Workout Ive Used with Success.

[F.I.S.T.]

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.

 

[R2D2]

i need a 2-day workout.

 

[F.I.S.T.]

[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.

 

[JuicedVenom]

Sounds like a good way to get some size on.

 

[F.I.S.T.]

Sounds like a good way to get some size on.

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.