CT Prime Time

Training Bodybuilding
61

[quote]buckeye75 wrote:
CT

Could you please give an example workout of the split you described earlier in the thread (day 1-upper strenght, day 2-lower strength, day 3-upper hypertrophy, day 4- lower hypertophy).

I am intersted to see what examples of these four days would look like, because I am thinking of replacing a Westside Split with this to get more hypertophy work in.

Thanks[/quote]

DAY 1
Bench press 5 x 3-5 reps
Barbell row 5 x 3-5 reps
Push press 5 x 3-5 reps
Weighted pull-ups 5 x 3-5 reps

DAY 2
Back squat 5 x 3-5 reps
Romanian deadlift 5 x 3-5 reps
Leg press 5 x 3-5 reps

DAY 3
Low incline dumbbell press 3 x 6-8 reps
Seated rowing 3 x 6-8 reps
Seated dumbbell press 3 x 8-10 reps
Lat pulldown 3 x 8-10 reps
Barbell curl 3 x 10-12 reps
Decline nosebreaker 3 x 10-12 reps

DAY 4
Front squat 3 x 6-8 reps
Goodmorning 3 x 6-8 reps
Bulgarian squat 3 x 8-10 reps/leg
Leg curl 3 x 8-10 reps
Standing calves 3 x 10-12 reps
Seated calves 3 x 15-20 reps

62

CT did you miss my post on the other page regarding a short 3-4 minute or less workout to do to help target my arms on MWF leg days?

63

i also have a question on the other page, please see if you can help me?

64

which routine(s) or yours would you recommend for increasing vertical leap while still making gains for the upperbody?

65

[quote]enigma wrote:
which routine(s) or yours would you recommend for increasing vertical leap while still making gains for the upperbody?[/quote]

I haven’t written a vertical routine for this website. This one is very effective though:

DAY 1.

A. Back squat
3 x 3-5 reps

B. Speed squat
5 x 3 reps at 45-55% (adding jumpstretch bands if available)

C. Jump squat
3 x 8-10 at 20% of your bodyweight

D. Depth jumps
3 x 8-10 from a 50-70cm box

E. Vertical jumps
3 x 8-10

DAY 2.

A. Bench press
5 x 6-8

B. Barbell rowing
5 x 6-8

C. Push press
5 x 6-8

D. Weighted pull-ups
5 x 6-8

DAY 3.
A. Vertical jump
3 x 8-10

B. Depth jumps
3 x 8-10 from a 50-70cm box

C. Jump lunges
3 x 4-5/leg with 10% of bodyweight

D. Bulgarian squat
5 x 4-5/leg

E. Romanian deadlift
5 x 4-5

DAY 4.

A. Low incline dumbbell press
5 x 8-10

B. 1-arm dumbbell row
5 x 8-10/arm

C. Close-grip bench press
5 x 8-10

D. Barbell curl
5 x 8-10

66

Hi.

When i started bulk 2 months ago my stats were
100 pounds, 9 % body fat, 27 waist, 5 feet 5 inches tall 26 y male . Was ON BFFM by tom venuto from march 2005 to July 2005.

Ok now my stats are
107 pounds weight, 12.5 % body fat 28 waist line and the rest are all the same.

I am presently taking 2200 cal/ day with a breakup of 40 % carbs, 35 % proteins and 25 % fats.

I have checked ian kings and Poliquins articles and i just dont know what to do . Can someone help me customize my workout please

I have been experimenting with my workouts eversince these two months and this is what i have come up with and have been using it religiously for the last two weeks and its my third week now.If you are a professional it may be flawed but thats exactly why i posted this so someone can throw in some expert advice.

I used all the intenet sources and Toms book ( pages 300-305 ) and this is what i came up with. Let me know if i am overtraining and if anyone can throw in the TEmpo for all the exercises i would really appreciate that. I use only free weights and workout at home on my bench and swiss ball.

Train 4 times a week ( i am using toms intermediate routine variant 1 “aggressive” ) alternatively the same routine has a variant 2 more conservative three times a week with day two of week 1 replacing day 1 of week 1 in week two.

Basically i am an ectomorph but a short variant i guess thats why you would see me training my forearms alot.

Mondays and Thursdays = Chest / shoulders / Triceps/ Abs = Split A

Tuesdays and Saturdays = Legs/ Back /Biceps / Calves. = Split B

I train abs on saturdays too so that makes it three times a week .

Mondays : A.Chest = A1. Incline (25 Degrees) Bb Bench press 4 sets 8-12 reps .
A2. Flat Db press 3 sets 8-12 reps
A3. incline (45 degrees) flys 3 sets 8-12 reps

B.Shoulders = B1 Front Bb press 4 sets 8-12 reps
B2. Arnold press 4 sets 8-12 reps
B3. Db Upright rows 3 sets 8-12 reps ( for Traps.)

C. Triceps = C1 Overhead Bb extension 3 sets 8-12 reps
C2. Lying Db Extension 3 sets 8-12 reps

D. Abs = D1 . Raised Leg crunches 3 sets 25-30 reps or more
D2 . Raised Leg Cross Twist 3 sets 15-25 reps or more
D3. Leg raises 10-15 reps

Tuesdays : A. Legs A1. Db Lunges 4 sets 8-12 reps
A2. Bb Deadlifts 4 sets 8-12 reps

B. Legs B1. Bb Squats 4 sets 8-12 Reps
B2. Leg Curls 3 Sets 8-12 Reps

C. Back Bb Rows 4 sets 8-12 Reps

D. Calves standing Db Raises 4 sets 12-15 Reps

E. Biceps E1. Bb Curls 3 sets 8-12 Reps
E2. Incline Db curls 8-12 Reps

F. Forearms F1. Db wrist curls
F2. Reverse BB curls

Wednesday : Rest

Thursdays : A. Chest A1. Flat Db press 3 sets 8-12 reps
A2. Inline (25 degrees) Bb press 3 sets 8-12 reps
A3. Flat Flys 3 sets 8-12 reps

B.Shoulders B1. Front Db press 4 sets 8-12 reps
B2. Lateral Raise 4 sets 8-12 reps
B3. Db upright row 3 sets 8-12 reps

C.Triceps C1. Lying Bb extension 3 sets 8-12 reps
C2. Overhead Db extension 3 sets 8-12 reps

D. Abs D1. Crunches 25-30 reps or more
D2. Oblique/Side crunches 20-30 Reps or more
D3. Seated Leg raises 10-15 Reps or more

Fridays : Rest

Saturdays : A. Legs A1. Db Squats 4 sets 8-12 reps
A2. Db Deadlifts 4 sets 8-12 reps

B. Legs B1. Leg extension 3 sets 8-12 reps
B2. Hyper-extensions 3 sets 8-12 reps

C. Calves C1. Standing BB Raises 4 sets 12-15 reps

D. Back D1. One arm Row 4 sets 8-12 Reps

E. Biceps E1. Db Alternate Curls 3 sets 8-12 reps
E2. Aottman Curls 3 sets 8-12 reps

F. Forearms F1.Reverse Db extension

G. Abs G1. Swiss Ball crunches till fatigue
G2. Flutter Kicks till fatigue
G3. Bicycles till fatigue

I keep a log of all my workouts and compare all my workouts for ex. split A on week 1 mondays with split A on week 2 mondays and set 1 with set 1 next week ans so on…I have been making progress by either increasing weight or increasing reps every next workout except my shoulders . I get really tired after my chest routine.

Anyways, i have kept the same progress and have increased weight and reps in 1 out of the four shoulder exercises. Same goes for my biceps i guess they are always fatigued after my Db or barbell rows that i do for back.Yes no chinup or pull up as i dont have a bar for that yet and no decline presses as my bench does not decline.

any feedback would be highly appreciated.

thanks.

Peace.

67

Thanks for the reply CT. How would you restructure that routine if you were to include any olympic lifts?