[fahad]

hey guys this is a typical workout that am doing these days.....and this way of trainin gave me alot of good gains but ill also change some stuff from time 2 time.....and now my strength is not as strong as when i was bulking cuz now i been cutting for like 6 months.......also i stoped training my quads 2 faluire cuz i dont want them 2 grow 2 much so now am just training them 4 maintainence...enjoy... :xmasbiggr ........
Days:
1) Chest, Delts, Triceps (6-8 reps)

2) Hams, Quads, Calves, Abs (6-8 reps)

3) Back, Traps, Biceps, forearms (6-8 reps)

4) off then repeat the cycle again but with (10-12 reps) and diffrent exersice...

NOW LETS GET DOWN 2 BIZZZZZZ :

Day 1) Chest:
- Incline BB press......after warm up ill do 2 plates per side for 6 reps for 2 sets....then ill do 1 plate and 35 per side for 2 more sets for 8 reps.
- Incline DB press........ill do 2 set for six with the 90's.......then 2 more sets for 8 reps with the 85 pair of DB.
- Flat DB press.......ill do 2 set for six with the 85's........then 2 more sets for 8 reps with the 80 pair of DB.
- Decline BB press........1 plates and 25 and 5 per side for 2 sets of six reps......then ill do 2 more sets for 8 reps with 1 plate and 25 per side.

Delts:
- Behind the neck BB press........after warm up ill do 1 plate and 2 10's per side for 2 sets for six reps......then ill do 2 more sets for 8 reps with 1 plate and 10 per side.
- Seated DB side laterals.......ill do 2 sets for 6 reps with the 60's......then 2 more sets for 8 reps with the 55 pair of DB.
- One arm DB incline side laterals.......ill do 2 sets for six with the 25 pound DB.....then 2 more sets for 8 reps with the 20 pound DB.
- Reverse peck deck flys..........ill do 2 sets for six with 116 kilogram......then 2 more sets for 8 reps with 109 kilogram.

Triceps:
- Lying EZ-bar extentions..........after warm up ill do 1 plate and 10 per side for 2 sets for six reps.........then ill do 2 more sets for 8 reps with 1 plate and 5 per side.
- Incline EZ-bar extentions...........ill do 1 plate and 5 per side for 2 sets for six reps.........then ill do 2 more sets for 8 reps with 1 plate and per side.
- Lying reversly on the seated cable rows and do cable pushdowns.........ill do 2 sets for six with 48 kilogram.....then 2 more sets for 8 reps with 41 and 2.3 kilogram........

so this is a typical day 1 for me...i mean i no that am not as strong as on my chest but wait until i post the rest later and u will c :xmasbiggr ........

[pickle]

You know what your doing big fella. Thats a sweet splitt too.

[fahad]

Originally Posted by pickle

You know what your doing big fella. Thats a sweet splitt too.

thx bud........

[MaKaVeLi]

good 2 c u have a log in here, you're doin some hardcore training man!!

[Diesel]

good luck!

just curious...how long does it take you to do a routine like that?

[fahad]

Originally Posted by Diesel

good luck!

just curious...how long does it take you to do a routine like that?

about 2 hours lol i no that its kinda long and that ur testosterone goes down after 1 hour and 15 min.....but wut can u say man fahad is fahad :xmasbiggr ..........

[shorty]

looks good nice work cuzin

[fahad]

Day 2) Hams:
- Lying leg curls........after warm up ill do the full stack which is 89 kilograms and i add extra 30 pounds for 2 sets for six reps......then ill do 2 more sets for 8 reps with 89 kilograms and i add extra 20 pounds.
- BB stiff leg deadlifts with toes on a 25's plates..........ill do ill do 2 sets for 6 reps with 3 plates and 25 and 5 per side........then ill do 2 more sets for 8 reps with 3 plates and 25 per side.
- Lying leg curls.........again ill do the full stack which is 89 kilograms and i add extra 30 pounds for 2 sets for six reps......then ill do 2 more sets for 8 reps with 89 kilograms and i add extra 20 pounds.

Quads:
- BB Squats........after warm up ill do 2 sets for 6 reps with 3 plates and 25 and 5 per side........then ill do 2 more sets for 8 reps with 3 plates and 25 per side.
- Hack squats.........ill do 5 plates and 25 pound per side for 2 sets of 6 reps......then ill do 2 more sets for 8 reps with 5 plates per side.
- Leg extentions..........ill do 2 sets for 6 reps with 123 and 5 kilograms..........then ill do 2 more sets for 8 reps with 123 kilograms

__then ill do 4 sets for 20 reps with 145 pounds on the adduction machine for the inner thighs.......

Calves:
- Standing calf raises........after warm up ill do 2 sets for 6 reps with 600 and 10 pounds.....then ill do 2 more sets for 8 reps with 600 pounds.
- Seated calf raises........ill do 2 sets for 6 reps with 2 plates and 25 and 5 per side.......then ill do 2 more sets for 8 reps with 2 plates and 25 per side.

Abs:
- Vertical bench leg raises.......ill do 4 sets for 20 reps.
- Decline roman chair sit ups.......ill do 4 sets for 20 reps.
- Side crunches......ill do 2 sets for 20 reps.

ill post the rest laterrrrr........

[Q80_MuscleHed]

i just saw this thread .. nice workouts bro .. 2 hours spent at te gym is too long man .. i spent one hour and get out .. btw keep doing the great job .. and remember i will wait for u my man :) .. you're make me thinking about create a log for me :) after seeing your journal :)

[Rocky]

That's the way - keep them logs coming!

[Ironslave]

Originally Posted by fahad

also i stoped training my quads 2 faluire cuz i dont want them 2 grow 2 much so now am just training them 4 maintainence...enjoy... :xmasbiggr ........

grrr what did i tell you about this :pissed:

lol, good luck fahad.

[fahad]

Day 3) Back:
- BB rows...........after warm up ill do 3 plates and 25 per side for 6 reps for 2 sets....then ill do 3 plates and 2 10's per side for 2 more sets for 8 reps.
- T-bar rows....................ill do ill do 2 sets for 6 reps with 6 plates and 5 per side........then ill do 2 more sets for 8 reps with 6 plates per side.
- One arm DB rows.........ill do ill do 2 sets for 6 reps with 130 pound of DB.........then ill do 2 more sets for 8 reps with 125 pound of DB.
- BB deadlifts...........after warm up ill do 4 plates and 5 per side for 6 reps for 2 sets....then ill do 3 plates and 25 per side for 2 more sets for 8 reps.

Traps:
- Front BB shrugs........after warm up ill do 4 plates and 40 pounds per side for 6 reps for 2 sets....then ill do 4 plates and 35 pounds per side for 2 more sets for 8 reps.
- Behind the back BB shrugs........ill do 4 plates and 40 pounds per side for 6 reps for 2 sets....then ill do 4 plates and 35 pounds per side for 2 more sets for 8 reps.

Biceps:
- Spider BB curls........after warm up ill do 35 and 5 pounds per side for 6 reps for 2 sets....then ill do 35 pounds per side for 2 more sets for 8 reps.
- Braced incline DB curls http://www.fitstep.com/Misc/Newslett...e24-biceps.htm .............ill do 2 set for six with the 50's.......then 2 more sets for 8 reps with the 45 pair of DB.
- spider EZ-bar close grip curls..........ill do 35 and 5 pounds per side for 6 reps for 2 sets....then ill do 35 pounds per side for 2 more sets for 8 reps.

Forearms:
- Braced incline DB hammer curls........ill do 2 set for six with the 50's.......then 2 more sets for 8 reps with the 45 pair of DB.
- BB wrist curls..........ill do 2 sets of six reps with 1 plate and 5 pounds per side........then 2 more sets for 8 reps with 1 plate per side.

so this is a typical 3 day routine heavy workout 4 me....ill usually take a day off after and then for the next 3 day ill do diffrent exersice and rep range and after ill take a day off and then do the heavy 3 days workout again which i posted above.....ill post the 3 light days after....ENJOY..........