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      07-17-2014, 02:02 PM   #16
Templar
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Drives: 2011 E92 M3
Join Date: Feb 2009
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Yea there is a subforum for this.

Anyway, as a continuation on my chest question in the other thread, my back days are rough! Pullups, body weight rows on the smith machine bar, one arm dumbell rows, etc... I don't do chin-ups (underhand), I just do sets of overhand pullups.

So my current regime looks somewhat like this below. I will omit some of the accessory work:

Day 1 (chest):
Bench press - 4 sets of 5 reps (60%, 65%, 75%, 75% of 1RM)
Dumbell shoulder press - 4 sets of 10 reps
Behind the neck press - 4 sets of 10 reps
--Additional shoulder and tricep work--

Day 2 (legs)
Squats - 4 sets of 5 reps, same percentages of 1RM
Front squats - 4 sets of 10 reps
--Superset--
Single leg press - 4 sets of 10 reps
Calf raises - 4 sets of 12 reps
--Ab work--

Day 3 (back)
Pull-ups (supposed to be weighted, but I am working on it) - 4 sets of 5 reps with percentages
Dumbell single arm row - 4 sets of 12 reps
Bodyweight row - 4 sets of 10 reps
--Additional biceps work--

Day 4 (chest again):
Incline dumbell press - 4 drop sets of 6, 6 reps
Incline dumbell drop bench press (lower the incline 3 times until flat) - 4 sets of 6,6,6 reps
Cable flyes - 4 sets of 10 reps
--Additional triceps work--

Day 5 (deadlift day!):
Deadlift - 4 sets of 5 reps (same percentages of 1RM)
Romanian Deadlift - 4 sets of 10 reps
Zercher squat - 4 sets of 12 reps
--Ab work--

So basically, the first week you do the above percentages, then each subsequent week you increase the percentage slightly (i.e. week two is 65, 75, 85, 85) but decrease the reps by 1 (so 4 sets of 4 reps). Week three increase percentage again, and drop to 3 reps. On week four, lower the weight to 40%, 50%, 60 and 60, but increase reps to 10 for each set.
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'15 Ford F-250 - Lariat, 6.7 Powerstroke Turbo-diesel
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