By request i am bring it back...GET REAL MASS WITH MY OFFSEASON DIET

[marshallmadman]

Heinz, my brother. I could not eat even half that amount of food in a day, let alone adding the Big Mac's and the pizza to it!!!! Yikes! My stomach is turning right now just thinking about it.

 

[The Wolf]

Mountain Dog, Im sorry if I seemed to be rude. I agree with you on 90% and I respect that you are more intelligent than me but I also have a mind of my own and Im learning everyday, despite the fact that Ive been in this game a while now.
My new signuture

Discussion is an exchange of knowledge; argument is an exchange of ignorance.
Peace

 

[mountaindog1]

Mountain Dog, Im sorry if I seemed to be rude. I agree with you on 90% and I respect that you are more intelligent than me but I also have a mind of my own and Im learning everyday, despite the fact that Ive been in this game a while now.
My new signuture

Discussion is an exchange of knowledge; argument is an exchange of ignorance.
Peace

It's alright man...I dont usually have a temper at all, very laid back..just felt like I was being attacked...

It's all good, I am sure you are a good guy, and we both should keep striving to learn more. I do have some really good cholestrol info I'll put when I get some time, that you might like. My twins are running around like madmen today..not even a nap yet..

JM

 

[The Wolf]

It's alright man...I dont usually have a temper at all, very laid back..just felt like I was being attacked...

It's all good, I am sure you are a good guy, and we both should keep striving to learn more. I do have some really good cholestrol info I'll put when I get some time, that you might like. My twins are running around like madmen today..not even a nap yet..

JM

Yeah I know the feeling

 

[witefall]

Thanks Bigheinz for taking the time to post this.


On another note, I get so frustrated with this site sometimes b/c somebody that has walked the walk decides to share something, and then the thread gets hijacked before the first page is even posted up. It really gets old.

 

[Krom]

dexter claims to have burgers in contest prep

Dexter, genetically is very lean. I remember reading about how all the pros were jealous of what he could get away with eating while dieting.

 

[KillerStack]

Dexter, genetically is very lean. I remember reading about how all the pros were jealous of what he could get away with eating while dieting.

Like I said in another thread you can pretty much fit in any food in contest prep. As long as it fits in your macro profile and you're in a deficit you can eat any type of "shit" in moderation and get lean. Plus the drugs help of course.

Even Dexter gets sloppy sometimes.

 

[Trainwreck80]

After reading that diet I feel like I eat like a supermodel. What kind of shape does one have to be in to start a diet like that without turning into a fat shit?

 

[bigheinz]

After reading that diet I feel like I eat like a supermodel. What kind of shape does one have to be in to start a diet like that without turning into a fat shit?

When i use to to this diet program never went up over 16% 6 months before a show. So i use to start my diet program 6 to 5 month out.
I competed one year with 167 pounds and 3 months after the show i start this diet program and i weight 231 pounds off season , and for the next year i went up stage 185 pounds, so i gained 24 pounds in less than a year and i won the venezuelan nationals for the first time.

 

[daniel r]

did you do any cardio?

how many hours a day did you train?

 

[bigheinz]

did you do any cardio?

how many hours a day did you train?

Actually a was doing Raw mike mentzers heavy duty, training every 36 hours,
and two years after I was training only once a week training heavy duty II , no cardio!!! Some of you I know remember that.
HIT is the best and is what I doing right know, my own version combined with my trainer version

 

[daniel r]

alright thanks for that

 

[natabolic]

When i use to to this diet program never went up over 16% 6 months before a show. So i use to start my diet program 6 to 5 month out.
I competed one year with 167 pounds and 3 months after the show i start this diet program and i weight 231 pounds off season , and for the next year i went up stage 185 pounds, so i gained 24 pounds in less than a year and i won the venezuelan nationals for the first time.

thats a great accomplishment. i know a guy taht eats like that in the offseason, grows like crazy. young kid, but pretty huge.

whats your cutting diet like? 5 months from 231-185? id definitely like to hear your diet bro

 

[king1033]

I have the same body type where I need to eat junk every now and then on top of my clean diet or else my body just wont hold weight, my metabolism is like a wild fire.... guess I should enjoy it while it lasts, for example last night I had to get my burger fix but I live out in the mountains so nearest mc dees is about 20 minutes away, I get there and they dont take credit or debit card 2-3am!! and i got there at 2am worst luck ever hahaha but luckily the cute girl in the window (yes cute girls work at mcdonalds where i am from VERY CUTE!!) I charmed my way into getting a burger lol turned out me and her originally came from the same state lol.You can meet such great people in the strangest places.

 

[bigheinz]

thats a great accomplishment. i know a guy taht eats like that in the offseason, grows like crazy. young kid, but pretty huge.

whats your cutting diet like? 5 months from 231-185? id definitely like to hear your diet bro

Gradually taking off things and cutting calories.
First of all the weight gainer, then cheating only every 7 days, then having only one Cain of carb on each meal, then cutting downthe carb, then playing with the total carb intake, then reducing the protein intake to reasonable amount, and then starving for the las 4 to 5 weeks

 

[whiteknucks]

Actually a was doing Raw mike mentzers heavy duty, training every 36 hours,
and two years after I was training only once a week training heavy duty II , no cardio!!! Some of you I know remember that.
HIT is the best and is what I doing right know, my own version combined with my trainer version

Heinz, what does a once a week workout consist of? i have never heard of anyone doing that but for someone like myself i have often wondered what the outcome would be.

I enjoy reading your post because you seem to have an "Outlaw" approach on pretty much everything (diet, training, etc; ) that differs from pretty much everyone elses.

also, are you competing this year?

 

[Mr.G]

There are alot of different ways to gain weight, no argument there. Some more healthier than others & yes there are guys with higher levels of test on this board so never take it personally...

 

[bigheinz]

Heinz, what does a once a week workout consist of? i have never heard of anyone doing that but for someone like myself i have often wondered what the outcome would be.

I enjoy reading your post because you seem to have an "Outlaw" approach on pretty much everything (diet, training, etc; ) that differs from pretty much everyone elses.

also, are you competing this year?

Yes i am starting in 5 weeks with the Phoenix Pro Feb 20th... then i am doing the Orlando europa Super show April the 16th
Magnum is doing my nutrition

 

[bigheinz]

HIT ROUTINES

ALL OF THE SETS ALL THE WAY TO FAILURE... REAL FAILURE!!!!

Exercise/ Routine #1 # of Sets # of Reps
Squat/Leg press or Deadlifts 1 set 10-12 reps
Pullover 1 set 8-10 reps
Overhead Press 1 set 8-10 reps
Row (Machine or Dumbbell) 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Biceps Curl 1 set 8-10 reps
Triceps Extension 1 set 8-10 reps
Regular Chin-up 1 set 8-10 reps
Parallel Dip 1 set 8-10 reps
Calf Raise 1 set 12-15 reps
Abdominal Crunches 1 set 30-50 reps

Exercise/ Routine #2 # of Sets # of Reps
Full Squats 1 set 15-20 reps
Pullovers 1 set 10 reps
Standing Overhead Presses 1 set 10 reps
Chins 1 set 10 reps
Dips 1 set 12 reps
Barbell Curls 1 set 10 reps
Shrugs 1 set 15 reps
Stiff-Legged Deadlifts 1 set 15 reps

Exercise/ Routine #3 # of Sets # of Reps
DAY ONE
Deadlift 1 set 10-12 reps
Leg Press 1 set 10-12 reps
Overhead Press 1 set 8-10 reps
Shrug 1 set 8-10 reps
Close Grip Pulldown 1 set 8-10 reps
Standing Calf Raise 1 set 10-15 reps
Reverse Curls 1 set 8-10 reps
Abdominal Crunches 1 set 30-50 reps
DAY TWO
Squat 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Rowing Movement 1 set 8-10 reps
Dumbbell Overhead Press 1 set 8-10 reps
Triceps Pressdowns 1 set 8-10 reps
Standing Calf Raise 1 set 10-15 reps
Reverse Curls 1 set 8-10 reps
Abdominal Crunches 1 set 30-50 reps

Exercise/ Routine #4 # of Sets # of Reps
One-Repetition Chin-Up (30 seconds up,
30 seconds down) immediately followed by:
Biceps Curl 1 set 8-10 reps
One-Repetition Dip (30 up, 30 down)
immediately followed by
Triceps Extensions 1 set 8-10 reps
Leg Press 1 set 10-12 reps
Stiff-Legged Deadlift 1 set 10-12 reps
Calf Raise 1 set 10-15 reps
Lateral Raise With Dumbbells 1 set 8-10 reps
Press Behind Neck 1 set 8-10 reps
Bent-Over Row 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Ab Crunch 1 set 30-50 reps

Exercise/ Routine #5 # of Sets # of Reps
Shoulder Presses 1 set 10 reps
Crunches 1 set 10 reps
Standing Calf Raises 1 set 10 reps
Barbell Curls 1 set 10 reps
Bench Presses 1 set 10 reps
Lying Leg Raises 1 set 10 reps
Bent Over Rows 1 set 10 reps
Seated Calf Raises 1 set 10 reps
Squats 1 set 10 reps
Reverse Crunches 1 set 10 reps
Straight Arm Pullovers 1 set 10 reps
French Presses 1 set 10 reps
Deadlifts 1 set 10 reps
Upright Rows 1 set 10 reps
Crunches 1 set 10 reps
Wrist Curls 1 set 10 reps

Exercise/ Routine #6 # of Sets # of Reps
Standing Calf Raises 1 set 10 reps
Presses Behind Neck 1 set 10 reps
Lying Leg Raises 1 set 10 reps
Bench Presses 1 set 10 reps
Wide Grip Pulldowns 1 set 10 reps
Barbell Curls 1 set 10 reps
Donkey Calf Raises 1 set 10 reps
Lateral Raises 1 set 10 reps
Crunches 1 set 10 reps
Dips 1 set 10 reps
Narrow Pulldowns 1 set 10 reps
Squats 1 set 10 reps
Seated Calf Raises 1 set 10 reps
Dumbbell Presses 1 set 10 reps
Twists 1 set 10 reps
Leg Curls 1 set 10 reps
Deadlifts 1 set 10 reps

Exercise/ Routine #7 # of Sets # of Reps
Seated Dumbbell Presses 1 set 8-10 reps
Concentration Curls 1 set 8-10 reps
Donkey Calf Raises 1 set 8-10 reps
Crunches 1 set 8-10 reps
Hyperextensions 1 set 8-10 reps
Reverse Curls 1 set 8-10 reps
Squats 1 set 8-10 reps
Straight Arm Pullovers 1 set 8-10 reps
Wide Grip Pulldowns 1 set 8-10 reps
Wrist Curls 1 set 8-10 reps
Standing Calf Raises 1 set 8-10 reps
Twists 1 set 8-10 reps
Upright Rows 1 set 8-10 reps
Flat Dumbbell Flyes 1 set 8-10 reps
Sissy Squats 1 set 8-10 reps
Chinups 1 set 8-10 reps
Crunches 1 set 8-10 reps
Neck Strap Raises 1 set 8-10 reps
Barbell Incline Presses 1 set 8-10 reps
Lateral Raises 1 set 8-10 reps
Wrist Curls 1 set 8-10 reps
Leg Curls 1 set 8-10 reps
Dumbbell Extensions 1 set 8-10 reps
Seated Calf Raises 1 set 8-10 reps

Exercise/ Routine #8 # of Sets # of Reps
DAY ONE
Barbell Squats 2 sets 15 reps
StiffLeg Deads 1 set 15 reps
Hammer Behind the Neck Press 1 set 12 reps
Nautilus Seated Dips 1 set 12 reps
Nautilus Pull Over 1 set 10 reps
Barbell Shrug 1 set 12 reps
Thick Bar Curls 1 set 8 reps
Abs 1 set 10-15 reps
DAY TWO
Trap Bar Deads 2 sets 8-12 reps
Leg Press 1 set 12 reps
Bench Press 4 sets 5 reps
Nautilus Row 1 set 12 reps
Standing DB Press 1 set 10 reps
DB Bicep Curl 1 set 10 reps
Abs 1 set 10-15 reps

Exercise/ Routine #9 # of Sets # of Reps
Leg Press 1 set 15 reps
Leg Ext 1 set 15 reps
Leg Curl 1 set 15 reps
Hip Abduction 1 set 15 reps
Bench Press 1 set 15 reps
DB Incline Press 1 set 15 reps
Low Row 1 set 15 reps
Lat Pulldown 1 set 15 reps
Military Press 1 set 15 reps
Lateral Raise 1 set 15 reps
DB Curl 1 set 15 reps
Tri Pushdown 1 set 15 reps
Abs 1 set 15 reps

Exercise/ Routine #10 # of Sets # of Reps
Barbell Squat 1 set 20 reps
Stiff-Leg Deadlift 1 set 15 reps
Overhead Barbell Press 1 set 12 reps
Barbell Row 1 set 12 reps
Pushups 1 set To Failure
Chins 1 set To Failure
Pushups 1 set To Failure
Barbell Curl 1 set 12 reps
Situps 1 set 12 reps

Exercise/ Routine #11 # of Sets # of Reps
Leg Press 1 set 15-20 reps
Leg Curl 1 set 10-15 reps
Leg Press 1 set 12-15 reps
Leg Extension 1 set 10-15 reps
Leg Press 1 set 10-12 reps
Dip 1 set 8-12 reps
Tricep Extension 1 set 8-12 reps
Negative-only Dip 1 set 6-10 reps
Chin 1 set 8-12 reps
Bicep Curl 1 set 8-12 reps
Negative-only Chin 1 set 6-10 reps

Exercise/ Routine #12 # of Sets # of Reps
Full Squats 1 set 15-20 reps
Pullovers 1 set 10 reps
Standing Overhead Presses 1 set 10 reps
Chins 1 set 10 reps
Dips 1 set 12 reps
Barbell Curls 1 set 10 reps
Shrugs 1 set 15 reps
Stiff-Legged Deadlifts 1 set 15 reps

Exercise/ Routine #13 # of Sets # of Reps
MONDAY/THURSDAY
Leg Press 2 set 8 reps
Dip 2 set 6-8 reps
Shrug 2 set 8 reps
Overhead Press 2 set 8 reps

Exercise/ Routine #14 # of Sets # of Reps
Squat 1 set 15-20 reps
Calve Raise 1 set 15-20 reps
Pullover Machine 1 set 6-10 reps
Incline DB Press 1 set 6-10 reps
T-Bar Rows 1 set 6-10 reps
BB Behind Neck Pr. 1 set 6-10 reps
BB Curl 1 set 6-10 reps
Lying Tri Ext. 1 set 6-10 reps
V-up (Lower Abs) 1 set 15-20 reps
Crunch (Upper Abs) 1 set 15-20 reps

Exercise/ Routine #15 # of Sets # of Reps
Leg Press 1 set 15 reps
Push Ups 1 set To Failure
Pull Ups 1 set To Failure
Leg Press 1 set 15 reps
Push Ups 1 set To Failure
Chin Ups 1 set To Failure
Leg Press 1 set 15 reps
Push Ups 1 set 15 reps
Pull Ups 1 set To Failure

Exercise/ Routine #16 # of Sets # of Reps
Leg Press
(Immediately followed by) 1 set 13 reps
Leg Extentsion
(Immediately followed by) 1 set 13 reps
Squat 1 set 13 reps
Leg Curl
(Immediately followed by) 1 set 13 reps
Stiff-Legged Deadlift 1 set 13 reps
Side Lateral Raise 1 set 13 reps
Overhead Press 1 set 13 reps
Cable Row 1 set 13 reps
Bench Press 1 set 13 reps
Bicep Curl 21s
(Immediately followed by) 1 set 13 reps
Negative Chin Up 1 set 13 reps
Tricep Extension 21s
(Immediately followed by) 1 set 13 reps
Negative Dip 1 set 13 reps

Exercise/ Routine #17 # of Sets # of Reps
Leg Press
(Immediately followed by) 1 set 13 reps
Leg Extentsion
(Immediately followed by) 1 set 13 reps
Squat 1 set 13 reps
Leg Curl
(Immediately followed by) 1 set 13 reps
Stiff-Legged Deadlift 1 set 13 reps
Side Lateral Raise 1 set 13 reps
Overhead Press 1 set 13 reps
Cable Row 1 set 13 reps
Bench Press 1 set 13 reps
Bicep Curl 21s
(Immediately followed by) 1 set 13 reps
Negative Chin Up 1 set 13 reps
Tricep Extension 21s
(Immediately followed by) 1 set 13 reps
Negative Dip 1 set 13 reps

Exercise/ Routine #18 # of Sets # of Reps
Barbell Squat 1 set 20 reps
Stiff-Leg Deadlift 1 set 15 reps
Overhead Barbell Press 1 set 12 reps
Barbell Row 1 set 12 reps
Pushups 1 set To Failure
Chins 1 set To Failure
Pushups 1 set To Failure
Barbell Curl 1 set 12 reps
Situps 1 set 12 reps

Exercise/ Routine #19 # of Sets # of Reps
Leg Press 1 set 16-17 reps
Dips 1 set 10-11 reps
Chins 1 set 8-9 reps
Leg Press 1 set 8-9 reps
Dips 1 set 8-10 reps
Chins 1 set 5-7 reps
Leg Press 1 set 8-9 reps
Dips 1 set 4-5 reps
Chins 1 set 4-5 reps

Exercise/ Routine #20 # of Sets # of Reps
Deadlifts 1 set 10-12 reps
Leg Extensions 1 set 10-12 reps
Leg Curls 1 set 10-12 reps
Calf Raise 1 set 12-15 reps
Bent Over Row 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Lateral Raise 1 set 8-10 reps
30/30 Chin
Immediately followed by 1 set 1 rep
Barbell Curl 1 set 8-10 reps
30/30 Dip
Immediately followed by 1 set 1 rep
Tricep Extensions 1 set 8-10 reps
Wrist Flexion 1 set 8-10 reps
Wrist Extensions 1 set 8-10 reps
Crunches 1 set 8-10 reps

Exercise/ Routine #21 # of Sets # of Reps
Deadlifts 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Bent Row 1 set 8-10 reps
Shoulder Press 1 set 8-10 reps
Bicep Curl 1 set 8-10 reps
Pinch Grip 1 set 8-10 reps

Exercise/ Routine #22 # of Sets # of Reps
Bench Press 1 set 10-12 reps
Dips 1 set 8-10 reps
Close Grip Bench 1 set 8-10 reps
Alt Incl. Curl 1 set 8-10 reps
Chin Ups 1 set 8-10 reps
Rows 1 set 8-10 reps
Shrugs 1 set 8-10 reps
Stiff Leg Deadlift 1 set 10-12 reps
Squats 1 set 10-12 reps
Calf Raises 1 set 12-15 reps

Exercise/ Routine #23 # of Sets # of Reps
Deadlift 1 set 6-8 reps
Leg Extensions 1 set 6-8 reps
Leg Curl 1 set 6-8 reps
Calf Raises 1 set 6-8 reps
Hammer Decline Bench 1 set 6-8 reps
Close Grip Pulldown 1 set 6-8 reps
Hammer Shrugs(Standing) 1 set 6-8 reps
Hammer Low Row 1 set 6-8 reps
Hammer Shoulder Press 1 set 6-8 reps

Exercise/ Routine #24 # of Sets # of Reps
Neck Flexion/Extension 1 set 8-10 reps
Upright Rows 1 set 8-10 reps
Leg Extensions 1 set 12-15 reps
Tru-Squat 1 set 30 reps
Walking Lunges 1 set To Failure
Leg Curl 1 set 12-15 reps
Barbell Bench Press 1 set 6-10 reps
Lateral Rows 1 set 6-10 reps
Seated Press 1 set 6-10 reps
Weighted Chins 1 set 6-10 reps
Weighted Dips 1 set 6-10 reps
Negative Chins 1 set 6-10 reps
Negative Dips 1 set 6-10 reps
Leg Press 1 set 20 reps

Exercise/ Routine #25 # of Sets # of Reps
Squats 1 set 10-15 reps
Deadlifts 1 set 10-15 reps
Shrugs 1 set 10-15 reps
Bench Press 1 set 5-10 reps
Rows 1 set 10-15 reps
Overhead Press 1 set 5-10 reps

Exercise/ Routine #26 # of Sets # of Reps
Squats 1 set 20 reps
Bench Press 1 set 10 reps
One Arm Hammer Row 1 set 10 reps
Negative Dips 1 set 6 reps
Negative Chins 1 set 6 reps
Crunches 1 set To Failure
Manual Resistance Neck Work 1 set 5-10 reps

Exercise/ Routine #27 # of Sets # of Reps
Squats 1 set 10-12 reps
Deadlifts 1 set 10-12 reps
Dumbbell Press 1 set 8-10 reps
Incline Dumbbell Press 1 set 8-10 reps
Incline Dumbbell Flyes 1 set 8-10 reps
Standing Dumbbell
Shoulder Press 1 set 8-10 reps
Pullups 1 set 8-10 reps
Bent Over Dumbbell Rows 1 set 8-10 reps
Barbell Curls 1 set 8-10 reps
Shrugs 1 set 8-10 reps
Dips 1 set 8-10 reps
Crunches 1 set To Failure
Leg Lifts 1 set To Failure
Forearms 1 set 8-10 reps

Exercise/ Routine #28 # of Sets # of Reps
Reverse Grip Chins 1 set 8-10 reps
Dips 1 set 8-10 reps
Reverse Grip Chins 1 set 8-10 reps
Dips 1 set 8-10 reps
Standing Dumbbell Press 1 set 8-10 reps
Neck Extensions 1 set 8-10 reps
Neck Contraction 1 set 8-10 reps
Dumbbell Squat 1 set 8-10 reps
Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps
Dumbbell Squats 1 set 8-10 reps
Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps
Dumbbell Calf Raises 1 set 8-10 reps

Exercise/ Routine #29 # of Sets # of Reps
Squats 1 set 10-12 reps
Leg Curls 1 set 10-12 reps
Calf Raises 1 set 8-10 reps
Chest Press 1 set 8-10 reps
Rows 1 set 8-10 reps
Shoulder Press 1 set 8-10 reps
Hammer Curls 1 set 8-10 reps

Exercise/ Routine #30 # of Sets # of Reps
Hamstring Curls 1 set 10-12 reps
Breathing Squats 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Shoulder Press 1 set 8-10 reps
Close Grip Pulldowns 1 set 8-10 reps
Pullovers 1 set 8-10 reps
Lateral Shoulder Raise 1 set 8-10 reps
Neck Flexion 1 set 8-10 reps

Exercise/ Routine #31 # of Sets # of Reps
Squats 1 set 20 reps
Trap Bar Deadlifts 1 set 15 reps
Overhead Press 1 set 8-10 reps
Curls 1 set 1-10 reps
Crunches 1 set To Failure

Exercise/ Routine #32 # of Sets # of Reps
Squats or Leg Press 1 set 20 reps
Pullovers 1 set 20 reps
Dumbbell Bench Press 1 set 10 reps
Dumbbell Shoulder Press 1 set 10 reps
Dumbbell Shrugs 1 set 10 reps
Squats or Leg Press 1 set 5 reps
Deadlifts 1 set 3-5 reps
Dumbbell Curls 1 set 10 reps
Pinch Grips 1 set 8-10 reps
Farmers Walk 1 set To Failure

Exercise/ Routine #33 # of Sets # of Reps
Deadlifts 1 set 6-8 reps
Close Grip Lat Pulldowns 1 set 8 reps
Barbell Rows 1 set 8 reps
Pullovers 1 set 8 reps
Squats 1 set 8 reps
One Leg Press 1 set 10 reps
Bench Press 1 set 8 reps
Weighted Dips 1 set 8 reps
Military Press 1 set 8 reps
Bicep Curls 1 set 8-10 reps
Tricep Pushdowns 1 set 8-10 reps
Crunches 1 set 100

Exercise/ Routine #34 # of Sets # of Reps
Hanging Knee Raises 2 set 8-12 reps
Weighted Chinups 2 set 8-12 reps
Weighted Dips 2 set 8-12 reps
Upright Rows 2 set 8-12 reps
Leg Presses 2 set 8-12 reps
Calf Raises 2 set 8-12 reps
Super Gripper 2 set 8-12 reps

Exercise/ Routine #35 # of Sets # of Reps
Hammer Strength Chest Press 1 set 8-15 reps
Close Grip Pulldown 1 set 8-15 reps
Dumbbell Lateral/
Machine Shoulder Press 1 set 8-15 reps
Leg Press 1 set 20 reps

Exercise/ Routine #36 # of Sets # of Reps
Dumbbell Rows 1 set 8-12 reps
Military Press 1 set 8-12 reps
Tricep Pushdowns 1 set 8-12 reps
Barbell Curls 1 set 8-12 reps
Bench Press 1 set 8-12 reps
Leg Extensions or Squats 1 set 8-12 reps

Exercise/ Routine #37 # of Sets # of Reps
DAY ONE
Bench Press 2 set 8-15 reps
Dumbbell Side Laterals 2 set 8-20 reps
Barbell Preacher Curls 1 set 8-15 reps
Close Grip Bench Press 2 set 8-12 reps
DAY TWO
Squats 1 set 10-25 reps
Deadlifts 1 set 8-15 reps
Dumbbell Rows 2 set 8-20 reps
One Leg Calf Raises 2 set 15-50 reps
Crunches 2 set 20-30 reps

Exercise/ Routine #38 # of Sets # of Reps
DAY ONE
Deadlift 1 set 10 reps
Leg Press 1 set 20 reps
Overhead Press 1 set 5-8 reps
Shrugs 1 set 15 reps
Pulldown to Chest 1 set 8-12 reps
Standing Calf Raise 1 set 15 reps
Four Way Neck Machine 1 set 15 reps
Reverse Curls 1 set 12 reps
Weighted Situps 1 set 15 reps
DAY TWO
Squats 1 set 15 reps
Bench Press 1 set 5 reps
Hammer Lateral Raise 1 set 6-8 reps
One Arm Dumbbell Press 1 set 6-8 reps
Tricep Pushdowns 1 set 12 reps
Standing Calf Raise 1 set 15 reps
Four Way Neck Machine 1 set 15 reps
Reverse Curls 1 set 12 reps
Weighted Situps 1 set 15 reps

Exercise/ Routine #39 # of Sets # of Reps
DAY ONE
Squats 1 set 10-12 reps
Overhead Press 1 set 8-10 reps
Weighted Crunches 1 set To Failure
Neck Flexion 1 set 8-10 reps
Grip Work 1 set 8-10 reps
DAY TWO
Trap Bar Deadlifts 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Thick Bar Chins 1 set 8-10 reps
Side Bends 1 set 8-10 reps
Grip Work 1 set 8-10 reps

Exercise/ Routine #40 # of Sets # of Reps
DAY ONE
Hammer Squats 1 set 10-12 reps
Decline Press 1 set 8-10 reps
Parallel Grip Pulldown 1 set 8-10 reps
Hammer Incline Press 1 set 8-10 reps
Machine Pullover 1 set 8-10 reps
Shrugs 1 set 8-10 reps
One Legged Calf Raise 1 set 12-15 reps
Ab Crunch 1 set To Failure
Hammer Gripper 1 set 8-10 reps
DAY TWO
Hammer Leg Press 1 set 10-12 reps
Hammer Behind Neck Press 1 set 8-10 reps
Close Grip Pulldown 1 set 8-10 reps
Hammer Incline Press 1 set 8-10 reps
Hammer Neck Machine 1 set 8-10 reps
Hyperextensions 1 set 8-10 reps
Hammer Reverse Curls 1 set 8-10 reps
Wrist Curls 1 set 8-10 reps

Exercise/ Routine #41 # of Sets # of Reps
DAY ONE
Squats 1 set 20 reps
Bench Press 1 set 8-12 reps
Parallel Grip Chins 1 set 8-12 reps
Weighted Crunch 1 set 15-20 reps
DAY TWO
Trap Bar Deadlifts 1 set 15 reps
Standing Press 1 set 8-12 reps
Rows 1 set 8-12 reps
Weighted Crunch 1 set 15-20 reps

Exercise/ Routine #42 # of Sets # of Reps
DAY ONE
Harness Squats 1 set 15-20 reps
Trap Bar Press 1 set 6-10 reps
Decline Press 1 set 5-8 reps
Farmers Walk 1 set 15-20 reps
One Leg Heel Raise 1 set 5-8 reps
Neck Work 1 set 10-12 reps
DAY TWO
Back Extensions 1 set 12-15 reps
Dumbbell Rows 1 set 6-10 reps
Sandbag Carry 1 set 15-20 reps
Reverse and Regular
Wrist Curl 1 set 5-8 reps
Neck Work 1 set 10-12 reps

Exercise/ Routine #43 # of Sets # of Reps
DAY ONE
Squats 1 set 10-12 reps
Bench Press 1 set 8-10 reps
Pullovers 1 set 8-10 reps
Dumbbell Rows 1 set 8-10 reps
Shrugs 1 set 8-10 reps
Close Grip Bench Press 1 set 8-10 reps
Barbell Curls 1 set 8-10 reps
Leg Curls 1 set 10-12 reps
Standing Calf Raises 1 set 12-15 reps
DAY TWO
Deadlifts 1 set 10-12 reps
Hammer Bench Press 1 set 8-10 reps
Dips 1 set 8-10 reps
Chinups 1 set 8-10 reps
Seated Dumbbell Press 1 set 8-10 reps
Dumbbell Curls 1 set 8-10 reps
Leg Extensions 1 set 10-12 reps
Calf Raises 1 set 12-15 reps
Crunches 1 set To Failure

Exercise/ Routine #44 # of Sets # of Reps
DAY ONE
Military Press 1 set 6-8 reps
Squats 1 set 20 reps
Stifflegged Deadlifts 1 set 15 reps
Squats 1 set 20 reps
Negative Chins 1 set 6-10 reps
Neck Flexion 1 set 12 reps
Grip Work 1 set 8-10 reps
Crunches 1 set To Failure
DAY TWO
Deadlifts 1 set 12-15 reps
Leg Press 1 set 20 reps
Bench Press 1 set 10-12 reps
Lateral Pulldowns 1 set 8-10 reps
Neck Extensions 1 set 12 reps
Shrugs 1 set 10-15 reps
Sidebends 1 set 10-15 reps
Grip Work 1 set 8-10 reps
Crunches 1 set To Failure

Exercise/ Routine #45 # of Sets # of Reps
DAY ONE
Incline Press 2 set 8-10 reps
Seated Shoulder Press 2 set 8-10 reps
Preacher Curls 1 set 8-10 reps
DAY TWO
Squats 1 set 15-20 reps
Deadlifts 1 set 15-20 reps
One Arm Dumbbell Rows 1 set 8-10 reps
One Leg Calf Raise 1 set 15-20 reps
Crunches 1 set 15-20 reps

Exercise/ Routine #46 # of Sets # of Reps
DAY ONE
Leg Press 1 set 10-12 reps
Barbell Pullovers 1 set 8-10 reps
Weighted Dips 1 set 8-10 reps
Curls 1 set 8-10 reps
DAY TWO
Squats 1 set 10-12 reps
Light Dumbbell Pullovers 1 set 20-25 reps
Incline Press 1 set 8-10 reps
Lateral Raises 1 set 8-10 reps
Crunches 1 set To Failure

Exercise/ Routine #47 # of Sets # of Reps
DAY ONE
Squats/Deadlifts 3 set 8-12 reps
Seated Row 2 set 8-12 reps
Close Grip Chins 1 set 8-12 reps
Dumbbell Rows 1 set 8-12 reps
Shrug Row 1 set 8-12 reps
Dumbbell Shrug 1 set 8-12 reps
Barbell or Dumbbell Curls 1 set 8-12 reps
DAY TWO
Bench Press 3 set 8-12 reps
Dumbbell Incline Press 2 set 8-12 reps
Barbell Cuban Press 1 set 8-12 reps
Dumbbell Side Lateral 1 set 8-12 reps
Weighted Tricep Dip 1 set 8-12 reps
Dumbbell Seated Extensions 1 set 8-12 reps
Calf Raises 1 set 8-12 reps

Exercise/ Routine #48 # of Sets # of Reps
DAY ONE
Leg Press 1 set 10-15 reps
Hammer Hi-Row 1 set 6-10 reps
Hammer Incline 1 set 6-10 reps
Shoulder Rotations 1 set 10 reps
DAY TWO
Deadlifts 1 set 8-12 reps
Seated Shoulder Press 1 set 6-10 reps
Weighted Underhand Grip Chins 1 set 6-10 reps
Hammer Side Laterals 1 set 6-10 reps
Hammer Rear Delts 1 set 6-10 reps

Exercise/ Routine #49 # of Sets # of Reps
DAY ONE
Reverse Grip Chins 2 sets 8-12 reps
Dips 2 sets 8-12 reps
Dumbbell Shrugs 2 sets 8-12 reps
Crunches 1 set 100 reps
DAY TWO
Dumbbell Squats 2 sets 10-12 reps
Dumbbell Overhead Press 2 sets 8-12 reps
Standing Calf Raises 2 sets 10-20 reps
Neck Flexes 2 sets 8-12 reps

Exercise/ Routine #50 # of Sets # of Reps
DAY ONE
Squats 1 sets 10-15 reps
Stiff Leg Deadlifts 1 sets 8-12 reps
Donkey Calf Raise 1 sets 8-12 reps
Crunches 1 set 10-15 reps
DAY TWO
Incline Barbell Press 1 sets 8-12 reps
Weighted Chins 1 sets 8-12 reps
Weighted Dips 1 sets 8-12 reps
One Arm Dumbbell Rows 1 sets 8-12 reps

Exercise/ Routine #51 # of Sets # of Reps
DAY ONE
Pullover 1 sets 8-10 reps
Pulldown 1 sets 8-10 reps
Arm Cross 1 sets 8-10 reps
Decline Press 1 set 8-10 reps
Lateral Raise 1 set 8-10 reps
Delt Press 1 set 8-10 reps
DAY TWO
Leg Extensions 1 sets 8-12 reps
Leg Press 1 sets 8-12 reps
Calf Raise 1 sets 12-15 reps
Bicep Curls 1 sets 8-10 reps
Tricep Curls 1 set 8-10 reps

Exercise/ Routine #52 # of Sets # of Reps
DAY ONE
Squats 1 sets 20 reps
Pullovers 1 sets 10-15 reps
Bench Press 1 sets 6-10 reps
Lat Pulldowns 1 set 6-10 reps
Shoulder Press 1 set 6-10 reps
Tricep Press 1 set 6-10 reps
Bicep Curls 1 set 6-10 reps
Reverse Bicep Curls 1 set 6-10 reps
Crunches 1 set 15-20 reps
Hyper Extensions 1 set To Failure
DAY TWO
Deadlift 1 sets 20 reps
Leg Press 1 sets 15-20 reps
Bench Press 1 sets 15-20 reps
Rows 1 sets 15-20 reps
Lateral Raises 1 set 6-10 reps
Dips 1 set To Failure
Pullups 1 set To Failure

Exercise/ Routine #53 # of Sets # of Reps
DAY ONE
Barbell Squats 2 sets 5-1-5 reps
Reverse Grip Chins 2 sets 5-1-5 reps
Seated Dumbbell Press 2 sets 5-1-5 reps
Neck Extensions 2 set 5-1-5 reps
Crunches 2 set 5-1-5 reps
DAY TWO
Dumbbell Deadlifts 2 sets 5-1-5 reps
Dumbbell Row 2 sets 5-1-5 reps
Weightd Dips 2 sets 5-1-5 reps
Barbell Calf Raise 2 sets 5-1-5 reps

Exercise/ Routine #54 # of Sets # of Reps
DAY ONE
Military Press 1 sets 8-10 reps
Pulldowns 1 sets 8-10 reps
Bench Press 1 sets 8-10 reps
Cable Row 1 set 8-10 reps
Standing Calf Raise 1 set 12-15 reps
Crunches 1 set To Failure
DAY TWO
Squats 1 sets 10-12 reps
Leg Curls 1 sets 10-12 reps
Seated Calf Raise 1 sets 12-15 reps
Incline Situp 1 sets To Failure

Exercise/ Routine #55 # of Sets # of Reps
DAY ONE
Squats 1 sets 20 reps
Calf Raises 1 sets 15 reps
Military Press 1 sets 8-10 reps
Barbell Curls 1 set 8-10 reps
Bench Press 1 set 8-10 reps
Crunches 1 set 50-100 reps
DAY TWO
Bench Press 1 sets 8-10 reps
Incline Dumbbell Press 1 sets 15 reps
Deadlifts 1 sets 15 reps
Palms Up Pulldowns 1 sets 8-10 reps
Dumbbell Shrugs 1 sets 15 reps
Neck Extensions 1 sets 8-10 reps

Exercise/ Routine #56 # of Sets # of Reps
DAY ONE
Squats 1 sets 15 reps
Standing Calf Raises 1 sets 15 reps
Seated Presses 1 sets 8 reps
Shrugs 1 set 8 reps
Crunches 1 set 8 reps
DAY TWO
Stiff Leg Deadlifts 1 sets 15 reps
Dips 1 sets 8 reps
Chins 1 sets 8 reps
Close Grip Bench Press 1 sets 8 reps
Curls 1 sets 8 reps

Exercise/ Routine #57 # of Sets # of Reps
DAY ONE
Squats 1 sets 10-12 reps
Incline Bench Press 1 sets 8-10 reps
Shrugs 1 sets 8-10 reps
Bicep Curls 1 set 8-10 reps
Standing Calf Raises 1 set 8-10 reps
DAY TWO
Deadlifts 1 sets 10-12 reps
Overhead Press 1 sets 8-10 reps
Chinups 1 sets 8-10 reps
Seated Calf Raises 1 sets 8-10 reps

Exercise/ Routine #58 # of Sets # of Reps
DAY ONE
Weighted Dips 1 sets 6-8 reps
Incline Dumbbell Press 1 sets 6-8 reps
Dumbbell Shrugs 2 sets 6-8 reps
Dumbbell Curls 2 set 6-8 reps
DAY TWO
Reverse Grip Chins 1 sets 6-8 reps
Dumbbell Rows 1 sets 6-8 reps
Seated Dumbbell Press 2 sets 6-8 reps
Tricep Dips 2 sets 6-8 reps
DAY THREE
Barbell Squats 2 sets 10-15 reps
Calf Raises 2 sets 10-15 reps
Crunches 2 sets 25 reps
Barbell Curls 2 sets 8-12 reps

Exercise/ Routine #59 # of Sets # of Reps
DAY ONE
Bench Press 1 sets 8-10 reps
Bent Over Row 1 sets 8-10 reps
Seated Military Press 1 sets 8-10 reps
Plier Lifting 1 set 8-10 reps
DAY TWO
Weighted Dips 1 sets 8-10 reps
Weighted Pullups 1 sets 8-10 reps
Seated One Arm Dumbbell Press 1 sets 8-10 reps
Pinch Grip 1 sets 8-10 reps
DAY THREE
Trap Bar Deadlifts 1 sets 8-10 reps
Bodyweight Dips 1 sets 8-10 reps
Wrist Roller 1 sets 8-10 reps

Exercise/ Routine #60 # of Sets # of Reps
DAY ONE
Bench Press 1 sets 8-10 reps
Pulley Flyes 1 sets 8-10 reps
Deadlifts 1 sets 8-10 reps
Pulldowns 1 set 8-10 reps
Side Laterals 1 set 8-10 reps
Curls 1 set 8-10 reps
DAY TWO
Leg Press 1 sets 10-12 reps
Leg Extensions 1 sets 10-12 reps
Straight Leg Deadlifts 1 sets 10-12 reps
Calf Raises 1 sets 8-10 reps
Rope Crunches 1 set 8-10 reps
DAY THREE
Weighted Dips 1 sets 8-10 reps
Weighted Pullups 1 sets 8-10 reps
Dumbbell Shoulder Press 1 sets 8-10 reps
Shrugs 1 set 8-10 reps
Tricep Extensions 1 set 8-10 reps

 

[whiteknucks]

Yes i am starting in 5 weeks with the Phoenix Pro Feb 20th... then i am doing the Orlando europa Super show April the 16th
Magnum is doing my nutrition

best of luck to you this feb. and spring! im sure you will do well.

so you were just picking one of the above routines and doin it once or twice a week?