1. So I've got 4 weeks before I have to take a month off gym. I've been doing the Candito routine but looking to intensify for next 4 weeks. Came across this workout, what would you reckon? I've posted the routine as pics below. It's the 'Rock Hard Training Plan Month 1: Start Strong' plan on muscleandfitness.com
Day 1
Exercise Sets Reps Leg Extension
-superset with-Lying Leg Curl
Squat
Wide-Stance Leg Press
Dumbbell Walking Lunge
Stiff-Leg Deadlift
Burnout:
Leg Extension
Burnout:
Lying Leg Curl
Kneeling Cable Crunch
Reverse Crunch
Steady-State Cardio4
4
4
3
3
3
1
1
3
3
120, 20, 15, 15
15
15, 12, 10, 8
15, 12, 10
20 steps per leg
12
30
30
20
20
30 min.
Day 2
Exercise Sets Reps Dumbbell Bench Press
Incline Barbell Press
Intensity Sets:
Pushup
-superset with- Step-Up
Dumbbell Flye
Burnout:
Cable Crossover
Dip
Narrow-Grip Bench Press
Pushdown
Burnout:
Pushdown4
4
4
4
4
1
4
4
3
115, 12, 10, 8
15, 12, 10, 8
20
20 per leg
15, 15, 10, 10
30
Max
30
15, 12, 10
30
Day 3
Exercise Sets Reps Durationb HIIT CARDIO 3-5 60-90 sec.
Day 4
Exercise Sets Reps Pullup
Reverse-Grip Lat Pulldown
Barbell Row
Intensity Sets:
Seated Cable Row
-superset with- Step-Up
Burnout:
Lat Pulldown
Dumbbell Curl
EZ-Bar Curl
Burnout:
EZ-Bar Curl
Bench Knee-In
Twisting Crunch4
4
4
4
4
1
3
3
1
3
3To failure
15, 12, 10, 8
15, 12, 10, 8
20
20 per leg
30
15, 12, 10
15, 12, 10
30
15
30
Day 5
Exercise Sets Reps Arnold Press
Dumbbell Lateral Raise
Machine Shoulder Press
Bentover Lateral Raise
Dumbbell Shrug
Burnout:
Machine Shoulder Press
Standing Calf Raise
Seated Calf Raise
Wrist Curl
Superset with Reverse Wrist Curl4
4
3
3
4
1
3
3
3
315, 12, 10, 8
15
15
15
20, 15, 12, 10
30
20, 15, 15
20, 15, 15
15
15
2. Any other workouts that could do well, especially something that would work my upper body more since I really want to be building my chest bigger
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06-02-2014, 02:11 PM #1
- Join Date: Nov 2013
- Location: Leicester, Leicestershire, United Kingdom (Great Britain)
- Age: 27
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Is this a good intense workout for 4 weeks?
Last edited by emmpii8; 06-02-2014 at 03:47 PM.
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06-03-2014, 05:19 AM #2
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