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Workout Ive Used with Success.
Here's a 5 wk workout routine ive used through the yrs with great success.Its a 5 day a week mass building routine with 2 rest days at the end that has worked for many people ive had try it so if you guys are looking for a new routine that you may not have used before,give this one a try.
Monday Workout:
Flat Bench Press--------------------------2 Rest Pause Sets of 3,3,3,3,3. (Use a weight that you can perform 5 strict reps for and do only 3 reps,rest 20 seconds and continue like this until you've done it 5 times.Rest 3 minutes than run through it again.
Smith Machine Incline Bench-----------2 Rest Pause Sets of 4,4,4,4,4. (Use a weight that you can perform 7 strict reps but do only 4 and continue as above.
Decline Bench Press--------------------2 Rest Pause Sets of 5,5,5,5,5. (Use a wt that you can perform 9 strict reps but do only 5 and continue as above.
Pec/Dec Flyes---------------------------2 Rest Pause Sets of 15,15,15.(Same as above with 9 rep wt max)
Cable Crunches------------------------4 Rest Pause Sets of 15,15,15,15.
Floor Crunches------------------------3 Rest Pause Sets of 20,20,20.
Tuesday Workout:
Bent Over Barbell Row------------------------2 Rest Pause Sets of 3,3,3,3,3. (Same protocol as above)
Wide Grip Ft Pull Downs----------------------2 Rest Pause Sets of 4,4,4,4,4.
Seated Cable Row-----------------------------2 Rest Pause Sets of 5,5,5,5,5.
Straight Arm Pull Downs---------------------3 Rest Pause Sets of 12,12,12.
Donkey Calf Raises---------------------------4 Rest Pause Sets of 15,15,15,15.
Seated Calf Raises----------------------------3 Sets of 15,15,15.
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Wednesday Workout:
Seated OverHead Barbell Presses-------------------2 Rest Pause Sets of 3,3,3,3,3.(Same Protocols as above)
Barbell Upright Rows--------------------------------2 Rest Pause Sets of 4,4,4,4,4.
Machine Lateral Raises------------------------------2 Rest Pause Sets of 5,5,5,5,5.
Reverse Pec/Dec Flyes------------------------------3 Rest Pause Sets of 12,12,12.
Dumbbell Shrugs------------------------------------2 Rest Pause Sets of 4,4,4,4,4
Cable Crunches-------------------------------------4 Rest Pause Sets of 15,15,15,15.
Floor Crunches------------------------------------3 Rest Pause Sets of 20,20,20
Thursday Workout:
Smith Machine Squats----------------------------2 Rest Pause Sets of 3,3,3,3,3.
Leg Presses----------------------------------------2 Rest Pause Sets of 4,4,4,4,4.
Leg Extensions------------------------------------2 Rest Pause Sets of 5,5,5,5,5.
Smith Machine Romanian Deads----------------2 Rest Pause Sets of 3,3,3,3,3.
Lying Leg Curls-----------------------------------3 Rest Pause Sets of 5,5,5,5,5.
Friday Workout:
Standing Barbell Curls--------------------------2 Rest Pause Sets of 3,3,3,3,3.
Incline Dumbbell Curls-------------------------2 Rest Pause Sets of 4,4,4,4,4.
Machine Preacher Curls------------------------2 Rest Pause Sets of 5,5,5,5,5.
Close Grip Bench Presses----------------------2 Rest Pause Sets of 3,3,3,3,3,.
Triceps Dip Machine----------------------------2 Rest Pause Sets of 4,4,4,4,4.
Tri Press Downs--------------------------------2 Rest Pause Sets of 5,5,5,5,5.
Donkey Calf Raises----------------------------4 Rest Pause Sets of 15,15,15,15.
Seated Calf Raises-----------------------------3 Rest Pause Sets of 15,15,15
Rest Saturday & Sunday and repeat this workout for 5 wks.Increase weight as you can but stay to the protocol as described.3 minutes rest between rest pause sets for larger muscle groups and 2 minutes for smaller ones.
Here's a 5 wk workout routine ive used through the yrs with great success.Its a 5 day a week mass building routine with 2 rest days at the end that has worked for many people ive had try it so if you guys are looking for a new routine that you may not have used before,give this one a try.
Monday Workout:
Flat Bench Press--------------------------2 Rest Pause Sets of 3,3,3,3,3. (Use a weight that you can perform 5 strict reps for and do only 3 reps,rest 20 seconds and continue like this until you've done it 5 times.Rest 3 minutes than run through it again.
Smith Machine Incline Bench-----------2 Rest Pause Sets of 4,4,4,4,4. (Use a weight that you can perform 7 strict reps but do only 4 and continue as above.
Decline Bench Press--------------------2 Rest Pause Sets of 5,5,5,5,5. (Use a wt that you can perform 9 strict reps but do only 5 and continue as above.
Pec/Dec Flyes---------------------------2 Rest Pause Sets of 15,15,15.(Same as above with 9 rep wt max)
Cable Crunches------------------------4 Rest Pause Sets of 15,15,15,15.
Floor Crunches------------------------3 Rest Pause Sets of 20,20,20.
Tuesday Workout:
Bent Over Barbell Row------------------------2 Rest Pause Sets of 3,3,3,3,3. (Same protocol as above)
Wide Grip Ft Pull Downs----------------------2 Rest Pause Sets of 4,4,4,4,4.
Seated Cable Row-----------------------------2 Rest Pause Sets of 5,5,5,5,5.
Straight Arm Pull Downs---------------------3 Rest Pause Sets of 12,12,12.
Donkey Calf Raises---------------------------4 Rest Pause Sets of 15,15,15,15.
Seated Calf Raises----------------------------3 Sets of 15,15,15.
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Wednesday Workout:
Seated OverHead Barbell Presses-------------------2 Rest Pause Sets of 3,3,3,3,3.(Same Protocols as above)
Barbell Upright Rows--------------------------------2 Rest Pause Sets of 4,4,4,4,4.
Machine Lateral Raises------------------------------2 Rest Pause Sets of 5,5,5,5,5.
Reverse Pec/Dec Flyes------------------------------3 Rest Pause Sets of 12,12,12.
Dumbbell Shrugs------------------------------------2 Rest Pause Sets of 4,4,4,4,4
Cable Crunches-------------------------------------4 Rest Pause Sets of 15,15,15,15.
Floor Crunches------------------------------------3 Rest Pause Sets of 20,20,20
Thursday Workout:
Smith Machine Squats----------------------------2 Rest Pause Sets of 3,3,3,3,3.
Leg Presses----------------------------------------2 Rest Pause Sets of 4,4,4,4,4.
Leg Extensions------------------------------------2 Rest Pause Sets of 5,5,5,5,5.
Smith Machine Romanian Deads----------------2 Rest Pause Sets of 3,3,3,3,3.
Lying Leg Curls-----------------------------------3 Rest Pause Sets of 5,5,5,5,5.
Friday Workout:
Standing Barbell Curls--------------------------2 Rest Pause Sets of 3,3,3,3,3.
Incline Dumbbell Curls-------------------------2 Rest Pause Sets of 4,4,4,4,4.
Machine Preacher Curls------------------------2 Rest Pause Sets of 5,5,5,5,5.
Close Grip Bench Presses----------------------2 Rest Pause Sets of 3,3,3,3,3,.
Triceps Dip Machine----------------------------2 Rest Pause Sets of 4,4,4,4,4.
Tri Press Downs--------------------------------2 Rest Pause Sets of 5,5,5,5,5.
Donkey Calf Raises----------------------------4 Rest Pause Sets of 15,15,15,15.
Seated Calf Raises-----------------------------3 Rest Pause Sets of 15,15,15
Rest Saturday & Sunday and repeat this workout for 5 wks.Increase weight as you can but stay to the protocol as described.3 minutes rest between rest pause sets for larger muscle groups and 2 minutes for smaller ones.