Inspiration

by: Ben Hartman - April 23rd, 2008

I'm been doing some more volume lately as a change of pace and so far I'm really liking it


Monday - Chest, Calves
Incline Press, Flat DB Press, Low Incline Smith Press, Flat DB Fly, Dips....2 sets each
Standing Calf, Leg Press Calf, Seated Calf, Donkey Calf....2 sets

Tuesday - Back
Deads or Barbell Row, Chins, Cable Row, V-bar Pulldown, Machine Row, Rope Pulls....2 sets

Thursday - Arms
1-arm Cable Curl, Incline DB Curl, Preacher Curl, Cable Curl....2 sets
Smith Close-grip, Overhead Ext., Overhead Rope Ext., Rope Pressdown....2 sets
Hammer Curl, Standing DB Wrist Curl....2 sets

Friday - Delts, Traps
Overhead DB Press, DB Lateral, 1-arm Cable Rear Delt....2 sets
Barbell Shrug, DB Shrug, Upright Row....2 sets

Saturday - Legs
Hacks, Front Squat, Leg Ext., Uni. Leg Ext., Smith Squats....2 sets
Stiffs, Uni. Seated Leg Curl, Adductor....2 sets





Diet:
1 high day
4 medium days
2 low days
*plus occasional small cheats throughout the week

protein coming from cottage cheese, chicken, Nitro Core 24, steak, salmon, BCAA
carbs from fruit, Nitro Core 24, sweet potato, Glycomaize
fat from Nitro Core 24, P.B., steak, salmon, fish oil caps

The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.