Workout Ive Used with Success.

Discussion in 'Articles' started by F.I.S.T., May 23, 2015.

  1. F.I.S.T.

    F.I.S.T. EG Freak Iron Killer Getting Jacked Board Donator

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    Workout Ive Used with Success.


    Here's a 5 wk workout routine ive used through the yrs with great success.Its a 5 day a week mass building routine with 2 rest days at the end that has worked for many people ive had try it so if you guys are looking for a new routine that you may not have used before,give this one a try.


    Monday Workout:


    Flat Bench Press--------------------------2 Rest Pause Sets of 3,3,3,3,3. (Use a weight that you can perform 5 strict reps for and do only 3 reps,rest 20 seconds and continue like this until you've done it 5 times.Rest 3 minutes than run through it again.

    Smith Machine Incline Bench
    -----------2 Rest Pause Sets of 4,4,4,4,4. (Use a weight that you can perform 7 strict reps but do only 4 and continue as above.

    Decline Bench Press
    --------------------2 Rest Pause Sets of 5,5,5,5,5. (Use a wt that you can perform 9 strict reps but do only 5 and continue as above.

    Pec/Dec Flyes
    ---------------------------2 Rest Pause Sets of 15,15,15.(Same as above with 9 rep wt max)

    Cable Crunches
    ------------------------4 Rest Pause Sets of 15,15,15,15.

    Floor Crunches
    ------------------------3 Rest Pause Sets of 20,20,20.




    Tuesday Workout:


    Bent Over Barbell Row------------------------2 Rest Pause Sets of 3,3,3,3,3. (Same protocol as above)

    Wide Grip Ft Pull Downs
    ----------------------2 Rest Pause Sets of 4,4,4,4,4.

    Seated Cable Row-----------------------------2 Rest Pause Sets of 5,5,5,5,5.

    Straight Arm Pull Downs
    ---------------------3 Rest Pause Sets of 12,12,12.

    Donkey Calf Raises---------------------------4 Rest Pause Sets of 15,15,15,15.

    Seated Calf Raises----------------------------3 Sets of 15,15,15.
     
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  3. bossman

    bossman EG Freak Iron Killer Getting Jacked Board Donator

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    i need a 2-day workout.
     
  4. F.I.S.T.

    F.I.S.T. EG Freak Iron Killer Getting Jacked Board Donator

    EG Money:
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    [size=14pt]Wednesday Workout:


    Seated OverHead Barbell Presses
    -------------------2 Rest Pause Sets of 3,3,3,3,3.(Same Protocols as above)

    Barbell Upright Rows
    --------------------------------2 Rest Pause Sets of 4,4,4,4,4.

    Machine Lateral Raises
    ------------------------------2 Rest Pause Sets of 5,5,5,5,5.

    Reverse Pec/Dec Flyes
    ------------------------------3 Rest Pause Sets of 12,12,12.

    Dumbbell Shrugs
    ------------------------------------2 Rest Pause Sets of 4,4,4,4,4

    Cable Crunches
    -------------------------------------4 Rest Pause Sets of 15,15,15,15.

    Floor Crunches
    ------------------------------------3 Rest Pause Sets of 20,20,20



    Thursday Workout:


    Smith Machine Squats
    ----------------------------2 Rest Pause Sets of 3,3,3,3,3.

    Leg Presses
    ----------------------------------------2 Rest Pause Sets of 4,4,4,4,4.

    Leg Extensions
    ------------------------------------2 Rest Pause Sets of 5,5,5,5,5.

    Smith Machine Romanian Deads
    ----------------2 Rest Pause Sets of 3,3,3,3,3.

    Lying Leg Curls
    -----------------------------------3 Rest Pause Sets of 5,5,5,5,5.


    Friday Workout:


    Standing Barbell Curls
    --------------------------2 Rest Pause Sets of 3,3,3,3,3.

    Incline Dumbbell Curls
    -------------------------2 Rest Pause Sets of 4,4,4,4,4.

    Machine Preacher Curls
    ------------------------2 Rest Pause Sets of 5,5,5,5,5.

    Close Grip Bench Presses
    ----------------------2 Rest Pause Sets of 3,3,3,3,3,.

    Triceps Dip Machine
    ----------------------------2 Rest Pause Sets of 4,4,4,4,4.

    Tri Press Downs
    --------------------------------2 Rest Pause Sets of 5,5,5,5,5.

    Donkey Calf Raises
    ----------------------------4 Rest Pause Sets of 15,15,15,15.

    Seated Calf Raises
    -----------------------------3 Rest Pause Sets of 15,15,15[/size]


    Rest Saturday & Sunday and repeat this workout for 5 wks.Increase weight as you can but stay to the protocol as described.3 minutes rest between rest pause sets for larger muscle groups and 2 minutes for smaller ones.
     
  5. JuicedVenom

    JuicedVenom NO EXCUSES. DO Your personal best every day!!!!! Iron Killer Getting Jacked

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    Sounds like a good way to get some size on.
     
  6. F.I.S.T.

    F.I.S.T. EG Freak Iron Killer Getting Jacked Board Donator

    EG Money:
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    I t really is a great workout.If you're looking for a new routine or maybe just one that is slightly different than the one you're using,give this one a try.
     

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