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Olympia Routine
My Training Split This year I trained each bodypart only once a week on a four-day split. Each wokrout lasts 40-60 minutes maximum. Of actual weight training, I was doing perhaps 3 hours a week compared to some guys who would do that in a day! Schedule: Day 1: Shoulders, Triceps,Abs Day 2: Back, Rear Delts Day 3: Off Day 4: Chest, Biceps Day 5: Off Day 6: Legs Day 7: Off Day 8: Off (optional depending on recovery ability) The Routine Day One: Shoulders& Triceps EXERCISES Dumbbell Press or Smith Machine Press Behind Neck Seated or Standing Lateral Raise Cable Lateral Raise (one Arm) Nautilus Tricep Extensions Cable Pressdowns SETS REPS WEIGHT (lbs) 160's 320 75 200 200
2 warmups, 1 to failure 6-8 2 warmups, 1 to failure 6-8 1 triple drop 1 to failure 1 to failure 6-8 6-8
5,5,5 75,50,40's
12-15 bodyweight
EXERCISES Nautilus Plateloader Pullover or Reverse Grip Pulldown Chins (regular grip) The Yates Row Hammer Row or Base Pulley Row Barbell Shrugs Hyperextensions Deadlifts Day Four: Chest, Biceps EXERCISES Smith Machine Decline Bench Press Incline Press Dumbbell Flyes Barbell Curl Hammer Curl Day Six: Legs EXERCISES Leg Extensions Leg Press Hack Squat Leg Curls Seated Leg Curls Standing Leg Curls Stiff Leg Deadlifts Standing Calf Raises Seated Calf Raises SETS
SETS
REPS WEIGHT(lbs) 560 450 450 495 350 100's 600 405
2 warmups, 1 to failure 5-8 2 warmups,1 to failure 5-8 1 1 1 1 1 1 1 warmup, 1 to failure 5-8 5-8 5-8 5-8 5-8 5-8
10-12 bodyweight
10-12 30
SETS 1 to failure
REPS WEIGHT(lbs) 495 435 75-80 150 65-70 6-8 6-8 6-8 6-8
REPS WEIGHT(lbs)
2 warmups, 1 to failure 8-10 300 2 warmups,1 to failure 8-10 1500 8-10 600 8-10 400 8-10 stack 8-10 stack 8-10 130 8-10 350 12-15 1500 12-15 270 1 to failure 1 1 1 1 1 1
2 warmups,1 to failure 8-10 150's 1 warmup,1 to failure 8-10 65's 1 to failure 8-10 70 1 warmup,1 to failure 10-12 185's 1 warmup, 1 to failure 8-10 180 1 to failure 1 2 2 8-10 stack 20 20 20 bodyweight bodyweight bodyweight
EXERCISES or Nautilus Pullovers Barbell Rows One Arm Hammer Rows Cable Rows (overhand grip) Rear Delt Machine Bent-over Dummbell Raises Hyperextensions Deadlifts
SETS
REPS POUNDAGE
Hammer Pulldowns(reverse grip) 2 warmups,1 to failure 8-10 285 2 warmups,1 to failure 8-10 440 1 warmup, 1 to failure 8-10 375 1 to failure 1 to failure 1 to failure 1 to failure 1 to failure 8-10 245 8-10 stack 8-10 110 8-10 95's 10-12 40 405
1 warmup,1 to failure 8
WORKOUT THREE: CHEST, BICEPS AND ABS EXERCISES Incline Bench Press Incline D-b Flyes Cable Crossovers Incline D-b Curls EZ Curl Barbell Curls Nautilus Curls Abs same as workout one WORKOUT FOUR: LEGS EXERCISES Leg Extensions Leg Press Hack Squats Lying Leg Curls Stiff Leg Deadlifts Single Leg Curls SETS REPS POUNDAGE SETS REPS POOUNDAGE 425 350 110's 70's 140 120
10-12 2 x 90
2 warmups, 1 to failure 10-12 270 2 warmups, 1 to failure 10-12 1265 1 warmup, 1 to failure 8-10 660 1 warmup,1 to failure 1 to failure 1 to failure 8-10 180 10 350 8-10 50 10-12 1300 10-12 250