Bryan most recent post on his routine.
Bryan Haycock
This is probably more info that most of you care to know about. But here goes anyway.
I'm using an upper/lower 6 day split.
Legs
Leg press, leg extension, leg curl. Also stiff leg DLs and lunges. Calf raises too.
Chest:
Hammer Iso-lateral incline, bench and decline. I'll also do Incline DB press and Dips.
Back:
Hammer Iso-lateral row, high row, and lat-pull (or something). I'll also do Chins (all grips) and pull downs. I'll do seated row (machine) as well as narrow grip pulldown o machine. On occasion I'll do giantsets of lying rear delt raises w/1-arm DB row. Hyper extensions too.
shoulders:
Front raise, lateral raise, shoulder press on Smith machine, lying rear delt raise, and read delt on pec deck.
Arms:
DB curls, preacher, incline, bent over 1-arm (sort of like a concentration curl) and EZ bar using wide grip.
Push Downs, lying triceps w/DB or EZ bar, 1 arm over head tri extensions.
I do incline sit ups and one of those seated twisting machines for my "core". I hear It's cool to call my gut my "core".
reps:
When I start my 15s I just go for feel the first week. So for example, today I decided to do horizontal leg press. The weight was very light (220) so after I did 15 reps I changed my stance and repped out 15 more. Needless to say my legs were on fire and I asked myself why I was doing this if I was never going to have quads like Ronnie Coleman.
During the second week of 15s I focus on getting the weight as high as I can and still hit multiple sets of 15.
During the first week of 10s I do multiple sets of 10 reps. During the second week of 10s I'll do at least one or two sets of 10, then perhaps do a couple sets of 6-8.
The 5s are all about weight all the way through. Multiple sets of 5-8 with as little rest as I can handle. I almost always do super sets so I have time to rest one muscle group while I work the other.
Sets:
As many as time and strength will allow. Of course, by doing this my strength is often not fully recovered from workout to workout. However, bacause I am not lifting with my RMs every workout I am still able to utilize heavier weights each workout when indicated.
weights:
Nothing to brag about. All over the map. I'll use as little as 10lb DBs for lateral raises during the 15s. I go as heavy as I can for as long as I can extend the 5s. Although I am not pushing my maxes to their absolute max, I am happy to say that I am injury free (for the moment) and still making subtle improvements (rear delts?)
cardio:
Yes, I said cardio. I do 1-2 mile walk/jog first thing in the morning (5:30am). Then I'll do another 30 minutes of the stair mill, eliptical, or treadmill after my workout. I'm doing this mostly at this time to lean out. I'm approaching 40 and its becoming more and more difficult to drop bodyfat at will. So I want to get in great shape and stay there instead of my perpetual "mass cycle" that I've been doing for the last 1o years.
tweaks
When doing front raises, I'll do them alternating while holding the dumbbells in the upper position. Same with lateral raises. This just helps me get a little more out of them with less weight. I'll do the same on the isolateral leg extension and leg curl machines. Of course, during the 5s that type of thing goes out the window and I just do regular reps.
The other thing I do that might be a tweak is holding a stretch position at the end of a set to induce a burn. You don't have to hold it with any real stretch, just enough to impede blood floor for about 30 seconds.
I always do super sets, if that's a tweak. Chest/back, quads/hams, bis/tris, etc.
