DEEZL - Work out Split

[-0000-]

DEEZL - Work out Split

Shaq, hello, how are you ?

Heres your training split, the days should be followed as noted..

Day 1 - Legs
Day 2 - Chest
Day 3 - off
Day 4 - Back
Day 5 - shoulders & Arms
Day 6-7 off

Respectfully Wylie

 

[-0000-]

Legs

Leg Routine

Alt Leg Extensions
3 x 10-15 reps
Tri Set

Lunges
3 x 10-15 reps

Bb Squats
3 x 5-10 reps
Super set

45 Degree Leg Press
3 x 6-15 reps

Seated leg curls
3 x 6-15 reps

Db Stiff Legged Deads
3 x 10-15 reps

Seated Calves
3 x 3 way x 10-15 reps

 

[-0000-]

Chest

Chest Routine

Incline BB Bench
( warm up 2 x 15 reps )
3 x 5-10 reps

Inc Db flys
3 x 6-15 reps

Flat BB Bench
3 x 5-10 reps

Pec- deck or cable crosses
3 x 6-15 reps
super set

Decline bench
3 x 10-15 reps
( 1 sec pause at bottom )

Hanging knee lifts
3 x 15 reps
super-set

decline sit ups
3 x 20 reps

 

[-0000-]

Back

Back Routine

Deadlifts
( bar set at shin level )
( warm-up 2 x 15 reps )
3 x 6-10 reps

Chins
3 x failure

T-bar Rows
3 x 8-12 reps

Seated cable row
3 x 8-12 reps

Narrow grip pulldown
3 x 8-12 reps

BB Shrugs
( 2 sec pause at top )
3 x 10-15 reps

Crunches
3 x 30 reps

Standing calves
3x3 way x 15 reps

 

[-0000-]

Shoulders & Arms

Shoulders and Arms

Db Shoulder press
3 x 6-10 reps

3 way movement
( standing position )
DB Front raises
3 x 6-8 reps
Tri-Set
DB side raises
3 x 6-8 reps

Tri-Set
BB UpRight Rows
3 x 6-8 reps

Skull Crushers
3 x 6-10 reps
Super set
Seated alt Db curls
3 x 6-10 reps

Rope Extension
3 x 6-10 reps

Standing Db Hammer Curls
3 x 6-19 reps

Reverse grip extentions
3 x 6-10 reps

Incline Db Curls
3 x 6-10 reps

 

[shaqdeezl]

That's some sweet shit, bro. Solid. Many thanks.

 

[-0000-]

That's some sweet shit, bro. Solid. Many thanks.

Your welcome DEEZL and be sure to hit me up if you have any questions.

 

[swede74]

Thanks for posting this routine, wylie...I actually printed it out and gave it to one of the kids I work with...he needed a good routine to follow once he gets out of the program and starts hitting the real gym.

 

[-0000-]

Thanks for posting this routine, wylie...I actually printed it out and gave it to one of the kids I work with...he needed a good routine to follow once he gets out of the program and starts hitting the real gym.

Not a problem Swede I hope it helps...

 

[shaqdeezl]

Did the leg routine today. Threw up twice in the garbage can. I need more cardio. Damn. I feel great...

 

[M FREAKY]

Did the leg routine today. Threw up twice in the garbage can. I need more cardio. Damn. I feel great...

lol what did you expect easy work out J/K I ma glad it's working out for you,,,

 

[shaqdeezl]

lol what did you expect easy work out J/K I ma glad it's working out for you,,,

It's working. I just wish I had more time to commit to the gym. One more month man and this road shit takes a break for a while. It's killing me.

 

[M FREAKY]

It's working. I just wish I had more time to commit to the gym. One more month man and this road shit takes a break for a while. It's killing me.

Hang in there big guy you will get threw it

 

[-0000-]

Did the leg routine today. Threw up twice in the garbage can. I need more cardio. Damn. I feel great...

Once you adjust it gets a bit easier..lol..

I throw up as well on leg days...

Hang tight it will pay off!!

 

[shaqdeezl]

Ttt...................

 

[shaqdeezl]

Wylie -

Would you please clarify 'tri set'?

Thanks,

DEEZL

 

[fighteveryone]

i've never yakked during a workout, although i've come extremely close to it. maybe i'm not training hard enough.

yo wylie i'm all over this routine. i think i'll begin on chest day today.

 

[-0000-]

Wylie -

Would you please clarify 'tri set'?

Thanks,

DEEZL

Tri-Set
DB side raises
3 x 6-8 reps

Tri-Set
BB UpRight Rows
3 x 6-8 reps

Skull Crushers
3 x 6-10 reps....

Its doing one set each of the 3 exercises in a row..." Tri-Set " 3 set execise
DB side raises 6-8 reps
BB UpRight Rows 6-8 reps
Skull Crushers 6-10 reps...Do this for 3 total sets...