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The Bodybuilder’s Workout Stage 1

By March 15, 2016 January 5th, 2023 No Comments

The Bodybuilder’s Workout Stage 1

The Bodybuilder’s Workout: First and foremost everything my coach has me do is 5-7 reps Heavy weight with 3 drop sets to failure on the final set.

The Bodybuilders Workout

 

NOTES: THE BODYBUILDER’S WORKOUT WAS CREATED BY MY COACH. HE MAKES ME BREAK ON SATURDAY AND SUNDAY. HOWEVER, THOSE ARE MY AB AND LIGHT CARDIO DAYS. FOR ABS I NEVER COUNT REPS OR SETS JUST PAIN. CARDIO EITHER 15 MINS AT A 15 INCH INCLINE FOR 15-20 MINS SPEED 4.0
OR STAIRS 20 MINS

FUN FACT: Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.

 

MONDAY – CHEST DAY

Flat Bench

  • 135lbs warmup 20 reps
  • 2nd set 225 5-7 reps
  • 3rd set 270 5-7 reps
  • 4th set 315 forced reps till failure
  • Then 3 drop sets

Incline Press

  • 1st set 135lbs. 20 reps
  • 2nd set 155lbs 5-7 reps
  • 3rd set 225 til failure
  • 3 drop sets

Seated Pec Flies

  • 1st set 135lbs 5-7
  • 2nd set 170lbs 5-7 reps
  • 3rd set 250lbs 5-7 reps
  • 4th set 275lbs til failure
  • 3 drop sets

Stabiltiy Ball Flies

  • 2 sets till failure at 60lb dumbells

Diamond Pushdowns on Assisted Pullup Machine

  • 3 Sets – 170lbs each till failure

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