All,
Based on articles written by Chris Thibaudeau on this website I am going to try an Accumulation/Intensification workout phase.
I am 5 '10, 180lbs, 7-8% BF. I’m 28 and have been working out for 10 years. When I started working out I was 140lbs.
Based on the articles I’ve read, I have designed an Accumulation Period for Bodybuilders. I am attempting to focus on the non show muscles (Back, Hamstrings, Glutes, really my whole lower body since I haven’t hit it as hard as I should be lately). Any recommendations or suggestions are welcome. I haven’t started on designing the Intensification phase yet.
The routine is a 4 day split. I am attempting to keep workouts at an hour or less and rest between sets 60 - 90 seconds. For this phase everything will be straight sets, no drop sets, supper sets, etc.
Mon: Shoulders, Abs, Lower Back
Abs & Lower Back 30 minute class
Shoulders:
Barbell Push Press 1 x 10, 1 x 8
Standing Barbell Shoulder Press Behind Neck w/ Snatch Grip 1 x 10, 1 x 8
One Arm Cable Lean Away Lateral Raises 2 x 10
Lever Seated Rear Lateral Raise 2 x 10
Cuban Rotation 3 x 10
Total Sets:
Shoulders - 11
Wed: Quad Dominate Legs & Calves
Legs:
Barbell Squat 2 x 10, 2 x 8
Dumbbell Lunges 2 x 10, 2 x 8
Leg Extension 2 x 10
Calves:
45 degree Calf Raises on Leg Press Sled 3 x 10
Seated Calf Raises 3 x 10
Total Sets:
Legs - 10
Calves - 6
Thur: Back, Chest, Abs
Back:
One Arm Dumbbell Rows: 2 x 8
Straight Arm Dumbbell Rows: 2 x 8
Facepulls with Rope Attachment: 3 x 10
Neutral Grip Pullups: 3 x 8 (add weight if necessary)
Chest:
Incline Barbell Bench Press 2 x 10, 1 x 8
Flat Barbell Bench Press 2 x 10, 1 x 8
Abs:
Rotate various exercises such as plank, side plank, Hanging Leg Raises, Hanging Pikes, ab wheel, weighted russian twists, machine wood chops, Dumbbell Overhead Side Raises, machine crunches, decline sit ups
Total Sets:
Back - 10
Chest - 6
Abs - 6 to 8
Sat: Hip Dominant Legs, Triceps, Biceps
Legs:
Barbell Deadlift: 2 x 10, 2 x 8
Barbell Power Cleans: 2 x 10, 2 x 8
Barbell Good Mornings: 3 x 10
Triceps:
Kneeling V-Bar Triceps Pushdowns 1 x 10, 1 x 8
Dumbbell Triceps Extension 1 x 10, 1 x 8
Biceps:
Seated Incline Dumbbell Curl 1 x 10, 1 x 8
Standing Dumbbell Hammer Curl 1 x 10, 1 x 8
Total Sets:
Legs - 11
Biceps - 4
Triceps - 4