Quote (SKCRaynor @ Jun 26 2011 10:54pm)
Hey man...
okay if you are doing a hyper+cutting combo...you would want the following (remember to keep these in the SAME ORDER that I give them to you)
All exercises will be 3 sets of failure reps, gradually INCREASING weight with each set. 20-30 seconds rest between sets unless specified otherwise.
Mon - Legs - BB Squats (5 sets, first 3 pyramid up in weight, second 2 will be breakdown failure rep format), DB lunges (keep weight the same here), Leg Press (1 minute rest here), leg extensions, laying leg curls
Tues - Chest - DB Bench Press (5 sets, first 3 pyramid up in weight, second 2 will be breakdown failure rep format), Incline DB Bench Press, Incline DB Flies, Cable Crossovers (7 reps high, 7 reps mid, 7 reps low - 21 reps at maximum possible weight with good form - 3 sets), pec deck (GOOD FORM), DB pullovers (focus on chest here), and if you don't feel fatigued enough...burn out with a failure set of incline pushups.
Weds - OFF
Thurs - Back/cardio/abs - Straight Leg Deadlift (5 sets, all 5 will pyramid up in weight, 1 minute rest between sets, try to maintain the 8-12 rep max weight range the whole time like 12-11-10-9-8), Bent over BB rows, Lat Pulldowns (close grip), Lawnmower Rows (GOOD FORM HERE!), Reverse Pec Deck, T-Bar Rows or seated cable rows to finish (close grip). Cardio = HIIT 20-30 mins, and abs = 20 mins ab instinct training (basically 20 mins of as many ab exercises at maximum capacity that you can do with as little rest as possible).
Fri - Shoulders - Seated Military Press (5 sets, first 3 pyramid up in weight, second 2 will breakdown failure rep format), DB Shoulder presses, DB front raises, DB lat raises, BB shrugs (5 sets, all pyramid up in weight, 30 seconds rest between sets, maintain 6-12 rep range w/ max weight possible for those reps), DB shrugs (good form!!).
Sat - Arms - Olympic bar preacher curl (3 sets pyramiding up with 30 seconds rest between sets, try to get into the 4-8 rep range with very slow decline and explosive incline), close-grip e-z bar curl, seated incline bench alternating db curls (good form!), straight-seated hammer curls (good form and slow decline), high cable curls (make sure you fail hard on the last set!!), Close grip weighted dips (5 sets of 8-12 reps maximum weight pyramiding up in weight with each set - 30-60 seconds rest between sets), tricep cable pulldowns (rope preferred or v-bar), laying skullcrushers, bent over DB tricep kickbacks, close grip smith bench press (make sure your hands are only about 4-7 inches apart and perform 3 sets of maximum weight for around 8-10 reps FAILING with each set!!!)
sun - REST
enjoy!
what kind of macros and caloric scheme should i be using here?