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Ice_mans Jounal


Ice_Man

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Right this has been my work out for the last 4 weeks. There will be a question after the programs written so please read.

Day 1: Chest, all DB's

Bench Press- 30/12 34/10 36/8 36/8 38/6

Incline Press- 24/12 24/10 26/8 26/8 28/6

Flat Flys- 16/12 18/10 18/8 20/6 20/6

Push ups- 10 straight after each flat fly set

Day 2: Back

Pull ups- 8-10 reps for 5 sets

Straight Arm pull downs- 44/12 50/10 50/8 56/6 56/6

One Arm Rows- 30/12 32/10 34/8 36/8 36/6

Stiff leg good morning- 40/12 50/12 50/12 50/12 55/12

Day 3: Legs

Squats- 80/12 90/10 100/8 110/6 120/6

45 Leg Press (close stance)- 120/12 125/10 130/8 140/7 150/6

Leg Extensions- 9/12 10/10 11/8 12/6 12/6

Cable Abductors- 8/15 8/15 8/15

Leg Curls- 9/12 10/10 11/8 12/8 13/6

Day 4: Shoulders and Traps, all Db

Shoulder Press- 20/12 22/10 24/8 26/6 26/6

Alt Front raises- 10/12 10/10 12/8 12/6

Bent over raises- 8/12 8/10 10/8 10/6

Shoulder Shrugs- 30/15 30/12 32/10 32/10 34/8

Day 5: Arms

Bicep Curls Db- 12/12 14/10 16/8 18/7 20/6

Hammer Curls- 14/12 16/10 18/8 18/6

21's Bb- 25/21 25/max

Tricep Dips- -/15 10/12 15/10 20/8 20/6

Tri Push downs- 56/12 62/10 68/8 68/6

Reverse bi curls- 32/max 32/max

As far as Calves, Abs, And Obliques go; well I keep rotating them around

I.e. day 1 Abs, day 2 Calves, day 3 Obliques, day 4 Abs, etc

I have 1 day off every 1-2 weeks, as well as the weights program I do quite a bit of cardio.

Each session will take from 1 to 1 and a half hours, some days doing 2 sessions.

My Question Is with the legs, if you look at my Pics on the post your pic forum, you can see they are still underdeveloped for bodybuilding. Is there any thing I should change on this program to increase the leg mass?

Thanks

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That looks like a really good routine. I'm seriously considering nicking it for myself!

The biggest question I have is where you say you have 1 day off every 1-2 weeks. Up until I read that I'd assumed it was a Mon-Fri routine, and you took Sat and Sun off. But are you rotating through constantly with no rest days at all? I'm not so keen on that - I think you'd be at real risk of overtraining, if that's what you're doing.

As for legs, I think what you're doing is good, although a bit light in the hamstring department. I see you're working adductors specifically. Try shifting to a different stance on squats - a narrower stance will work more the outer sweep of the quads (the ABductors) and so give you more width.

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Originally it was a six day program having Sunday Off, with the 6th day being Extras - Calves, Abs, and Hamstrings. Changed it so I could work them more. I guess ya right about the Hams though. As for the rest days, depending how my body feels I am just taking a random day off in-between every 6-12 days , I feel that with the supplements I am taking and my age (testosterone levels) that I don’t need that whole one week off per muscle group.

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As for legs, I think what you're doing is good, although a bit light in the hamstring department. I see you're working adductors specifically. Try shifting to a different stance on squats - a narrower stance will work more the outer sweep of the quads (the ABductors) and so give you more width.

Sorry I meant to write cable abductors (not adductors :disgusted: ). Also question with the narrow stance with the squats, my 45 degree leg press is at a close stance already, do you think I still need to change my squat to close stance?

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