yobro420’s BodyBlog

I was bored and built myself a workout program…check it out.

Bench 

Week 1: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 12: Use 50% of your max - Rest 1 minute:
1 set of 10: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 8: Use 80% of your max 

Week 2: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 12: Use 50% of your max - Rest 1 minute:
1 set of 10: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 7: Use 80% of your max 

Week 3: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 10: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 6: Use 80% of your max 

Week 4: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 10: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to 2 minutes
1 set of 6: Use 80% of your max 

Week 5: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 7: Use 70% of your max - Rest 1 to 2 minutes
1 set of 6: Use 80% of your max 

Week 6: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max 

Week 7: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max 

Week 8: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 7: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max 

Week 9: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 6: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 90% of your max 

Week 10: 

Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 6: Use 60% of your max - Rest 2 minutes:
1 set of 4: Use 75% of your max - Rest 2 minutes
1 set of 2: Use 90% of your max 

 

Day one (Monday) - Chest 

Chest 

Bench press 

4 sets (see previous progression on the table) 

Incline barbell press 

Warm up - 1 set of 15 reps
1 set of 8 reps
1 set of 8 reps
1 set of 8 reps
1 set of 6 to 8 reps 

Flat Bench fly 

1 set of 8 reps
1 set of 8 reps
1 set of 8 reps 

Dips 

2 sets of 10 - with body weight 

Day two (Tuesday) - Quadriceps, hamstring, calves and abs 

Quadriceps 

Leg extensions 

Warm up - 1 set of 20 reps
1 set of 15 reps
1 set of 12 reps
1 set of 12 reps 

Squats 

Warm up - 1 set of 20 reps
1 set of 12 reps
1 set of 10 reps
1 set of 8 reps
1 set of 8 reps 

Hamstrings 

Leg curls 

3 sets of 8 - 12 

Calves 

Calf raises 

4 sets of 15 

Abdominals 

Cable crunches 

4 sets of 15 - 25 

Day three (Wednesday) - Rest 

Day four (Thursday) - Deltoids(Shoulders), Traps, and Biceps 

Deltoids(Shoulders) 

Press behind the neck 

Warm up: 1 set of 20 reps
1 set of 10 reps
1 set of 8 reps
1 set of 8 reps
1 set of 6 to 8 reps 

Side laterals 

3 sets of 10 -12 

Triceps 

Close grip bench 

Warm up: 1 set of 15 reps
1 set of 10 reps
1 set of 8 reps
1 set of 8 reps
1 set of 6 to 8 reps 

Skull crushers (lying triceps extension) 

1 set of 12 reps
1 set of 8 reps
1 set of 8 reps
1 set of 8 reps 

Day five (Friday) - Back 

Back 

Barbell rows 

Warm up: 1 set of 20 reps
1 set of 10 reps
1 set of 8 reps
1 set of 8 reps
1 set of 6 to 8 reps 

Pull downs 

1 set of 8 reps
1 set of 8 reps
1 set of 8 reps 

Traps 

Barbell shrugs 

3 sets of 10 

Biceps 

Barbell curls 

Warm up: 1 set of 15 reps
1 set of 10 reps
1 set of 8 reps
1 set of 8 reps
1 set of 8 reps 

Seated curls 

3 sets of 8 

Day six (Saturday) – Rest

This entry was posted on Wednesday, January 9th, 2008 at 6:53 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.