calmb4dastorm
Moderator
Regimen will be once again be 6 days weekly with Sunday being reserved for active rest only. Each muscle group will get hit 2 x week with a light and a heavy session. rep range is 8-12 with 4 working sets unless otherwise noted.
Movement Breakdown
Shoulders/Traps
Light (L): DB lateral raise SS with single arm DB overhead press, DB rear delt flye SS with Rope High Pull, Scott Press, cable shrugs SS with DB upright Row, Inman Shrugs (if I can properly learn this movement...i'm practicing it now)
Heavy(H): BB clean & press, DB lateral raise, DB rear delt flye, DB shrugs
BACK/BICEPS/FOREARMS
(L): Pull-ups, standing single aram cable row SS with single arm DB row, straight arm pushdown SS with low cable pull, straight bar curl, DB spider curl, reverse curl
(H): Push-up(2 sets to falure), Lat pulldown (5 sets), BB bent over row, seated DB curl, standing straight bar cable curl.
CHEST/TRICEPS
(L): pushup (2 sets), Cable crossover SS with Bench press, Incline DB flye SS with incline DB press, Rope Pushdown SS withDB overhead exension, DB kickback, skull crusher
(H): pushup (2 sets), flat DB press, DB incline Press, Close grip Bench press, skull crusher
LEGS:
(L): Extension, press, curls SS with lunges, DL, Standing calf raise SS with seated calf raise, toe raise
(H): 5 sets each: Squat, DL, standing calf raise, seated calf raise
On Light days: all reps will be at a tempo of sec on the concentric and 3 sec negatives. Resting 1 minute between sets ( no rest between movements in supersets). Heavy days: Reps explosive on the concentric with controlled eccentric. Resting 3-4 minutes between sets (no rests between movements in supersets.
So far, this is going to pretty much set the tone for the next 60 days or so. In 4 weeks, I will see where i am and adjust accordingly.