Quote:
Originally Posted by BIG_DADDY
This is just the lifting. Put together your own core/cardio routine. You will absolutely grow doing this.
Workout #1 Legs (6-12 reps)
6 Sets Full Squats (2 warmup 10 reps 4 heavy 5-8 reps)
4 Sets Hack Squats. (Heavy 5-8 reps)
3 sets Leg Extensions (Around 8 reps)
3 Sets Leg Curls. (Around 8 reps)
4 Sets Calves. (20 reps.)
Workout #2 Back and Bi’s (5-10 reps.)
3 Sets Pulldowns. (Warmups 10 Reps)
5 Sets Wide Rows.( On t-bar if possible)
5 Sets Deep Rows (You can superset these with wide rows)
3 Sets Dumbbell Rows
4 Sets Shoulder Shrugs (20 Reps.)
4 Sets Alternate Dumbell Curls.
4 Sets Straight Bar Curls.
Workout #3 Chest & Tri’s (5-10 reps.)
6 Sets Dumbell Bench Press. ( Warmup 2 sets 10 reps then heavy 5-6 reps)
4 Sets Incline Dumbell Bench Press. ( Heavy 5-8 reps.)
5 Sets Close Grip Bench Press. ( Heavy 5-6 reps.)
5 Sets Skull Crushers (Around 8 reps)
2 sets kick backs
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This is a monster routine. If you haven't been lifting, this will immobilize you for a couple of weeks. Also, if the goal is to get bigger, with a routine like this, you'd better make sure you eat because these look like some brutal wkout sessions! I might suggest taking a couple of weeks to work up to this.