Starting prep for the Complete Nutrition Muscle Heat on Aug. 20. I believe if my counting is correct that I am 18 weeks out, LOL.
I've made good strides IMO as a bodybuilder in the last 12-14 months, and I look forward to having a good prep and really bringing it to the stage this year.
I'm using Dorian Yates training split and style this year. I had been doing every bodypart twice a week with a fair amount of volume and I really think I just hit a wall so I took some time off from diet and training and I'm ready to make a run at it again.
Here's the split:
Day one: Delts, traps, triceps, abs
Day two: Back, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST
And the exercise scheme:
Body Part Exercise Sets Reps
DELTS Smith machine presses
1* 15
1* 12
1 8-10
Seated laterals
1* 12 2 sets
1 8-10
One-arm cable laterals
1* 20
1 8-10
TRAPS BB shrugs
1* 12
1 10-12
TRICEPS
CGBP
1* 12
1* 10
1 8-10
Lying barbell extensions(with EZ-curl bar)
1* 12
1 8-10
One-arm pushdowns
1 8-10
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15
*Represents warm-up sets
Workout Two
Body Part Exercise Sets Reps
BACK
Hammer Strength machine Pulldowns
1* 15
1* 12
1 8-10
or (alternated each workout)
Close grip lat pulldowns
1* 15
1* 12
1 8-10
Barbell rows
1* 12
1 8-10
1-arm Hammer Strength rows
1 8-10
Cable rows (overhand grip) 1 8-10
REAR DELTS
Reverse Pec deck 1 8-10
Bent-over dumbbell raises 1 8-10
LOWER BACK Hyperextensions 1* 8 (bdywt)
Deadlifts 1 8
Workout Three
Body Part Exercise Sets Reps
CHEST Incline barbell press
1* 12
1* 10
1* 8
1 8
Hammer Strength seated 1* 10
Decline Bench presses 1* 10 220
1 6-8 350
Incline dumbbell flyes 1* 10
1 8 2 sets
Cable crossovers 1 10-12
BICEPS Incline dumbbell curls 1* 10
1 6-8 2 sets
EZ barbell curls 1* 10
1 6-8
Hammer strength curls 1 6-8
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15
Workout Four
Body Part Exercise Sets Reps Poundage
QUADS
Leg extensions 1* 15
1* 12
1 10-12
Leg press
1* 12
1* 12
1 10-12
Hack squats
1* 12
1 8-10
HAMSTRINGS
SLDL 1* 8-10
1 8-10
Lying leg curls 1* 8-10
1 8-10
Single leg curls 1 8-10
CALVES Standing calf raise 1* 10-12
1 10-12 1,300
Seated calf raise 1 10-12
I've made good strides IMO as a bodybuilder in the last 12-14 months, and I look forward to having a good prep and really bringing it to the stage this year.
I'm using Dorian Yates training split and style this year. I had been doing every bodypart twice a week with a fair amount of volume and I really think I just hit a wall so I took some time off from diet and training and I'm ready to make a run at it again.
Here's the split:
Day one: Delts, traps, triceps, abs
Day two: Back, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST
And the exercise scheme:
Body Part Exercise Sets Reps
DELTS Smith machine presses
1* 15
1* 12
1 8-10
Seated laterals
1* 12 2 sets
1 8-10
One-arm cable laterals
1* 20
1 8-10
TRAPS BB shrugs
1* 12
1 10-12
TRICEPS
CGBP
1* 12
1* 10
1 8-10
Lying barbell extensions(with EZ-curl bar)
1* 12
1 8-10
One-arm pushdowns
1 8-10
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15
*Represents warm-up sets
Workout Two
Body Part Exercise Sets Reps
BACK
Hammer Strength machine Pulldowns
1* 15
1* 12
1 8-10
or (alternated each workout)
Close grip lat pulldowns
1* 15
1* 12
1 8-10
Barbell rows
1* 12
1 8-10
1-arm Hammer Strength rows
1 8-10
Cable rows (overhand grip) 1 8-10
REAR DELTS
Reverse Pec deck 1 8-10
Bent-over dumbbell raises 1 8-10
LOWER BACK Hyperextensions 1* 8 (bdywt)
Deadlifts 1 8
Workout Three
Body Part Exercise Sets Reps
CHEST Incline barbell press
1* 12
1* 10
1* 8
1 8
Hammer Strength seated 1* 10
Decline Bench presses 1* 10 220
1 6-8 350
Incline dumbbell flyes 1* 10
1 8 2 sets
Cable crossovers 1 10-12
BICEPS Incline dumbbell curls 1* 10
1 6-8 2 sets
EZ barbell curls 1* 10
1 6-8
Hammer strength curls 1 6-8
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15
Workout Four
Body Part Exercise Sets Reps Poundage
QUADS
Leg extensions 1* 15
1* 12
1 10-12
Leg press
1* 12
1* 12
1 10-12
Hack squats
1* 12
1 8-10
HAMSTRINGS
SLDL 1* 8-10
1 8-10
Lying leg curls 1* 8-10
1 8-10
Single leg curls 1 8-10
CALVES Standing calf raise 1* 10-12
1 10-12 1,300
Seated calf raise 1 10-12
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