Okay so I’m hardly a guy that looks to others for motivation. But a good old friend of mine has sparked me to amp my training to the next level. I think it’s important to reevaluate yourself and if you can’t get some harsh criticism from a friend. But honestly you should be your harshest critic I know I am. My training will consist of 6 days a week at least four days incorporating two a day training.
For those of you who don’t know there is no such this as Overtraining in my book you either aren’t getting enough sleep or enough to eat. Our bodies are designed to withstand some of the harshest environments and some of the most grueling workouts. The training that I went through while in the military wasn’t the most physical but it was truly mental. You have to put yourself in the mental capacity to handle any situation. So when engaging on a form of overtraining regimen or high intensity high volume workout it is all mental. My six day split for which I will post later will consist high volume reps with heavy weight along side low reps and heavy weight combinations. Well it’s time to hit the gym. Here is an example of my six week training regimen. Now this does not include my 2nd workout, Which will consist of volume training and getting a pump and just any problem area for me.
•arms&legs
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Drag curls 4 sets 15-20
One armed extension lying 4 sets 15-20
Skull crushers 4 sets 15-20
Squats 4 sets 20-30
Leg extension /curl burn outs 4 sets 40-50 reps
• shoulders
seated military press – 6-8 reps
seated lat raises – 8-12 reps
barbell upright row – 8 reps
rear delts dumbbell raise – 8 – 12 reps
superset
calf raises and abs 3 sets 15 – 20
• legs
squat machine – 12-15
alternate leg curl – 12 – 15
squats 12 – 15
leg curls 12 – 15
abs
• chest
incline Barbell press 6-8 reps
DB Bench 6 – 8 reps
Cybex / or machine incline press 10 – 12 reps
DB / or Machine 10 – 12 reps
Dips – to failure
• back
Bent over barbell rows 8 – 10 reps
Reverse grip pull downs 8-10 reps
Seated machine cable rows 8 – 10 reps
Hyper extensions 8 – 10 reps
• Arms
Triceps:
Rope push downs 8 – 10 reps
Lying overhead rope extensions 8 – 10 reps
Kick back cable or DB 8 – 10 reps
Biceps:
Barbell Curls 6 – 8 reps
Alternate DB Curls 6 – 8 reps
One Arm Preacher curls machine or DB 8 – 10 reps
Drew ATD 