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rebound routine

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arnold84
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2009/07/15 12:13:27 (permalink)

rebound routine

About to start my rebound cycle next week for 8 weeks and fancied a change from what i have been doing lately while cutting 3x12 mainly. I really want to bring up my lagging muscles ie shoulders,chest and calfs.  Had a rotorcuff problem for awhile so was unable to do bar bench which is what i blame for lagging shoulders and chest. My rotorcuff has slowly been getting rehabilitated through rotorcuff excercises over 3/4 months and now ive been advised to ease back into bar bench with a very wide grip at the end of my chest session with high reps. My calfs are just simply my weakest point which really pisses me off lol, quads are fine though.
 
This routine may look alot at first glance, but i am going assisted with 500mg test and 400mg primo pw, and i wasnt doing alot less while ive been cutting for the last 12 weeks with low carbs. what do you guys think? Goal is strenght and mass.
 
MONDAY- CHEST&BI'S
 
DB PRESS 4X6
INCLINE DB PRESS 4X6
DB FLYS 3X8-10
WIDE GRIP BAR BENCH 3X15
EZ BAR CURLS 4X6
SEATED DB HAMMER CURLS 3X8-10
 
TUESDAY- LEGS
 
SQUATS 4X6
LEG PRESS 3X10-12 SUPERSETTED WITH LEG EXTENSIONS
CALF RAISES
35 REPS BODYWEIGHT WARM UP (30 SECOND REST)
WEIGHTED TRIPLE DROP SET 20-30 REPS (1 MIN REST)
HEAVY WEIGHTED SET 8 REPS (1 MIN REST)
HEAVY WEIGHTED SET 6 REPS (1 MIN REST)
100 REPS BODY WEIGHT
 
WEDNESDAY- REST
 
THURDAY- SHOULDERS&TRIS
 
DB PRESS 4X6
SIDE RAISES 4X6
ARNOLD PRESS 3X10-12
WEIGHTED DIPS 4X6
DB SKULL CRUSHERS 3X8-10
COUPLE ROTORCUFF EXCERCISES
 
FRIDAY- BACK&ABS
 
DEADLIFTS 4X6
WEIGHTED CHINS 4X6
BENT OVER BAR ROWS 4X6
CLOSE GRIP PULLDOWNS 3X10-12
COUPLE ABS EXCERCISES
 
 
 
#1

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    arnold84
    Pro-Member
    • Total Posts : 1810
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    Re:rebound routine 2009/07/16 15:12:05 (permalink)
    i take it my routine is spot on then as no one has commented?
    #2
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