. Incline BB bench 4 sets of 6 with constant tension
C. Decline Smith Bench 4 sets of 8 last set is a drop set
D. Pec Minor Dips 3 sets of 8-10 last set is a drop set
E. Leg press with High and Wide Foot Placement 12, 10, 8, 6
F. Smith Lunges 4 sets of 10
G. Hack Sissy Squats 4 sets of 12
Day 6: Back and Shoulders
A. Meadows Rows 4 sets of 6-8
B. Freemotion 1-Arm Underhand Pulldown 4 sets of 8
C1. Low Cable Rows 3 sets of 8 superset with
C2. Scapulae Lat pulldown 3 sets of 8
D. Back Hyperextensions 3x15-20 then drop weight and rep out
E1. DB Side Laterals 4 x 12 Superset with
E2. Db Overhead Press 4x10
F1. Behind the neck Smith Press 4x8 superset with
F2. DB Upright Row 4x12
Comments are greatly appreciated
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