might as well update my general routine atm. It suits my needs perfectly and kicks in like a bomb.
day
1: legs (reps range around 6-12)
warmup including dynamic stretching and endurance jumps or plyometrics
hang cleans or full cleans 3/5 or 12 reps/set
half squats or full squats, sometimes jumpsquats
leg press
leg curl machine
leg abductor/adductor machine
2: upper back and rear delts (reps range around 8-12)
sometimes romanian deadlifts
wide pullups, hammer pullups, narrow grip chin ups, side to side pullups (1 set of each atm)
rowing machine, 4 sets, last stripping down
1 armed dumbbell row
rear delt machine, 4 sets last i strip down and decrease range of motion up to total failure)
rear delt finisher (partial swings with decreasing weight till total failure)
(I feel that the rear delts respond very well to a high volume pump)
3: either stand alone biceps or
4: biceps, pecs and frontal delts
bench press pyramid, failure at every set beginning with weight that allows rep ranges around 20 up to 1rep max and back down to first weight
in a ss with wide grip barbell rep pyramid (weight stays the same), first set @ 6-7 reps, up till total failure (10-12 reps), then repeat with narrow grip
steap dumbell incline press 3 sets
cable xover flies in ss with front raise
push ups till failure, continue front raise with less weight/ higher reps
5: lateral deltas, upper trap sometimes with triceps
db side raise, dual arm and heave, three sets in ss with heavy shrugs
1 armed db side raise, 3 sets in ss with lighter high volume shrugs
side raise machine, high volume . if possible with heavier negative phase (partner presses down on negative phase), if im alone I strip down every set.
sometimes in ss with another shrug variation.
sometimes lower back
6: abs, often with triceps
six sets of windshield wiper variations, in ss with weighted (3 sets) and unweighted (3 sets) of dips
3 sets of some pole vaulter exercise i dont know the name of
3 sets of leg raise variation, not sure of name: you lie only on upper back and move legs and torso which form a straight line up and down.
sometimes 3 sets of a very mean sort of ab machine, strip down every set. mega pump, yay. in ss with a triceps machine
3 sets of oblique variations
3 sets of heavy ab cable pulldown in ss with 1 amred triceps cable pulldown
total destruction, great shit.
emphasis is on high density:
ss are 30 second rest inbetween first and second exercise, and 30s-1min rest between second and first exercise.
normal sets have rests is between 30s and 1min30sec.
also do some minor other exercises like outer rotators here and there, always into a good burn.
