Im pretty sure im going to commit to this since i have learned proper healing techniques and my body is ready for the next level i feel.
Since im working as intense as possible daily and my extreme DOMS are usually gone by 1-2 days, where as year or 2 ago it took 3-4 b/c of eating habits and other distractions, i feel im ready.

Sorry if this is hard to read as i just copy pasted it

The page that has it all is on bb.com mapped out here. -- http://www.bodybuilding.com/fun/wotw42.htm

PS: this workout looks like its for someone on gear because of recovery time and of course ill also need to be eating perfectly and message/cold showers/ice/stretching techniques/etc.





Monday- Chest, Arms, Cardio:

Morning Workout:

Body Part Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Press 4 15, 12, 8, 6
Pecs Flat Barbell Bench Press 4 15, 12, 8, 6
Upper Pecs Incline Dumbbell Flyes 4 15, 12, 8, 6
Pecs Flat Dumbbell Flyes 4 15, 12, 8, 6
Pecs Standing Cable Crossovers 4 15, 12, 8, 6

Notes- It's best to use full ROM in all chest exercises, and try to get a full stretch in the muscle. Don't forget to perform SITS exercises after this workout.

Afternoon Workout:

Body Part Exercise Sets* Reps
Biceps Standing EZ-bar Curls 4 15, 12, 8, 6
superset with
Triceps Lying EZ-bar Triceps Ext. 4 15, 12, 8, 6
Biceps Standing Dumbbell Curls 4 15, 12, 8, 6
superset with
Triceps Seated EZ-bar Triceps Ext. 4 15, 12, 8, 6
Biceps Concentration Curls 4 15, 12, 8, 6
superset with
Triceps Triceps Pushdowns 4 15, 12, 8, 6
Wrist Flexors Barbell Wrist Curls** 3 12, 8, 6
superset with
Wrist Extensors Barbell Reverse Wrist Curls** 3 12, 8, 6

Perform any kind of cardio for 60 minutes

Notes- Use the peak contraction training technique on biceps exercises, which can increase biceps height.

Tuesday - Back, Shoulders:

Morning Workout:

Body Part Exercise Sets* Reps
Upper Lats Wide-grip Lat Pulldowns 4 15, 12, 8, 6
Lower Lats Close-grip Lat Pulldowns 4 15, 12, 8, 6
Lats Barbell Rows 4 15, 12, 8, 6
Lats Seated Cable Rows 4 15, 12, 8, 6
Lower Back Deadlifts 4 15, 12, 8, 6
Lower Back Hyperextensions** 3 15


Notes: When performing deadlifts, use an overhand grip with one hand, and an underhand grip with the other hand. Go through the full movement and roll your shoulders back at the top and contract your lats.

Afternoon Workout:

Body Part Exercise Sets* Reps
Front Deltoids Seated Barbell Military Presses 4 15, 12, 8, 6
Side Deltoids Standing Lateral Raises 4 15, 12, 8, 6
Rear Deltoids Reverse Fly 4 15, 12, 8, 6
Traps Barbell Shrugs 4 15, 12, 8, 6
Traps Dumbbell Shrugs 4 15, 12, 8, 6


Notes- When performing shrugs, don't roll your shoulders back. Just raise your shoulders up and down and contract your traps on each rep.

Wednesday - Legs, Neck:

Morning Workout:

Body Part Exercise Sets* Reps
Quadriceps Seated Leg Extensions 4 20, 15, 12, 8
superset with
Hamstrings Standing Leg Curls 4 20, 15, 12, 8
Quadriceps Leg Presses 4 20, 15, 12, 8
superset with
Hamstrings Seated Leg Curls 4 20, 15, 12, 8
Quads, Hams Barbell Squats 4 20, 15, 12, 8
Gastrocnemius Standing Calf Raises 4 20, 15, 12, 8
Gastrocnemius Leg Press Toe Raises 4 20, 15, 12, 8
Soleus Seated Calf Raises 4 20, 15, 12, 8


Notes- When performing squats, use a shoulder width foot position to emphasize the work on the quadriceps.

Afternoon Workout:

Body Part Exercise Sets* Reps
Abs Crunches** 3 25
Abs Hanging Leg Raises** 3 25
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15


Notes: When performing crunches, roll your back and contract your abs on each rep. Do it at a slow pace and concentrate the work on your abs.

Thursday- Chest, Arms, Cardio:

Morning Workout:

Body Part Exercise Sets* Reps
Upper Pecs Incline Dumbbell Bench Press 4 15, 12, 8, 6
Lower Pecs Decline Barbell Bench Press 4 15, 12, 8, 6
Pecs Pec-Deck Flyes 4 15, 12, 8, 6
Pecs Machine Flyes 4 15, 12, 8, 6
Pecs Cable Crossovers 4 15, 12, 8, 6

Notes: When performing cable crossovers, switch the hand you cross on each rep, while squeezing and contracting your pecs.

Afternoon Workout:

Body Part Exercise Sets* Reps
Biceps Standing Dumbbell Curls 4 15, 12, 8, 6
superset with
Triceps Seated Dumbbell Triceps Ext. 4 15, 12, 8, 6
Biceps Lying Cable Curls 4 15, 12, 8, 6
superset with
Triceps Lying Dumbbell Triceps Ext. 4 15, 12, 8, 6
Biceps Overhead Cable Curls 4 15, 12, 8, 6
superset with
Triceps Reverse Triceps Pushdowns 4 15, 12, 8, 6
Brachioradialis Reverse Barbell Curls 4 15, 12, 8, 6

Perform any kind of cardio for 30 to 60 minutes.



Notes- Never use heavy weight when performing overhead cable curls. Instead, use lighter weights and use the peak contraction training technique.

Friday- Back, Shoulders:

Morning Workout:

Body Part Exercise Sets* Reps
Lats Pull-ups* 3 12
Lats Lat Pulldowns 4 15, 12, 8, 6
Lats Barbell Rows 4 15, 12, 8, 6
Lats Dumbbell Rows 4 15, 12, 8, 6
Lower Back Deadlifts 4 15, 12, 8, 6
Lower Back Hyperextensions* 3 15



Notes: When performing lat pull-downs, use the mind muscle connection and try to use your back on each pull. Try to exclude your biceps and pull from your elbows. Pull the bar down to your upper chest and contract your lats on each rep.

Afternoon Workout:

Body Part Exercise Sets* Reps
Front Deltoids Seated Barbell Military Presses 4 15, 12, 8, 6
Side Deltoids Cable Lateral Raises 4 15, 12, 8, 6
Rear Deltoids Bent-Over Lateral Raises 4 15, 12, 8, 6
Traps Smith Machine Barbell Shrugs 4 15, 12, 8, 6
Traps Upright Rows 4 15, 12, 8, 6



Notes: Smith machine barbell shrugs can be performed from either the front or back. Changing the position hits the traps from different angles, therefore working every part and achieving full development.
Saturday- Legs, Neck:

Morning Workout:

Body Part Exercise Sets* Reps
Quadriceps Seated Leg Extensions 4 20, 15, 12, 8
superset with
Hamstrings Seated Leg Curls 4 20, 15, 12, 8
Quadriceps Barbell Lunges 4 20, 15, 12, 8
superset with
Hamstrings Lying Leg Curls 4 20, 15, 12, 8
Quads, Hams Barbell Squats 4 20, 15, 12, 8
Gastrocnemius Standing Calf Raises 4 20, 15, 12, 8
Gastrocnemius Donkey Calf Raises 4 20, 15, 12, 8
Soleus Seated Calf Raises 4 20, 15, 12, 8



Notes: When performing calf raises, pause for a couple seconds on the top and bottom parts of the movement and contract the calves.

Afternoon Workout:

Body Part Exercise Sets* Reps
Upper Abs Crunches** 3 25
Lower Abs Hanging Leg Raises** 3 25
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15


Notes: Neck exercises should be performed slowly to get the full benefit of training. Building your neck muscles is vital to your overall physique, as it can make you look bigger and more proportionate.


















Hypertrophy for the mother fucking win.

This post was edited by ]GS[ Controller on Apr 13 2012 09:24pm

I hate volume. Jesus christ bro lol

Do you really think the volume to intensity ratio is appropriate? How often are you going to failure?

Well with this type of workload, it will be as heavy as possible with perfect form and last rep will probably just be the one before failure.

I'll be documenting all of the training in a laptop at the gym so I can keep track of the amount of weight and what not as well.

No matter how hard i workout, even if i do the heavy ass weight, followed by insane compounds, followed by failures... I am sore as fuck for 1 day, then eating like a freak, a message twice a day, plenty of water, 8-10h of sleep, ect, usually clears it up quick so i think it will work.

This post was edited by ]GS[ Controller on Apr 13 2012 09:28pm

use Fitocracy!

True, but the logs make it much easier especially being on a laptop that i leave at my friends gym

Any other criticism with this? I'm deloading the weekend and relaxing before I start.

If you can handle it, go for it I suppose especially while you're on dat juice. Not sure if it is all necessary seeming that you seem to work out pretty hard.

True and this is what I was also thinking, however no mater how hard I push I'm still only sore for 2 das max because of all the healing techniques.
So I'd figure givin It a try wouldn't hurt.

Dont forget, being sore for x amount of time =\= better gains!

What do you mean by healing techniques? I need some techniques for my fuckin legs they just start feeling right again come day 6 ( 1 day before squat )

I don't like it at all tbh. But if you're gettin on a cycle then I guess it should be ok. Way too much and I have never been a fan of hitting the same muscles 2 days in a row (biceps on 1 day then back the next.) That routine looks like it will grind your shoulders up as well.