Hello and welcome to our community! Is this your first visit?
Page 23 of 23 FirstFirst ... 13212223
Results 441 to 441 of 441
  1. #441
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
    180
    Height
    186
    Posts
    1,539
    Mentioned
    10 Post(s)
    Rep Power
    42949679
    TEMPLATE - CHEST & ARMS/LEGS/BACK & SHOULDERS


    CHEST & ARMS:

    Chest Press 3X8
    Alternative Chest Press 3X10
    Peck Deck/Crossover 2X12
    Bicep Curl 3X10
    Hammer Curl 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12


    LEGS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12


    BACK & SHOULDERS:

    OHP 3X8
    Vertical Pull 4X8
    Horizontal Pull 3X10
    Lateral 3X12
    Rear Delt Fly 3X12
    Shrug 3X12

    TEMPLATE - GREG DOUCETTE UPPER LOWER

    This one is simply an Upper/Lower with biceps trained on lower day. I think this could really catch on in popularity, especially considering how under-rated it presently is.

    UPPER:

    Chest Press 3X8 alternated with an Incline Chest Press 3X8 in A/B session format
    Vertical Pull 4X8
    OHP 4X8 alternated with Pec Deck/Crossover 4X10 in A/B session format
    Horizontal Pull 3X10
    Lateral Raise 3X12
    Rear Delt Fly 3X12
    Tricep Pushdown 3X12 alternated with an Overhead Extension 3X12 in A/B session format



    LOWER:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Bicep Curl 3X10 alternated with a Hammer Curl 3X12 in A/B session format
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12

    TEMPLATE - CHEST, SHOULDERS & ARMS/LEGS & BACK


    CHEST, SHOULDERS & ARMS:

    Chest Press 3X8
    OHP 4X8
    Peck Deck/Crossover 4X10
    Lateral Raise 3X12
    Rear Delt Fly 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12


    LEGS & BACK:

    Squat Movement 4X8
    SLDL 4X8
    Vertical Pull 4X8
    Seated Leg Curl 3X10
    Horizontal Pull 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12

    This one is rough looking with the number of exercises but assuming your energy levels can sustain back & legs on the same day, it's manageable.

    Reposting the ones from the previous page so that it's all in one tidy post.


    TEMPLATE - UPPER LOWER

    UPPER:

    Chest Press 3X8 alternated with an Incline Chest Press 3X8 in A/B session format
    Vertical Pull 4X8
    OHP 4X8 alternated with Pec Deck/Crossover 4X10 in A/B session format
    Horizontal Pull 3X10
    Lateral Raise 3X12
    Rear Delt Fly 3X12
    Tricep Pushdown 3X12 alternated with an Overhead Extension 3X12 in A/B session format
    Bicep Curl 3X10 alternated with a Hammer Curl 3X12 in A/B session format


    LOWER:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12

    TEMPLATE - CHEST & TRICEPS/BACK & BICEPS/LEGS & SHOULDERS

    CHEST & TRICEPS:

    Chest Press 3X8
    Alternative Chest Press 3X10
    Crossover/Pec Deck 2X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12


    BACK & BICEPS:

    Vertical Pull 4X8
    Horizontal Pull 3X10
    Shrug 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12


    LEGS & SHOULDERS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    OHP 4X8
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Lateral 3X12
    Rear Delt Fly 3X12

    *Crunch Machine/Leg Raise 3X12 & Calf Raise 3X12 (consider doing on the Chest & Triceps day, or Back & Biceps day)
    TEMPLATE - PUSH/PULL

    PUSH:

    Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X10
    Chest Press 3X8
    OHP 3X8
    Second Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X15
    Alternative Chest Press 4X10 alternated with Crossover/Pec Deck 4X10 in A/B session format
    Tricep Pushdown 3X12
    Overhead Extension 3X12
    Calf Raise 3X12

    PULL:

    SLDL 4X8
    Vertical Pull 4X8
    Horizontal Pull 3X10
    Seated Leg Curl 4X10
    Shrug 3X12
    Lateral 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12

    TEMPLATE - CHEST & BACK/LEGS/SHOULDERS & ARMS


    CHEST & BACK:

    Chest Press 3X8
    Vertical Pull 4X8
    Alternative Chest Press 3X10
    Horizontal Pull 3X10
    Peck Deck/Crossover 2X12
    Shrug 3X12


    LEGS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12


    SHOULDERS & ARMS:

    OHP 3X8
    Lateral 3X12
    Rear Delt Fly 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12

    Also posting a push workout from yesterday. 26 days in a deficit now. Still holding onto the strength mostly - chest press, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11 & backoff set with 50kg for 12 reps. Dumbbell OHP, pausing at the bottom, (except the top set), 20kg for 8, 24kg for 6, then top set with 30kg for 5, then 1 minute rest & 20kg for 8.


    I didn't perform JM Press today, instead opting for a barbell skullcrusher on a flat bench, which I somehow haven't done before. 25kg for 16, then 30kg, (the heaviest fixed-weight barbell in that area of the gym - I'll need to switch to the nearby EZ bar & manually add weight), for top sets of 15, 12. Thumbless grip, arms angled back somewhat but not extremely, probably in the middle between upper arm facing the ceiling & upper arm facing behind me. The reason why I'm cutting out JM Press is the form difficulty of trying not to cheat. At the bottom of the movement right before extension begins, it's very easy for the elbows to dip downwards turning it into more of a close grip bench press than it's intended to be. Or, the elbows shoot up to try & create momentum for the arms to extend. So, no more JM Press for the time being.


    Machine laterals, 100lb for 13, 110lb for 13 & 1/2, then 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 10. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg for 11, 10.
    Last edited by Zee Why Zee Zee; 2021-11-26 at 07:51 PM.

Page 23 of 23 FirstFirst ... 13212223

Posting Permissions