- Joined
- Jun 6, 2002
- Messages
- 771
here is what im doing now ill stay on this as long as my intrest and gains stay on the up swing
day1 chest delts tris high volume 15 sets per body part all taken to the end plus forced reps and negatives on the last set
day 2 is legs back and bis 20 sets for quads 15 for back there is a spill over as i do back after quads and i throw in leg curls 5 sets after 10 sets of back work and then finish with stiff leg deadlifts for 5 sets this is also the last 5 sets for back as well then 6 sets for bis all these are again taken to the end where 1 more rep cannot be done pluse forced reps and negs on the last set
day 3 is rest
day 4 chest delts tris hit style
day 5 legs back and bis hit style
day 6 rest
day 7 repeat
ofcourse this is on otherwise i could not do the high volume and calfs and abs are worked as i see fit
day1 chest delts tris high volume 15 sets per body part all taken to the end plus forced reps and negatives on the last set
day 2 is legs back and bis 20 sets for quads 15 for back there is a spill over as i do back after quads and i throw in leg curls 5 sets after 10 sets of back work and then finish with stiff leg deadlifts for 5 sets this is also the last 5 sets for back as well then 6 sets for bis all these are again taken to the end where 1 more rep cannot be done pluse forced reps and negs on the last set
day 3 is rest
day 4 chest delts tris hit style
day 5 legs back and bis hit style
day 6 rest
day 7 repeat
ofcourse this is on otherwise i could not do the high volume and calfs and abs are worked as i see fit