First routine he sent me.....
1. Chest, Back, Standing calvs-Day 1
2. Quads, hamstrings, abs- Day 2
3. Shoulders, Biceps, Triceps, Seated calvs- Day 3
4. Off
3 Sets ONLY per body part. After warm up,
do heaviest set first, maybe in the range of 5-9 reps to failure, then drop 10% for another set, then another 10% drop for last set. Rest between sets until breathing returns to normal. Use compound movements only.
No cables. Choose between declines and dips only for chest .Side laterals only for shoulders, no pressing movements. Squats for quads only. Choose stiff legged dead lifts, abductors and leg curls for hamstrings, and you can rotate these exercises or do 1 set of each as per how you feel. Rotate standing and seated calvs when it is their turn to train them.
Pull ups and rows for your back because it is so big,
3 sets each. DBs for bicep curls, dips or close grip bench for triceps. Do not go all the way up or all the way down on any exercise,
stay in the 80% zone. Keep a fast smooth pace, no kinks or stopping to catch breath. Take each set to failure, do not count reps after the first set. Do 7-10 minutes of hard cardio every day except for leg day, after weight training.
Here's the seconds routine he sent me, about 18 months after the first........
Day 1-chest, shoulders( shoulder presses) , triceps, quads, crunches
Day2- Back ( pull ups-rows) biceps, hamstrings, calvs.
Just rotate between days..........
Same exercises......declines or dips for chest/squats for quads.......stiff leg deads for hams.......rotate between seated and standing for calv.......1 set crunches..........HERE is the key......pick a weight you can do 7-10 reps with.........do set, rest 1 second, do next set, rest 1 second, do 3rd set..........train every day until u need a day off. |
As stated throughout this thread, he had more than one,, both are confirmed........lol