Nemesis7884
New Member
this will prolly be my next routine (4 weeks more to go for this)
don't know yet for bulking or cutting...right now i am around maintenance...i should cut because body fat is too high but would hate too loos mass
however
workout 5x week (sometims 4x if i dont have the time)
cadence is usually 1/0/3 (usually faster when working out with rm)
i usually superset antagonists
i dont do negatives because i do not have a partner... i am not sure yet if i should train 15s at all if i used drop sets during the 5s...
i am planning to do
15s 1 week
10s 2 weeks
10s rm 1-2 weeks
5s 2 weeks
5s rm with dropsets 1-2 weeks
sd 1-2 weeks
i use an alternating schedule, cluster style with a total volume
of 20 per bodypart (10-20 for arms, 20-30 for calves)
A
squats 2x10 / 4x5
leg curls 2x10 / 4x5
calves 2-3x10 / 4-6x5
shrugs 1-2x10 / 2-4x5
benchpress 2x10 / 4x5
lat pulldowns 2x10 / 4x5
shoulder press front barbell 2x10 / 4x5
preacher curls 1-2x10 / 2-4x5
triceps extensions 1-2x10 / 2-4x5
abs: 2 sets weighted crunches and 2 sets oblique crunches (2 for each site)
B
legextensions "" (found out that leg press & squats is too much for my lower back)
leg curls ""
calve raises ""
shrugs ""
dips ""
bent over supported rows ""
upright rows ""
incline dumbell curls ""
cable push downs ""
abs ""
don't know yet for bulking or cutting...right now i am around maintenance...i should cut because body fat is too high but would hate too loos mass
however
workout 5x week (sometims 4x if i dont have the time)
cadence is usually 1/0/3 (usually faster when working out with rm)
i usually superset antagonists
i dont do negatives because i do not have a partner... i am not sure yet if i should train 15s at all if i used drop sets during the 5s...
i am planning to do
15s 1 week
10s 2 weeks
10s rm 1-2 weeks
5s 2 weeks
5s rm with dropsets 1-2 weeks
sd 1-2 weeks
i use an alternating schedule, cluster style with a total volume
of 20 per bodypart (10-20 for arms, 20-30 for calves)
A
squats 2x10 / 4x5
leg curls 2x10 / 4x5
calves 2-3x10 / 4-6x5
shrugs 1-2x10 / 2-4x5
benchpress 2x10 / 4x5
lat pulldowns 2x10 / 4x5
shoulder press front barbell 2x10 / 4x5
preacher curls 1-2x10 / 2-4x5
triceps extensions 1-2x10 / 2-4x5
abs: 2 sets weighted crunches and 2 sets oblique crunches (2 for each site)
B
legextensions "" (found out that leg press & squats is too much for my lower back)
leg curls ""
calve raises ""
shrugs ""
dips ""
bent over supported rows ""
upright rows ""
incline dumbell curls ""
cable push downs ""
abs ""