STEVEDOC'S DORM ROOM
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dorm room homeABOUT STEVEDOC
- Age: 19
- Gender: Male
- Location: PA
- Gym: LA Fitness/ WCU
- Height: 6'0"
- Weight: 172
- Posts: 204 (view posts)
- Merits: no merits
- Title: Freshman
FAVORITE ...
- Supplements:
pro-complex gainer
SizeON
- Exercises:
Bar Dips
Front Squats
T-Bar Rows
- Music:
Disturbed
Shinedown
linkin park
O.A.R.
- Movies:
The Departed
Boondock Saints
American History X
Pumping Iron
Transformers
Good Will Hunting
- Athletes:
Alexander Ovechkin
Arnold
Frank McGrath
Rich Gaspari
Peter Putnam
Lee Priest
Matt Hughes
STEVEDOC'S BODY STATS
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STEVEDOC'S BLOG ENTRY
NEW SPLIT
Here ya go Nick:
Weeks 1,3,5 are more low rep, strenght building weeks, while even weeks 2,4,6 are more for building muscle. In weeks 1,3,5 every exercise will be 3 sets of 6 reps, followed with one set of 25 reps (mainly for a good pump). IN the even weeks, you kick the volume up a notch,, completing sets of 12 reps for every exercise, and adding one aditional movement.
WEEKS 1,3,5
Day One-Arms
BB Curl
Incline DB Curls
Preacher
Close Grip
Skull Crushers
Cable Pressdowns
Day 2-Legs
I don't really follow a strict leg day. I like to encorperate sets of both heavy squats, and high-rep, ass in the grass squats. Also like to do front squats on the Smith. I'll finish with Bulgarian Split Squats and usually Romanian Deads. I also usually do 2 exercises for calves.
Day 3- Off
Day 4-Chest
Incline Bench
Flat DB
Incline Flys
Bar Dips
Day 4-Back
Deads
Bent-Over Row
T-Bar rows
Lat Pulls
Day 5-Shoulders
DB or BB press
Upright Row
Seated Lateral Raises
Bent over Lateral Raises
Shrugs
Make sure you go heavy in these odd weeks. Try to keep perfect form however. ON your pump sets though, don't worry too much about your form, but simply squeezing the target muscle and getting the blood pumping.
WEEKS 2,4,6
Day 1-Arms
Seated DB Curls
Incline DB Curls
1 Arm or Cable Preachers
Hammer Curls
Skull crushers
Bench Dip
DB/Cable Overhead Extensions
Cable Kickbacks
Day 2- Legs
Same thing, only I like to kick up the rep range/Volume. Maybe switch out front squats for the hip sled.
Day 3-OFF
Day 4-Back
Pulls/Chins
DB Row
Wide grip seated row
Behind Neck lat pulls
Day 5-Shoulders
Leaning/Cable Lateral Raises
Arnold Press
DB Upright Rows
Reverse pec-deck
In weeks 2,4,6 the object is to kick up the volume. It's alot and you might not be used to doing that many sets. I like it becasue it throws your body off from the week prior. All exercises are performed at 4 sets of 12 reps. Make sure you're not hitting 12 easy reps. If you only get 8-10, thats fine. Just drop the weight by around 20% and finish your set. Hope this helps bro, if ya got any questions just pm me again.
Weeks 1,3,5 are more low rep, strenght building weeks, while even weeks 2,4,6 are more for building muscle. In weeks 1,3,5 every exercise will be 3 sets of 6 reps, followed with one set of 25 reps (mainly for a good pump). IN the even weeks, you kick the volume up a notch,, completing sets of 12 reps for every exercise, and adding one aditional movement.
WEEKS 1,3,5
Day One-Arms
BB Curl
Incline DB Curls
Preacher
Close Grip
Skull Crushers
Cable Pressdowns
Day 2-Legs
I don't really follow a strict leg day. I like to encorperate sets of both heavy squats, and high-rep, ass in the grass squats. Also like to do front squats on the Smith. I'll finish with Bulgarian Split Squats and usually Romanian Deads. I also usually do 2 exercises for calves.
Day 3- Off
Day 4-Chest
Incline Bench
Flat DB
Incline Flys
Bar Dips
Day 4-Back
Deads
Bent-Over Row
T-Bar rows
Lat Pulls
Day 5-Shoulders
DB or BB press
Upright Row
Seated Lateral Raises
Bent over Lateral Raises
Shrugs
Make sure you go heavy in these odd weeks. Try to keep perfect form however. ON your pump sets though, don't worry too much about your form, but simply squeezing the target muscle and getting the blood pumping.
WEEKS 2,4,6
Day 1-Arms
Seated DB Curls
Incline DB Curls
1 Arm or Cable Preachers
Hammer Curls
Skull crushers
Bench Dip
DB/Cable Overhead Extensions
Cable Kickbacks
Day 2- Legs
Same thing, only I like to kick up the rep range/Volume. Maybe switch out front squats for the hip sled.
Day 3-OFF
Day 4-Back
Pulls/Chins
DB Row
Wide grip seated row
Behind Neck lat pulls
Day 5-Shoulders
Leaning/Cable Lateral Raises
Arnold Press
DB Upright Rows
Reverse pec-deck
In weeks 2,4,6 the object is to kick up the volume. It's alot and you might not be used to doing that many sets. I like it becasue it throws your body off from the week prior. All exercises are performed at 4 sets of 12 reps. Make sure you're not hitting 12 easy reps. If you only get 8-10, thats fine. Just drop the weight by around 20% and finish your set. Hope this helps bro, if ya got any questions just pm me again.
