Joe DeMattio —100% Natural

http://www.joedemattio.com/Joe/Workout_Log/Entries/2009/10/19_Legs.html

prepping for my contest, no time to post.

~The Five Day/18 week/Tri-Phase Split~

       -PHASE A-
Day 1: Chest & Abs
Day 2: Back
Day 3: OFF
Day 4: Shoulder & Abs
Day 5: Arms & Calves
Day 6: Legs & Abs
Day 7: OFF

       -PHASE B-
Day 1: Chest & Triceps
Day 2: Calves & Abs
Day 3: OFF
Day 4: Back & Biceps
Day 5: Legs & Abs
Day 6: Shoulders
Day 7: OFF

       -PHASE C-
Day 1: Back & Biceps
Day 2: Shoulders & Abs
Day 3: OFF
Day 4: Chest & Triceps
Day 5: Legs & Abs
Day 6: Arms & Calves
Day 7: OFF

*Repeat Phases A – C

Chest Workout A
Flat BB Bench Press
Hammer Grip Inclined DB Bench Press
Inclined DB Flyes
High-Pulley Cable crossovers

Chest Workout B
Inclined BB Bench Press
Flat DB Bench Press
Inclined Peck Deck Press
Flat Bench Cable Flyes

Chest Workout C
Hammer Grip Flat DB Bench Press
Inclined BB Bench Press
Straight-Arm DB pullovers
Parallel Bar Dips

Back Workout A
Pull-Ups
Bent Over Rows
Rope Pulls
Seated Straight-bar Cable rows

Back Workout B
Inverted Rows
Dead Lifts
Lat Pull-downs
Bent Over Double DB Rows

Back Workout C
Hammer Grip Pull-ups
T-Bar Rows
Good Mornings
Seated V-Bar Cable Rows

Shoulder Workout A
Military Press
DB Side Lateral Raises
Front Plate Raises
BB Shrugs
DB Shrugs

Shoulder Workout B
Seated DB Shoulder Press
1-Arm Behind The Back Cable Raises
Reverse Peck Deck
Bent Over DB Raises
Behind The Back BB Shrugs

Shoulder Workout C
Push Presses
Seated Front DB Raises
Seated Side DB Raises
Seated Inclined DB Shrugs
Behind The Back BB Shrugs

Arms Workout A
Barbell Curls (Biceps)
Close-Reverse-Grip Bench Press (Triceps)
Cable Curls (Biceps)
Straight Bar Pushdowns (Triceps)

Arms Workout B
DB Curls (Biceps)
Skull Crushers (Triceps)
Cable Preacher Curls (Biceps)
Rope Pushdowns (Triceps)

Arms Workout C
Lying DB Curls (Biceps)
Lying Cross The Chest Extensions (Triceps)
Reverse-Grip EZ-Bar Curls (Biceps)
Kickbacks (Triceps)

Calves Workout A
Donkey Calve Raises
Seated Calve Raises

Calves Workout B
Standing Calve Raises
Donkey Calve Raises

Calves Workout C
Seated Calve Raises
Standing Calve Raises

Legs Workout A
Squats
Stiff Legged Dead lifts
Leg Extensions
Leg Curls

Legs Workout B
Leg Press
Front Squats
DB Stationary Lunges
Goblet Squats

Legs Workout C
Leg Press
Reverse DB Lunges
Single Leg Curls
Single Leg Extensions

Abs Workout A
Hanging Leg Raises
Torso Twists
Declined Crunch

Abs Workout B
Cable Crunches
V-Ups With A Twist
Back Extensions

Abs Workout C
Back Extensions
Hanging Leg Raises
Decline Reverse Crunches

~Pyramid Training~

*Week #: Rep # for that weeks exercises
Examples:
-Week 2 will have 3 sets per exercise with 14 reps for the first set, 12 for the second set, and 10 for the third set.
-Week 14 will have 5 sets per exercise with 6 reps for the first set, 8 reps for the second set, 10 reps for the third set, Etc…

Week 1: 14, 12
Week 2: 14, 12, 10
Week 3: 14, 12, 10, 8
Week 4: 12, 10, 8, 6, 4
Week 5: 4, 6, 8, 10, 12
Week 6: 4, 6, 8, 10, 12
Week 7: 4, 6, 8, 10
Week 8: 4, 6, 8
Week 9: 4, 6
Week 10: 14, 12
Week 11: 14, 12, 10
Week 12: 14, 12, 10, 8
Week 13: 14, 12, 10, 8, 6
Week 14: 6, 8, 10, 12, 14
Week 15: 4, 6, 8, 10, 12
Week 16: 4, 6, 8, 10
Week 17: 4, 6, 8
Week 18: 4, 6

Pullups (behind neck) - (8) (4)
DeadLifts (stiff) - (135×10) (225×12) (275×10) (315×8) (225×14)
REV grip inverted rows - (14) (19) (20)
REV grip BB rows - (135×12) (205×8) (185×10) (135×16)
lat pulldowns (v-bar) SLOW - (135×15) (165×12) (165×10)
Rope face pulls - (75×12) (60×12)
t-Bar rows - (75×12) (100×12)
Seated inclined DB shrugs - (55×14) (55×14)
BB shrugs (behind back) - (135×20) (225×20) (275×14) (225×20)
HLR - (16×3x3)

Cable cross overs - (60×10) (60×10)
Flat Bench - (135×14) (225×10) (245×8) (275×5)
Flat DB press - (80×10) (90×8) (70×10)
Inclined Bench - (135×10) (165×10) (155×10)
BB shoulder press - (135×10) (165×10) (155×10)
DB pullovers - (70×12) (70×12) (70×10)
Inclined Peck Deck flyes - (150×10) (150×10) (150×10)
Side DB lateral raises (pinky up) - (20×15) (20×10) (35×10) (20×10)

NO ENERGY ERGHHHH

single leg ext - (20×10) (30×10) (40×10)
Squats - (135×12) (225×10) (315×10) (275×10) (245×10)
LP - (6px12) (10px10) (12px10) (10px10) (10px14)
single Leg Ext - (40×10) (40×10)
single Leg Curls - (40×12) (40×12)
Front squats - (95×14) (105×10)

……i died…..

Bicep curl ups - (10) (10) (10)
BB curls - (105×10) (115×10) (135×10) (135×10)
Inclined Alt DB curls - (35×10) (40×10) (40×10) (35×10)
Single arm DB preacher curls (negatives) - (60×8) (60×5) (55×8)
One arm rope cable curls - (70×12) (70×12) (70×12)
Overhead rope tricep ext - (100×18) (140×6) (120×20) (140×16)
Bench Dips - (bwx15) (bw+45xFailure) (bw+90xfailure) (bw+90xfailure)

Rope Crunches - (120xfailure) (150xfailure) (150xfailure) (140xfailure)
Standing rope twists - (60×14) (80×14) (80×14) (80×20)
HLR - (16×3x4)

pullups - (10) (10) (5)
T-Bar Rows - (70×15) (140×15) (210×10) (245×12)
Stiff Leg Dead Lifts - (135×10) (205×10) (225×10) (245×12)
Lat Pulldowns - (180×10) (225×10) (255×6) (195×12)
Seated Single arm rows - (105×8) (90×12)
Seated vbar rows - (120×15) (150×15)

cable crossovers (warmup) - (40×10) (50×10)
Inclined DB press - (70×12) (80×10) (90×10) (100×8)
Flat DB press - (80×10) (90×10) (90×10) (80×10)
Declined DB press - (70×10) (80×10) (90×10) (70×15 slow)
Inclined Peck Deck Fyes (negatives for 5 secs) - (210×10) (230×10) (250×8) (230×10)
Inclined DB flyes - (30×10) (30×10) (30×10)
DB pullovers - (85×10) (90×12) (90×10)
Overhead cable tricep ext w/ ez bar - (130xfailure) (140xfailure) (140xfailure) (160xfailure)
HLR - (failurex3×3)

Machine Shoulder Press - (60×12) (60×12)
Military Presses - (135×12) (205×12) (225×6) (185×16)
Seated DB shoulder presses - (55×12) (65×10) (70×8) (55×15)
Seated Side DB raises - (20×20) (20×13) (20×15)
Front ALT DB Raises - (30×10) (30×10) (20×22)
Upright Rows - (65×12) (85×12) (85×12) (85×12)
BB Shrugs - (225×20) (315×20) (315×20) (225xfailure)
BB curls - (115×10) (115×2) (115×12)
Standing Cable Curls - (110×18) (130×14) (130×14)
Lower cable one arm curls - (60×12) (70×12) (60×12)