13 Month Progress

[nic9212]

Good job man, keep it up!

[AHol]

mirin so hard right now

thanks man! appreciate it!

[AHol]

Good job man, keep it up!

Thanks man!

[jrlabat]

Good job op

[AHol]

Good job op

thanks

[AHol]

Update on legs:

[Lingweno]

Wicked Bulk bro, I'm jelly.

[AHol]

Wicked Bulk bro, I'm jelly.

thanks buddy

[AHol]

Routine:

Day 1: Upper Body Power Day

• Pulling Power Movement: Bent over rows
4 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
• Auxiliary Pulling movement: T Bar Rows
3 sets of 6-10 reps
• Pressing Power Movement: Flat dumbbell presses
4 sets of 3-5 reps
• Assistance pressing movement: Weighted dips
3 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day

• Pressing Power Movement: Squats
4 sets 3-5 reps
• Assistance pressing movement: Dead Lift
4 sets of 3-5 reps
• Assistance extension movement: Leg extensions
2 sets of 6-10 reps
• Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
• Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest



Chest Hypertrophy

Superset the next three exercises
5 sets of smith incline press 10 reps with
5 sets of db press as heavy as the weights go up 15 reps with
5 sets of cable crossovers 10 reps
You are to do one of each the above exercises as one set, then repeat this 4 more times.
4 sets of incline db flyes 15 reps dropping the weight twice
FST7 pec dec. This is where you do one set of 15 reps rest for 30 seconds do the next 15 reps rest for 30 seconds and so on until you have done 7 sets.

Back and shoulder Hypertrophy

4 sets of bent over bb rows underhanded grip 15 reps superset with
4 sets of seated cable rows underhanded grip shoulder width 10 reps superset with
4 sets of underhand cable pulldowns 10 reps
5 sets of db rows 10 reps drop the weight twice on each set
4 sets of close grip cable pulldowns 10 reps regular pace pulling down slow on the stretch going up.
5 sets alternate seated db presses 10 reps then 5 reps at the same time drop the weight twice on the last 3 sets
4 sets seated db side laterals 15 reps squeezing on the last 5 reps of each set
4 sets standing cable side laterals 10 reps drop the weight twice each set
4 sets of seated machine side laterals or single db side laterals leaning at angle or single cable side laterals 15 reps
4 sets of bent over db rear laterals 15 reps
4 sets of rear pec dec 10 reps drop the weight twice each set
4 sets of either standing or bent over cable rear delt 15 reps

Quads/Triceps

5 sets of leg press start heavy as possible for 10 reps drop the weight three times
4 sets of front squats on the smith machine 15 reps
5 sets of hack squats 10 reps going down very slowly for a count of 5 and back up at the regular pace
4 sets of leg ext 15 reps squeezing on every rep and holding for a count of 3
Calves
Warm up
superset seated calf raises with standing calf raises with leg press calf press. 5 sets of 15 reps. Non stop for each of the three exercise then rest 1 minute and do the remainder of the sets resting for one minute after each rotation
Superset the next 3 workouts
4 sets close grip bench 10 reps
4 sets DB extensions 15 reps
4 sets DB kickbacks 10 reps
3 sets rope attachment Drop the weight 3 times

Hamstrings/Biceps

4 sets of stiff legged dead lifts 10 reps
5 sets of seated leg curl 20 reps
4 sets of lying leg curl 15 reps squeezing on the last 5 of each set
4 sets of single leg curl 10 reps drop the weight twice on each set
4 sets of walking lunges 15 steps per leg
Super set the next three workouts
4 sets bicep cambered bar curls 10 reps
4 sets hammer curls 10 reps
4 sets concentrated curls 15 reps
4 sets cable curls drop the weight three times 15 reps

Day 8: Rest
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