Saturday workout chest and back

Here is my work out for Sat
:smt038:smt004

Saturday
Chest and Back Light week
One mile on the thread mile

Flat bench.
45 pounds x 50 reps
135 x 12 reps
185 x 12 reps
205 x 12 reps
225 x 12 reps
275 x 9 reps
300 x 1 double negitve slow going up and slow going down.


Incline bench
135 x 12 reps
185 x 12 reps
205 x 12 reps
225 x 12 re[s

Cable flys
18 x 12 reps
20 x 12 reps
25 x 12 reps
28 x 12 reps
30 x 12 reps

Back
T bar rows
85 x 12 reps
85 x 12 reps
85 x 12 reps
85 x 12 reps

Upper back cable pull downs
50 x 12 reps
60 x 12 reps
70 x 12 reps
70 x 12 reps
Cable lat pull downs
100 x 12 reps
110 x 12 reps
120 x12 reps
150 x12 reps
210 x 6 reps.

Abbs
Leg raises
25 reps
25 reps
25 reps
25 reps

 

I like this routine.

I'm gonna try it out!

Thanks for sharing, Eric.

 

good luck getting the 300lb up

 

No kidding, that's impressive!

 

that's what happens when ur a dedicated lifter, and not some weekend warrior who just got bullied by a 12 year old, trying to get husky.

:smt028

 

You are welcome it is a great workout

 

LOL yep

 

Thanks.

 

A hell of a lot of work per session, are you short on time on the weekdays?

 

Nope just I only work out three days a week so when I train I do two body parts. Sat I do chest and back, Sunday I do legs and arms and Tuesady I do shoulders and traps. I bench over 500 pounds, squat 790 and I dead lift about 720. So that workout is easy to me.

 

BEAST!! And that's still a monstrous number of reps for a session! I just hit my back, lat pulldowns, seated rows, 80Kg each, just did 3 sets with 4 reps on each of those movements, and that was it (24 reps in all, excluding warmups).

With that amount of work, I presume you're cutting?

 

Yep that is a good cutting workout. I do week one week two week one I do powerlifting from 4 to 6 reps on week two I do bodybuilding from 10 to 12 reps. It helps me to heal and I get the best of both worlds.

 

I'm not doing the exact same weight.

I'll lift what suits me best.

 

im just teasin ya young buck



eric is on some 'jay cutler' (the bodybuilder, not the baller) shit

or NFL...either way he's a stud in the gym

As for working out three days a week, i'm glad someone else besides me goes that route. Many people seem to think, that you need to hit the gym up everyday of the week. That's too much for me. Give me 3 days and about 2 hours per day, and I'll give you results.

 

I like the 3 days a week routine.

If you're truly working the muscles virgorously, you will need those other 4 days in the week for muscle recovery.

 

3-day splits are best. I just increased from 5 to 6, but that's what works for ME. I would still recommend 3-day splits for anyone else, in the absence of any further info on him.

 

True and the rest helps you to grow, on my off days I get some good protien in, lots of rest and that helps you grow muscle.:smt003

 

3 days are the bomb, you get good rest and good size that way.

 

Keep the protein high throughout big man, on or off.

I'll give a you a beautiful tip that made the final difference to my cutting efforts being stifled, and the fact I'm now dropping an inch off my waist every week; don't eat every 2-3 hrs, yes when you start bulking you'll need to do just that, but when cutting, eat only when you are HUNGRY. Assuming the rest of the diet is in good order, your body is the best judge of when it can synthesise all the extra protein for lean muscle maintenance, not fat gain.

I know most of the world says 1.5gms protein per Ib of LMT per day, forget that. Shoot for 30-50gms per intake, let the body tell you how often in wants to eat, and keep the fibrous veggies piled in your plate/box so you don't feel hungry.

 

I know, in my case I have a home gym and no money stress/no commute etc, and can get away with high-frequency sessions, but as soon as my rotator cuff heals up I look forward to going back to 3-a-week.