Jettisoned Ponderings

Whenever I’m doing cutting, I always shoot for the same weight each exercise for all of the sets and rest times are kept to a minimum, usually 30-45 seconds between sets. Time between exercises is only as long as it takes for my lifting partner to do her sets. The workouts don’t take very long because of this, but the muscles get good and fatigued, which is what my body responds best to. I keep the weight the same so that with the appropriate weight I can perform all the sets in the goal range, but never consecutive sets with the same number of reps, or at least not as easily.

Monday - Back: Sets/Reps
Back Lat Pulldowns: 3×6-10
Close Parallel Grip Lat Pulldowns: 3×6-10
Smith Machine Bent Rows (Prone Grip): 3×6-10
Smith Machine Shrugs w/Rotation: 3×8-12
Wide Grip Straight Arm Lat Pulldowns: 3×8-12
"Roid Rows" (Parallel Grip): 3×8-10
Ab Workout and 30 Minutes on Stepmill or Strider

Tuesday - Arms (Supersets):Sets/Reps
1)V or W Bar Cable Pushdowns: 4×6-10
2)EZ Barbell Curls: 4×6-10
1)Single Arm Reverse Pushdowns: 4×8-12
2)Low Cable "Most Muscular" Curls: 4×8-12
1)Dumbell Tricep Kickbacks: 4×8-12
2)Cross Body Dumbell Hammer Curls: 4×8-12
1)Dumbell Wrist Curls: 3×6-10
2)Dumbell Reverse Wrist Curls: 3×6-10
Ab Workout & 60 Minutes on Bike

Wednesday - Legs: Sets/Reps
45 Degree Calf Raises: 3×6-10
Prone Leg Curls: 3×6-10
Free Motion Single Leg Extension: 3×8-12
Barbell Squats: 3×8-12
Seated Calf Raises: 3×6-10
Alternating Eccentric Single Leg Press: 3×6-10
Stiff Leg Deadlifts: 3×8-12
Adductor: 3×6-10
Abductor: 3×6-10
Ab Workout and 2 Miles on Treadmill

Thursday - Chest: Sets/Reps
Wide Grip Bench Press: 4×8-12
Incline Press Machine: 4×6-10
Smith Machine Decline Power Presses: 4×6-10
Cable Incline Flies: 3×6-10
Cable Decline Flies: 3×6-10
Machine Flat Flies: 3×8-12
Abs & 30 Minutes on Elyptical

Friday - Delts: Sets/Reps
DB Side Laterals (Prone Twist Grip): 4×8-12
DB Front Raises (Supine V Grip): 4×8-12
Rear Delt Flies (Flat Grip): 4×8-12
Smith Power Shoulder Presses: 3×6-10
Wide Grip Barbell High Rows: 3×8-12
Rear Delt Rope Pulls: 3×8-12
Ab Workout and 30 Minutes on Wave

Ab Routine - 30-45 Second Rests: Sets/Reps
Hybrid Crunches: 2×15-25
High Angle Decline Crunches: 2×15-25
Low Angle Decline Bench Twists: 2×15-25
Pelvic Crunches: 2×15-25
Back Extension Machine: 2×15-25

This entry was posted on Sunday, May 6th, 2007 at 8:11 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.