BASE TRAINING ROUTINE (THOUGHTS)

[itrain]

I have trained many systems and many rep schemes and know what works for shear muscle burn and grainy look however I have not gained much in strength or size until swtiching to this routine tell me what you think


Chest/ Back / Traps

Chest
Db flat wu( 20, 10, 5, 3 , 1)

Ws 2 x 4-6 (once 6 reps is reached on both sets weight gets increased 10lbs)

DBincl wu(4)

Ws 2 x 6-8 (once 8 is reached on both sets weight increases 10lbs)


back

rack deads below knee wu( 12, 6, 4, 2)

Ws 2 x 4-6 (once 6 is reached on both sets weight increases 50lbs)

db low row wu(6)

WS 2x (6-8) (once 8 is reached on both sets weight increases 10 lbs)

HS under PD wu(6)

WS 2x (6-8) (once 8 is reached on both sets weight increases 10 lbs)

DB pullovers wu(6)

WS 2x (6-8) (once 8 is reached on both sets weight increases 10 lbs)

Traps

bb shrugs wu (12, 6)

Ws 2x 6-8 (once 8 is reached on both sets go up 10 lbs)

bb behind back (lift arms above ass) wu(6)

WS 2x 6-8( once 8 is reached on both sets go up 10 lbs)


Legs

back squat smith (feet should with toes slight out) wu(20, 10, 10, 6, 3, 1)

WS 2 X 4-6( once 6 is reached both sets go up 20lbs)

front squats smith (feet slights less than shoulder) wu(12)

WS 2 x 6-8(once 8 is reached both sets go up 20 lbs)

leg press shoulder widt(knees to shoulder)wu (6)

WS 2x 6-8(once 8 is reached both sets go up 50 lbs)

hams

stiff legg (shoulder width stance) wu(12, 6, 3)

WS 2x 4-6 (once 6 is reached both sets go up 20 lbs)

seated ham curl wu(10)

WS 2 x (8-10 (once 10 is reached both sets go up 15 lbs)

calves

standing wu( 12, 12, 12, 8, 8, )

WS 3 X (8,8,8,)

Seated

WS 3 X (10, 8, 8, )


Shoulders/ tris/ Bis

Db shoulder press wu( 20, 10, 6, 3)

WS 2X 4-6 ( once 6 is reached on both sets go up 10 lbs)

up right rows wu( 6)

WS 2X 6-8 (once 8 is reached on both sets go up 10lbs)

front raises db wu(10)

WS 2x (6-8 once 8 is reached on both sets go up 10 lbs)

tris

smith close grip wu( 12 6, 2)

WS 2x 4-6 ( once 6 is reached on both sets go up 10lbs)

over head 2arm db ext wu( 6)

WS 2x 6-8( once 8 is reached on both sets go up 5 lbs)

tricep camb push down wu( 10)

WS 2x 8-10 ( once 10 is reached on both sets go up 10 lbs)

Bis

Standing wide bb curl wu( 10, 5)

WS 2 x 6-8( once 8 is reached on both sets go up 10 lbs)

close grip preacher bb wu( 8)

WS 2 x 6-8 (once 8 is reached on both sets go up 10 lbs)

rope curl wu(8)

WS 2x 6-8 (once 8 is reached on both sets go up 10 lbs)

last set r.p 1-3 reps hold stat on very last

Rear delt mach wu( 12, 6)

WS 2x 6-8 (once 8 is reached both sets go up 10 lbs )




WS- work sets and yes that means to failure on bigger body parts i take up to 3 and half minutes rest smaller 1 1/2 to 2 minutes rest

idea here is to progress in heavy weight by using lower reps but still a fair amount of volume to acquire growth

all ws are done with 2-3 second eccentrics and take 20-30 sec to perform

training is one on / one off //// repeat


what do you think added 30 lbs to my squat 15 lbs to db bench and 20 lbs to shoulder press 3 reps to deads and 10 lbs body weight is 1 months time