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My Lifting Routine

November 26, 2016

The other day I mentioned that over the past year or so, I’ve gained 50 lbs of muscle.  I thought I’d share the workout plan my cousin, a bodybuilder, put me on.  This routine has served me well for the past seven or eight months, and I have made massive gains with it.

On Mondays I do chest, Tuesdays are for shoulders, Wednesdays I focus on back, Thursdays are arm days, and on Fridays I do legs.  I have been on this same routine for roughly a year now.

Monday – Chest Day
1.  A bench press pyramid (My current max bench is 250)
140 lbs x 10 (~55% max), 160 lbs x 8 (65% max), 185 lbs x 6 (75% max), 210 lbs x 4 (85% max),
220 lbs x 3 (88.5% max), 230 lbs x 2 (92.5% max), 240 lbs x 1 (96% max), 185 lbs x 6 (75% max), 140 lbs x 10 (~55% max)
This is sometimes switched up with a CT Fletcher “Iron Marathon”, where I do 155 lbs for basically 210 reps, taking short breaks inbetween longer and longer sets.  1 rep, rack it.  2 reps, rack it.  3 reps, rack it.  4 reps, rack it.  Etc., up to 20 reps, rack it.  It’s an insane number of reps.  This one exercise alone can take up to two hours to complete.

2. Incline Bench Press – 4 sets of 8 reps, currently ~135 lbs
3. Dumbbell Flies directly followed by (no rest) close grip dumbbell bench press.  4 sets of 12~15 reps.  I choose the highest weight where I can do most all of the close grip presses without failure.
4. Ab-work: 2 sets of 50 reps on the ab machine

Tuesday – Shoulder Day
1. A barbell military press pyramid, similar to bench press pyramid.  (current max ~175 lbs)
2. Dumbbell military press pyramid (for 10 reps, higher and higher weight up to 4 reps)
3. Front Dumbbell raises (4~5 sets of 12 reps)
4. Side Lateral Dumbbell raises (4~5 sets of 12 reps)
5. Upright Barbell Row (4~5 sets of 8 to 12 reps, going up in weight each set)
6. Ab-work: 2 sets of 50 reps on the ab machine

Wednesday – Back Day
1. Deadlift pyramid (similar to bench press)
2. Seated row pyramid (15 reps down to 4 reps, increasing weight each time)
3. T-bar rows (4 sets of 8 reps, increasing weight each set)
4. Lat pulldown pyramid, similar to bench press (10 reps down to 2 reps, increasing weight each time)  This is often superset with assisted pull-ups, just to make sure every set my back is totally exhausted.
5. Good morning pyramid (similar to bench press)

Thursday – Arm Day
1. Barbell curl pyramid (similar to bench press), superset with tricep pushdown on cable machine (increasing weight each set)
2. Dumbbell preacher curl pyramid, each arm individually.  (similar to bench press)
3. Hammer curls (oftentimes hammer preacher curl pyramid) (4 sets of 10 reps)
4. Skull crusher pyramid (similar to bench press, but going from 12 reps to 4 reps, always increasing weight)
5. Dips (sometimes but not always, just for extra tricep work)

Friday – Leg Day
1. Squat pyramid (similar to bench press)
2. Inclined seated leg press pyramid (similar to bench press), superset with calf raises at the same weight (for each set, I do the same number of calf raises as leg presses)
3. Leg extension machine pyramid (similar to bench press)
4. Leg curl machine (4 sets of 10~12 reps, increasing weight each set)
5. Occasionally I’ll end with hack-squats for high volume to totally burn out my legs
6. Ab-work: 2 sets of 50 reps on the ab machine

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