I've been on Rob Riches routine for a solid 2 months now and it's going great. Solid strength gains and the weight is moving up. Once I hit a plateau, I'm thinking about doing PHAT.
What are you guys currently doing?
reps (lol)
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11-11-2012, 11:55 AM #1
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- Join Date: Aug 2011
- Location: San Francisco, California, United States
- Age: 36
- Posts: 1,400
- Rep Power: 6595
Steve Cooks big man on campus thing that BB.com advertises.
I like it because it lays out 12 weeks for you, no need for excessive planning or modification. I like immediate gratification and while that doesn't exist in lifting (outside of jack3d-induced pimping nomsayin) a 12 week timeframe is short enough to keep my attention
Is actually really good, getting DOMS in places I've not been able to target before.++ New Zealand is best Zealand Crew ++
++ Diversity Hire Crew ++
++ 480p Crew ++
++ Id Software Crew ++
++ One leg out of the blankies Crew ++
I text girls as Duke Nukem: http://forum.bodybuilding.com/showthread.php?t=140242093
His name was Pimptasty
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11-11-2012, 12:17 PM #15
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11-11-2012, 12:19 PM #16
- Join Date: Jun 2011
- Location: State / Province, Netherlands
- Posts: 3,617
- Rep Power: 7663
Home made high volume/low volume routine
Crabbening barn door dorian yates back with paul demayo rhomboids and tom platz sweeping calfpezius muscles thanks to scambald eggs. Okay peace out bye
Genova witness
Andrew feels like a brother crew
Goodguy Adam Crew
Chuck crew
1RM
Squat: 440
Deadlift: 584
Bench: 315
OHP: 192
Pushpress: 260
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Monday: Quads & Calves
Squats 8×10 (3 warm up sets of 20-15 reps)
Leg Press 5×10
Seated Leg Extensions 5×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20
Tuesday: Back & Forearms
Lat Pulldown 3×20-15 (warm up sets)
Weighted Pull Ups 4×10
V-Bar Rows 5×10
Barbell Rows (Wide Grip) 4×10
Close Grip Pulldown 3×10
Reverse EZ Bar Curl 4×15
Seated Wrist Curls 4×15
Wednesday: Shoulders & Calves
Seated Dumbbell Press 3×20-15 (warm up sets)
Clean & Press (Explosive Movement) 5×10
Rear Delt Dumbbell Raises/Rear Delt Cable Flys (Alt. each week) 4×10
Seated Military Smith Press (Back of Head) 3×10
Standing Lateral Raises 3×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20
Thursday: Cardio & Abs
Cardio: Usually 40-60 minutes on a stationary bike, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes. (I usually do this 2-4 times a week in the morning before breakfast, as I reply to emails and answer questions on my social pages).
Hanging Leg Raises/or Lying Leg Raises 3×30
Seated Dumbbell Twists/ or Lying Side bends 3×30/50
High Cable Pulldowns/ or weighted crunches 3×30
Friday: Hamstrings & Lower Back
Lying Hamstring Curl 5×10 (2 warm up sets)
Stiff Legged Deadlift 5×10
High-Foot Leg Press/ or Long Step Lunges 4×15-10
Good Mornings 3×10
Seated Leg Curl 4×10
Saturday: Chest
Incline Dumbbell Chest Press 6×15-10 (2 warm up sets)
Incline Dumbbell Flys 4×10
Cable Flys 3×10
Decline Barbell Press 5×10
Dumbbell Pullover 4×10
Sunday: Arms
Rope Pulldown 3×20-15 (warm up sets)
Weighted Dips 4×10
Lying EZ Tricep Extensions 4×10
Reverse EZ Bar Pulldown 4×10
Olympic Barbell Curls 5×10
Dumbbell Curls/ or Hammer Curls 4×10
I go to school so I hit chest on wednesday and throw in shoulders on back days
I don't do cardio though.Last edited by aestheticmisc; 11-11-2012 at 03:18 PM.
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