@Quetzalcoatl this is the routine i told you about
- Rotation 1
Legs (Hamstring Focused)
Lying Hamstring Curls (Set hips down & keep them driven into the pad whilst performing the movement)
Set 1 – 12-15
Set 2 – Max, Rest, Max
Hack squat
Set 1 - 5-7
Set 2 - 10-12
Set 3 – triple drop set, pick 3 different weights do 10 reps on each weight
High and wide foot placement leg press (Advanced trainiers – Please use resistance bands, please vary between red bands & blue bands to make the movement)
Set 1 – 12-15
Set 2 - 6x4
Set 3 – Max, Rest, Max, Rest, Max
DB or Barbell RDL (Advanced trainiers – Add a red band to load through hip extension at the top of the movement, please focus on the contraction of the hamstrings, please squeeze glutes at the the top of the movement, also focus on keeping the bar as close to the body as possible whilst performing this movement)
Set 1 – (Heavy) - 8-10 – Set 1
Set 2 – (Reduce weight focus on time under tension (2 seconds down, 1 up) - 10-12
Single leg lying hamstring Curl (Set hips down, keep glutes firmly on the pad & control the load throughout the whole movement)
Set 1 – 8-10
Set 2 – Max, Rest, Max, Rest, Max
Leg Ext – (Advanced trainer’s - please add red band for greater resistance, Also lock hips down into the pad & focus on the the concentric and eccentric control of the movement)
Set 1 – 30 Rep Set
Set 2 - 6x4
2 sets walking lunges with weights till failure
Hip Abductor
Set 1 - 12-15
Set 2 - 12-15
Push – Duration
Flat Bench Or DB Press or Flat lying down plate press (Alternate Weekly)
Set 1 - 5-7 (Heavy set)
Set 2 – 10-12+ (Back Off/deload set)
Set 3 (10 perfect negative reps, 2 seconds down)
Incline smith bench or Incline plate load press or DB Press
Set 1 - 6-8 (Heavy set)
Set 2 - 8-12 (Back off set)
Set 3 – Reduce load to weight 35% of max -
Incline pec dec or wrist cuffed incline pec ped or cable pec dec
Set 1 - 6x4 (Muscle round)
Set 2 - 12+ DS, Fail
Weighted press ups (Don’t be afraide to load up lets build them triceps and get ridiculously strong at pressing)
8-10 – ser 1
12-15 – set 2
Pec Dec flys - Banded
Set 1 - 6x4 (Muscle round)
Smith Or Barbell Shoulder Press
Set 1 - 6-10
Set 2 – 8, Ds, 8, DS, 8
DB Side delt raises
Set 1 – Max (Failure set/Max effort)
Set 2 – Max, rest, Max (Rest, pause set)
Cuffed Side Raises
Set 1 – Max, Rest, Max
Seated Side Raise SS Plate Front Raise
Failure – Set 1
Weighted Dips
Set 1 - 8-10
Set 2 - 8-10, DS, Fail
Close Grip Bench
Set 1 - 8-10
Set 2 - 12-15
Pull (Width)
Lat pull downs wide bar (traditional bar, mag bar if your gym has one)
Set 1 - 8-10 (Heavy set)
Set 2 - Max, rest, Max (Rest, pause set)
Set 3 – (all out) 30 reps (Pump set)
seated low wid row (either use the v bar or wide lat Pull down bar)
Set 1 - 6x4 (Muscle Round)
Set 2 - 6x4 (Muscle Round)
lat pull downs wide bar
set 1 - 20 reps (Pump set)
set 2 - 8-10 (Heavy set)
T-bar row (Wide grip it possible, if not with a v-bar)
Set 1 - 6-8 (Heavy Set)
Set 2 - 6-8, drop Set, 6-8 (Drop set)
DB rows
set 1 - 6-8 (Heavy set)
Set 2 - 8-10 (Back off/deload set)
Smith barbell row
Set 1 - 8-10
Set 2 - 10x (pause reps at the point of contraction)
Set 3 – Max, drop Set into as many reps as possibe
Seated incline hammer curls
Set 1 - 6x4 (Muscle Round)
Set 2 - Failure set (Maximum effort set)
EZ curls ss bicep curl machine
Set 1 & 2 - 10-12 Reps on each station.
Calve Raises
Set 1 – 50 reps
Set 2 – 30 reps, rest, 20 reps
- Rotation 2
Legs (Quad focused)
Leg Ext (Advanced trainer’s - please add red band for greater resistance, Also lock hips down into the pad & focus on the the concentric and eccentric control of the movement)
Set 1 – 30 Reps
Set 2 – 12-15 (3 Partials)
Set 3 - 12-15 (3 Partials)
A squat variation (i.e Barbell squat, Smith Squat or, V – squat, ect)
Set 1 – 5-9 (Heavy set)
Set 2 – 10-12
Set 3 – 12+, Ds, 6-8
Leg Ext SS Lunges (Keep momentum when performing lunges, allow no stops or pauses, lets overload these quads)
Set 1 - 6x4 on leg ext, straight into only 8 each leg body weight lunges
Set 2 - Max, Rest, Max – Into 8 Bodyweight Lunges
Close leg press - (Select a load where you can perform the reps without any pauses in set 1, set 2, & set 3 & in further sets allow 1 pause with a 10 second rest to reset)
Set 1 - x20 (Heavy)
Set 2 - x30 (Back off for max, rest, max)
Pendulum squat (if the gym has no pendulum squat please perfrom a heavy DB squat)
Set 1 – 10-12, rest, squeeze out some reps when fatigued
Weighted Sissy Squat (3’s eccentrics, down into the squat position and 3’s concentric)
Set 1 – 10-12, rest for 10 seconds then go again till failure
Hip Adductor
Set 1 - 6x4
Set 2 – 15, DS, 15
Post workout - Quad stretch (sit on quads) x2 (for 30 seconds)
Push
Incline DB press
Set 1 - 6-8
Set 2 – 12+
Seated weight plate press (either flat or incline based)
Set 1 - 6-8
Set 2 – 12+
Seated cable pec fly
Set 1 – 10-12
Set 2 – Max, Rest, Max
Select stack chest press
Set 1 – 10-12
Ser 2 – 12-15
Plate loaded shoulder press or Smith or standing viking press
Set 1 - 6-9
Set 2 – 8, DS, 8, DS, 8
Standing side rasie
Set 1 – 30 reps
Seated side raise
Set 1 - 6x4 (Muscle Round, perform 6 reps, rest for 10 seconds then repeat 4 times
Standing or seated cuffed side raise
Set 1 – Max, rest, Max, rest, Max (aim 10-12 in round 1, rest, aim for 8-10, then rest, then aim till failure)
DB Dual front Raise SS Plate Raise
Set 1 – Fail
V-bar push down
Set 1 - 6x4
Set 2 – Max, rest, Max
Dual Rope ect
Set 1 – 6x4
Set 2 – 15 reps, 10 seconds rest, 15 reps, 10 seconds rest, fail
Back (Thickness)
Dy row or Low cow using V-Bar (Focus on driving the elobows into the hip region and really contracting the muscle)
Set 1 - 8-10 (Heavy set)
Set 2 - 8-10, Dropset, then 8-10 (reduce the load, then perform another 8-10 reps)
Barbell Bent Over Row (Overhand or underhand grip, please go with preferred grip)
Set 1 - 6-8
Set 2 – 12+
Lat Pull Downs
Set 1 - 8-10
Set 2 – 12+, DS, 10+, DS, 8+
V-Bar Cable Low Row
Set 1 - 6x4
Set 2 – Max, rest, max
Plate Load UG Pull Down
Max, Rest, Max – Set 1
Max, DS, Max – Set 2
Giant set – EZ barbell row/ Undergrip seated low row/Rear delt fly
Rear delt variation (either bent over with DB/Pec Dec/cables) - 10-12 reps x 2 rounds
Lying hamstring curl
6x4 – set 1
12 (negatives) – Set 2
EZ curls
Set 1 - 6x4
Set 2 - 10-12
Rope Curls
Set 1 - 6x4 (Muscle round)
Set 2 – failure
Standing calve raises
Set 1 – 20 reps, 10 rest, 15 reps, 10 rest, 10 reps
Set 2 – as many reps as possible