Posts Tagged ‘bodybuilding splits’

Hello All,

I was not able to hit my traps or forearms directly. But I will do that tomorrow. I will do some forearm work, calves, ab work, and trap work. Nothing too crazy.

Seated DB Press:
20 x 20
30 x 15
40 x 7,6

Lateral Raises:
8 x 15,15,12,17,15

Rear Flys:
5 x 20
8 x 10
5 x 15

Face Pulls:
11 x 10 x 3

Rear Machine Flys:
30 x 15

Reverse Curls:
20 x 20
30 x 15
45 x 12,10

Hammer Curls:
15 x 20
20 x 15
25 x 10
30 x 10

Spider Curls:
30 x 20
40 x 15

DB Curls:
20 x 10,10,10,10,10,10,10,10,10,7

Ran 2 miles in 19 minutes.

Brain Vomit:
Possible Split for the rest of the week due to schedule.

Legs, Sat or Sun
High Bar Squat
Deadlift

Chest,Back and Forearms, Monday
Dips
Chin Ups
Incline DB Press
Lat Pulldown
Flat DB BP
Cable Row
Face Pull
Reverse Curls
Hand Gripper

Shoulders and Biceps, Tuesday
Seated DB Press
Standing DB Curl
Lateral Raises
Incline Curl
Hammer Curls

Traps, Forearm, Calves and Abs, Wednesday
DB Shrugs
Wrist Curls
Calves
Sit Up

Shoulders,Back, and Biceps, Friday
Dips
Chin Ups
Seated DB Press
DB Row
Incline Curls
Spider Curls

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Hello All,

Time for a some BRO time.

Incline DB BP:
25 x 20
40 x 15
50 x 9
55 x 6
45 x 8,8

Lat Pull Down
88 x 20
110 x 15
121 x 10
131 x 8
110 x 10,12

Flat DB BP
30 x 20
45 x 17
55 x 10
65 x 6 : this felt good.
50 x 10,12

Row Machine:
40 x 20
70 x 17
100 x 12
130 x 6
100 x 10 (Remaining sets done consecutively no rest)
85 x 10
70 x 10
55 x 10
40 x 10

Wide Assisted Pull Up: I tried to do regular chin ups but my back was finished.
80 x 17 reps
60 x 12 reps

Face Pull: I did this just to practice the form.
11 x 10,10

Spider Curls:
2 sets for a pump

Incline Curls:
1 set for a pump

21’s but 20 reps each ROM:
this was also for a quick pump to finish.

Open/Close of Hand:
4 sets of 1 minute

Handgripper
2 sets

Stretching

I may do some cardio after my shift.

That is all! 🙂

Hello All,

So I may have FINALLY come up with a workout split that works for my schedule and time slots. Here goes. Exercises and days may change, but it all depends if my schedule changes and if I get enough sleep.

Legs, Saturday or Sunday
Squat Variation
Deadlift Variation
Hand Gripper, Forearm Roller

Chest, Back and Forearms, Monday
Incline Bench
Wide Lat Pulldown
Flat Bench
Cable Row
Dips
Chin Ups
Assisted Wide Pull Ups
Wrist Curls
Open/Close of Hand

Shoulders,Biceps and Forearms, Tuesday
Dumbbell Press
Seated Lateral Raise
Face Pull
Incline Curl
Hammer Curl
Reverse Curl
Hand Gripper
Deadlift Hold

Shoulders, Back and Biceps, Thursday
Dumbbell Press
Cable Row
Dips
Lateral Raise
Face Pull
Incline Curls

Hello All,

These 2 workouts were great! I would say they were moderately difficult.

Bench Press:
45 x 10
75 x 4
100 x 4
115 x 10
125 x 8
135 x 6

DB Row:
25 x 10
40 x 10
55 x 6 x 2
40 x 12

Military Press:
45 x 12
75 x 10
85 x 8
90 x 6

Band Row:
Purple:
3 x 15

NG BB Curl:
45 x 15,10,10

DB Curl:
25 x 12,10,12

Session 2

Hello All,

Bench Press:
45 x 40
75 x 5
100 x 4
115 x 4
125 x 9

DB Row:
25 x 10
40 x 15, 10
55 x 7

Military Press:
45 x 8
80 x 10
90 x 6, 2
95 x 6

Band Row Purple: resistance was more but i forgot what it was.
15,10,8

DB Curl: just 2 sets of 20 for a pump.
25 x 12 +8 with 15,10 + 10 with 15

Hello All,

I was very excited to start today! i did some light optional movements while at work. Other than that. I definitely felt good about today. Tomorrow is basically leg day with some optional exercises. I will probably find somewhere to do some pull ups also during the day. Just to get in some extra back work.

Bench Press:
45 x 10
80 x 10
110 x 10
120 x 8
125 x 6

DB Row:
40 x 10 x 2
52.5 x 8, 6

Military Press (heels together):
65 x 12 x 2
75 x 10
80 x 8

Band Row:
36 x 15,12,10,15

DB Curl:
25 x 12,10,10

Later on at work: Did this throughout the day
Forearm Roller:
10 rolls each direction

Hand Gripper:
100lb x 20 x 5

Standing Cable Flys: Leaned forward to put emphasis on upper pec.
11 x 15 x 2

21’s Curl:
15 x 2

Dips: 2 sets of 12

10 minutes of jump rope

That is all people!

Hello All,

Now for this day I will start off with the back exercises. Pendlay Row and DB row. Then go on to the bench, and then the barbell Squat. Here is what the plan will be.

Pendlay Row:
75 x 10 x 2
105 x 10-12 x 4

Dumbell Row:
35 x 8-10
45 x 10 x 4

Bench Press:
45 x 20
75 x 10
95 x 10
115 x 8-10 x 4

Squat:
95 x 6-10 x 2
135 x 10 x 5

Incline DB Press:
25 x 15
35 x 10
45 x 12-15 x 4

Incline Flys:
8-12 x 15 x 4

Decline Push Ups:
3 sets of 20

Hammer Curls:
25 x 12 x 4

Hello All,

It has been a while. I took about a week off from lifting. I didn’t even post my last session. I been very lazy.

High Bar Squat:
95 x 6
115 x 6
165 x 6: Weights felt a little heavy today so I just dropped down the intensity and decided to work on form.
185 x 1
135 x 4 x 6: These were pause squats.

Bench Press: decided to work on form with the BP.
45 x 10
75 x 4
95 x 4 x 6

Pendlay Row:
105 x 10 x 3

Sumo Deadlift:
135 x 6 x 2
185 x 6 x 3

Barbell Curl:
60 x 10 x 3

Forearm Roller:
2.5 lbs, 2 times in both directions.

DB Row:
40 x 10 x 3

Crunches:
1 sets of about 20-30. I was already tired.

Stretch.

I have decided to work on the Low bar squat for doing heavy squats and the high bar for reps. I will try it out and see how it goes.

So here is my session planned out for Thursday:

Press superset with Band Pull Aparts:
45 x 6 x 3-4
75 x 4
95 x 4 x 2 take about 4 minutes after last set.
95 x 1
80 x 10 (rest) do right after the single. rest for about 2 minutes.
100 x 1
75 x 10 (rest)
105 x 1
70 x 10 (rest)
110 x 1
65 x 10 (rest)
115 x 1
60 x 10 (rest)

Good Morning:
45 x 10
75 x 10
95 x 10 x 3-5

DB Press:
20 x 10
30 x 10 x 3-5

Incline Curls:
15 x 15 x 3-5

Standing Tricep Extensions: I might just do some lying DB tricep extensions. Depends how i feel.
35 x 12 x 3-5

Forearm Roller: 2 in 2 out

Hammer Curls:
25 x 10 x 3-5

Kickbacks:
12.5 x 20 x 2-3

Hand Gripper: 3 sets of AMRAP

That is all. 🙂

Dumbbell Incline Press:
35 x 10
45 x 10 x 2

Cable Row:
88 x 10
104 x 10 x 2

Lat Pulldown:
88 x 10
104 x 10 x 2

Pull Ups: 64 Reps
8,7,5,5,5 x 2

Dips:
15,17

High bar Squat: just 2 work sets of 190. going to 4 sets of 6 on squat and bench on the same day would be too much of a change too soon. maybe next cycle or something.
105 x 4 x 2
155 x 4
190 x 6 x 2: This felt very difficult. But i was able to push through. at 162lbs bw, i thought this was great!
115 x 15 @~60% of 190lbs

Bench:
75 x 6
95 x 4
115 x 4
135 x 6 x 2
65 x 15

Sumo Deadlift:
155 x 6
205 x 6
240 x 6 (PR)
260 x 1 x 6 (PR) I believe my true 1RM is upwards of 285 lbs

Barbell Row: Just to finish up. I will increase weight at my discretion.
95 x 8-10 x 3

Dumbbell Row: same as bb row.
35 x 10
50 x 10 x 2

This workout was one of the best I have had in many many many months. I am done. Tomorrow just some light incline presses and pull ups and dips. I CAN’T Wait!!!!!!!!!

That is all! 🙂

Hello All,

Dumbbell Squat:
55 x 5

Sumo Deadlift:
135 x 6
185 x 6
225 x 6 (PR)
225 x 1 x 6

Close Grip Lat Pulldown:
88 x 6
99 x 6
115 x 6 x 4 (PR)

Dumbbell Row:
35 x 8
45 x 8 x 4 (PR)

Wide Lat Pulldown:
77 x 15 x 5

Single Arm Machine Curls:
40 x 8 x 4

Incline Curls:
10 x 15
15 x 15
25 x 8

Stretch

That is all! 🙂