Jesse hunter’s Blog

old school bodybuilding! (golden age)

train 6 days a week. 1-2 hours a day

chest, arms, shoulders mondays, wednesdays, fridays

back, traps, legs, forearms, abs tuesdays, thursdays, saturdays

10 sets per body part over three exercises

Day 2 is back day, if you want to look great from the rear your gonna have to train back with high intesity. the back is very complex and made up of a bunch of small muscles and a few bigger ones. There is not one exercise that hits your entire back so it is very important to use several exersices and make sure you are using the correct ones. In general rows add thickness to the back and pulls add width to the back. so depending on what  you lack you  should either focus on width or on thickness. IF you need both do equal amounts of sets for rows and pulls. Ok the workout

pullups 4sets max out and add weight if you doing more than 12 reps

bb rows 4 sets 8 reps

t bar rows 4 sets 12,10,8,6

close grip pulldowns 4 sets 10reps 

seated cable rows 4 sets 12,10,10,8

hyperextentions 4 sets 15 reps add weight plates

Explanation of the workout: workout takes about 60-75 minutes. so rest only long enough to get your power back for the next set. Pullups are sperior to pulldowns, they are the best overall back exercise. Bb rows will add size mainly to the middel back;not many exersices hit the middel back so hard so this is a must. I added t bar rows becuase then will add allot of thickness to the back especially upperback, this the area i want to bring up so i add rows for thickness. Closegrip pulldowns are exelent for the lowwer lats and the "christmas tree" it will round the back off. seated cable rows are great for posture and also to focus on the back muscles. A narrow grip works more the lowwer outer lats and a wider grip adds size upper inner back. Finally hyperextentions will isolate the lowwer back or errectors the best. i dont do deadlifts so this is the best option,and i feel it works allot better than deadlifts anyway. This exersice will burn and leave your back aching when done correctly. YOu should get a good pump with this workout especially if done with short rest periods.

I also work forearms on back day, becuase of griping those heavy weights for back they already recieve work. forearms and calves are mainly made up of red muscle fibers so they can be trained more than once a week.

Db wrist curls 5 sets 10-12 reps

reverse bb curls 5sets 10-12 reps

Perform these exersices in a superset fashion to quickly pump up your forearms. There you have the perfect back workout..

Well for all you guys out there that want the perfect physique, here is a routine that will give you just that! over the next couple of days i will post parts to the perfect weight training routine.
day1: Chest

Incline bench press 4 sets
Incline db press 4 sets
Incline flyes 3 sets
Flye machine 3 sets
Cable crossovers 2 sets

All press movements reps are between 6 and 12
All flye movements reps are 10-15 reps

This chest routine is full proof as it hits the area everyone is lacking with full force, the upper chest! Don’t worry your lower and middle pecs will get ample work with this routine. These rep ranges will allow you to work all the diferent types of muscle fibres you have. The crossovers and fyles will give your chest a great shape and symmetry while the presses will add muscle in the right places. Guys with giant chests and dully developed upper pecs will always get more respect than the disformed idiot who lives on the flat bench press practising his 1 rep max day after day.
I train calves with chest and again on leg day, this muscle recovers allot quicker than the bigger muscle groups like your back or quads. i would use a light and heavy day for calves to for added benefits. On chest day we train calves light and on leg day we lower the reps and add more sets.

standing 1 leg db raises 4 sets 15 reps

Seated calve raises 3 sets 20 reps

My calves and thighs are allot bigger than my upper body, it just grows easier. I actually stopped training legs completely for months so that my upper-body could catch up. almost everyone at the gym has small calves, it looks so bad when a guy has 18 inch arms and 15 inch calves!!!! Im not joking, it is that bad with some people. So train the calves hard but dont go to heavy, that is the mistake everyone makes, rather go for the burn!!!! Just look at the guys with big calves, they use allot less weight than the guys with stick legs. they use a full range of motion and do the movements slowly.
Check my blog in the following days to get the other perfect workouts.

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Shoulders and Traps! follow this workout to improve on your width and add allot of size to the rear and side delts.

dumbbell lateral raises 4sets

rear delts machine 4 sets

machine shoulder press 4 sets

lateral raise machine 4 sets

bent over laterals 2 sets

barbell shrugs 6 sets

calve raise machine shrugs 3 sets

all reps are between 8 and 12

should be done with max weights with good enough form to blast your back. takes about an hour. 

1. pullup/pulldown 4 set 8-10 reps
2. bent over bb rows 3 sets 8 reps last is drop sets
3. t bar rows 3 sets 10reps
4. seated cable rows 3 sets 8-10 reps
5. close grip pulldown 3 sets 12 reps
6. hyper extentions 3 sets 15 reps

this workout is primarily designed to add thickness to the upper back, but it targets all areas of the back and will give you width aswell becuase it hit the upper back allot and less on the lower lats.

volume trining is works great, especially if you have been training HIT style for a long time. It will shock the muscles and force them to grow. also the added sets from diferent angles will improve definition and shape of the muscles.

BUt…… Dont overdo volume!!!! i tend to do this and it really is pointless, it makes your workouts to long and can lead to overtraining is you keep at it for to long. By over doing it i mean doing more than 30 sets per workout. The most i have done was in a shoulder and chest workout where i did 42 sets just covering the chest and delts. It really takes awy from the intensity of the training!

AFTER the third exercise for a bodypart the muscle is basically fully fatigued, after this the next 1-3 exercises are just adding volume. I would recommend doing 5 exercises for the biggest muscles ( chest, back and thighs) and 3 exercises for the medium muscles ( biceps, triceps, and calves) and 2 exercises for the small muscle groups ( forearms, traps, and abs)

If you have small arm or shoulders you can do 4 exercises for those muscles.

Give volume a try for a change in your training, but dont go overboard and do wasted sets!