Unrelated but post that routine of yours Veezy plz
Ah, yes, quite.
So, couple of rules with this.
1. It's 3-4 sets. Depending on your diet, you may want to drop the first set of 12.
2. You can use it for a cut, I'd drop out about 4 of the movements, split between the body parts (so, drop two back and two chest movements, not four back movements).
3. Make sure the movements are controlled. No jerky shit.
4. The higher rep stuff should be treated more as an active warm up than a true balls out set. Leave that for the 8-6 rep range.
5. Yes, there are no knee extensions or leg curls. I've found that I get way more leg strength and size sticking to barbell movements than I do with isolation crap.
6. I moved the deads to a back day.
7. Still tweaking, so any of you that have some programming suggestions, feel free to let me know.
Veezy's get swole for summer routine (patent pending)
Monday - Chest and Back
All movements, 4 sets, 12-10-8-6 reps
Barbell Bench
Barbell Incline Bench
Dumbbell Bench
Dumbbell Incline Bench
Wide Grip Lat Pulldown
Barbell Bent Over Row (Yates style)
One Arm Dumbbell Row (Kroc rows)
Cable Standing Row
Tuesday - Legs and Abs
Following movements follow the same scheme as above:
Barbell Squat
Barbell Front Squat
Leg Press
Barbell Hack Squat
Barbell Romanian Deadlifts
Stating Calf Raises (4 sets of 15)
Machine Calf Extension-Steated Calf Raises (4 sets of 15)
Crunches (4 sets of 30)
Dembbell Side Bend (4 sets of 20 each side)
Hanging Knee Raise (4 sets of 20)
Weighted decline Crunch (4 sets of 25)
Wednesday - Arms
Follows standard rep scheme
Barbell Curl
Alternate Dumbbell Preacher Curl
Dumbell Bicep Curl
Dumbbell Zottman Curl
Dumbbell Concentration Curls
Lying Tricep Extension
Barbell Close Grip Bench
Cable Tricep Pushdown
Barbell Seated Overhead Tricep Extension
Thursday - Rest
Friday - Shoulder and Back
Barbell Standing Military Press
Dumbbell Shoulder Press
Dumbbell Arnold Press
Dumbbell Shrugs (4 sets of 15)
Barbell Shrug (4 sets of 15)
Dumbell Lat Raises (4 sets of 12)
Barbell Deadlifts
Wide Grip Lat Pulldown
T Bar Row
One Arm Dumbbell Row
Cable Straight arm Push Down
Saturday - Chest and Legs
Barbell Bench (10,8,6,4 reps. Go REALLY heavy. Break a PR)
Chest Dip (10, 20, 30, 40 reps. Start weighted, and end with body weight for as many reps as you can get out)
Barbell Squat
Leg Press
Barbell Front Squat
Barbell Hack Squat
Push Ups (4 sets of 20)
Close Hand Pushups (4 sets of 20)
Bench Pushups (4 sets of 20)
Still editing this, currently it's in a rough format. But, it'll get ya ripped as is.
