god this is awesome
Making program now. and im raging so you might get lots of caps in it, no worries
Get it done man! Now it’s just you.
We are gonna start you on a “simple” two way split. This may change in a few weeks or we might keep this for a bit depending on how well/bad you do on it 
I want to do a push/pull split but with different exercises so you will have “4 days”
TRAINING DAYS COULD BE ANY DAYS YOU LIKE REALLY… BUT I DONT WANT THE 2ND DAY 2 TO BE THE DAY BEFORE THE 1ST DAY 1… AKA SPACE OUT THE BACKSQUATS AND DEADLIFT A BIT
Day 1 : Push
-Backsquat : 3 x 10
-Leg extensions : 2 x 15 with a 1second hold at the top
-Flat dumbell chest press : 4 x 10
-Inclined barbell press : 3 x 8
-Side lateral raises : 4 x 10
-Reverse pec deck (for rear delts) : 3 x 15 with a 1 sec hold
-Rope pushdown : 3 x 15 flex 1sec at the bottom
supersetted with
-Bench dips : x failure. Use a 3seconds negative
Day 2 : Pull
-Lying legcurls : 4 x 12
-Glute ham raise : 3 x 10
-Dumbell rows (pull with ELBOW) : 4 X 10
-Lats pulldown 1sec squeeze and 1sec stretch : 3 x 12
-Chest supported rows : 3 x 10 KEEP YOUR ELBOWS UP AND DONT JERK THE WEIGHT BY MOVING YOUR BODY AWAY FROM THE PAD. WE WANT TO HIT RHOMBOIDS THERE
-Barbell shrugs : 3 x 15
-Seated hammer curls : 4 x 10 - keep the biceps contracted, dont just go thru the motion
-Barbell curls : 3 x 12 - squeeze hard at the top. Use a 3seconds negative
Day 1 : Push
-Legpress : 5 x 20 - this will be hard… take enough rest to get all 5 sets… if it burns you know what? keep going it will eventually stop burning and just feel cold
-Inclined dumbell pres : 4 x 10. Dont go up all the way, only 3/4 to keep constant tension
-Decline barbell press (in smith if you can) : 3 x 12
-Pec deck : 3 x 15 - squeeze each rep 1 sec and KEEP YOUR BACK ON THE PAD
-Dumbell shoulder press : 2 x 10
-Bent over lateral raises : 4 x 15 - try to squeeze at the top
-Side lateral raise (use machine if you have if you dont use dumbells) : 3 x 15 if dumbells 3 x 25 if machine
-V-grip pushdown : 4 x 12 - no need to squeeze but dont use your pecs/delts either…
-Lying triceps extension with dumbells : 4 x 12 - make sure you get a good stretch here
Day 2 : Pull
- Seated legcurls : 4 x 12
- Dumbell stiff legged deadlift : 3 x 10 - dont come up all the way… we use this to hit your HAMS- - Barbell row : 4 x 10 - make sure you keep your elbows “IN” to hit the LATS
- Reverse grip pulldown (if you got a HS machine use this) : 3 x 12 - squeeze at the bottom
- Dumbell shrugs : 3 x 10 - hold each rep 2seconds on top
- Dumbell curls (palm facing up) : 4 x 10
- Preacher curl : 3 x 12
- Reverse EZ bar curl : 4 x 15
For abs honestly… do whatever you like… lol… I usually just do 4 sets of legraise and 4sets of cable crunches 15-25 reps
For calves I want you to do them on every workout.
Alternating between
8 x 10 Standing calves raise
and
8 x 10 Seated calves raise
In on this. Would have loved to see jtowns as he has a more skinny fat body not lean already like chobbs.
Would be sick if you could take on a generally skinny fat new beginner, would love to see what you would do with somebody like that.
That looks great, I’m too pumped to start. Do I need to log my workout here? How does this sound…Day 1 on Mondays, 2 on Tuesdays, 3 on Thursdays then day 4 on Friday/Saturday. Also I do not have access to a seated leg curl machine, GHR but I think I can toby rig one, or a leg press when I am not at school. Also, rest periods…60-180 seconds?
you can do GHRs with your feet hooked under the knee pads of a pulldown machine
Chobbs you are our last hope.
Lmfao…i already started today I just have to wait till my dextrose and bcaas come in the mail then ill be set
[quote]csulli wrote:
Chobbs you are our last hope.[/quote]
We have to put all our eggs in one chobbs.
[quote]Ripsaw3689 wrote:
[quote]csulli wrote:
Chobbs you are our last hope.[/quote]
We have to put all our eggs in one chobbs. [/quote]
Don’t forget the bacon.
Make it happen Chobbs.
that routine looks awesome!
Chobbs if you eat the way Zraw’s told you and train hard with that routine you will make SO MUCH progress.
I already love this thread.
Jtownlax resigns
Abrupt change shocks T-Nation
Hope remains with Chobbs
[quote]chobbs wrote:
That looks great, I’m too pumped to start. Do I need to log my workout here? How does this sound…Day 1 on Mondays, 2 on Tuesdays, 3 on Thursdays then day 4 on Friday/Saturday. Also I do not have access to a seated leg curl machine, GHR but I think I can toby rig one, or a leg press when I am not at school. Also, rest periods…60-180 seconds?[/quote]
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Rest should be as short as you can while allowing proper recovery so biceps could be 45secs while legs could be 2-3mins… No more than 3mins though… usually around 60-90secs
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When I write 4 x 10 usually your first workset (didnt write but do 1-2 warmups or 1set to find the weight ull need) should be easy and the last set you should be struggling to get 8-9 maybe 10
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Use lying legcurls if you cant use seated
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GHR can be done as rsd describe on any lat pulldown pulley station, just put your ankles under the pad facing away from the machine
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Legpress : cant you do that day at school? If not do smith machine backsquat, same rep scheme
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Tempo, when I dont write it specifically, should be controlled enough so that you could reverse the rep at ANY POINT during the rep. DO NOT use momentum
[quote]zraw wrote:
- Tempo, when I dont write it specifically, should be controlled enough so that you could reverse the rep at ANY POINT during the rep. DO NOT use momentum
[/quote]
That’s a great way to put it, will be stealing that!
The diet and training plan look great. Chobbs will be on Swole Patrol in no time.
Did push day number 1…those 3 second negatives on dips were AWFUL
I also think my rear delts, calves and traps will be the places where the most improvement takes place because I’ve never hit them with consistentency and intensity like I will be doing.
Chobbs, don’t you dare break our hearts! We’ve been through enough already!
Chobbs, you’re a part of one of the few remaining threads of the old School T-Nation feel.
Don’t waste your opportunity, relish the fact that your commitment could very well help other people.
Also, don’t be afraid to actually correspond with ZRAW, I’m sure if you’re feeling burned out he’ll dial it back and work with you, just please, don’t quit like jtownlax did, without even trying.
Seriously, good job.
Keep it up.
Glad to see the forums aren’t dead yet.
forgive me Chobbs!
you better up your tupperware game if you’re going to be cooking all this food in advance. Pyrex’s stuff is awesome