My New Routine For Size & Power !!

[Tim Wescott]

Mon- Quads,Hamstrings,Calves/
QUADS:
Squats- 6x 5-15
Cybex Leg Press- 4x12
Lunges-4x8-15
Adductor Machine-1 set to failure
HAMSTRINGS:
Seated Leg Curls- 8x 8-30
CALVES:
Smith Calf- 6-8 x 8-30 (always different)
Seated Calf Machine-4-5x 10-25 or
Donkey Calf Raises with Dipping Belt-4-5x10-25


Tues.-Chest,Biceps,Forearm Flexors/
CHEST:
Bench Press-5x5 & 1 set to failure(around12-15 reps)
Dumbell Inclines-4x5-10 or Smith Mach.Inclines-4x5-12
Weighted Dips-4x5-10
BICEPS:
Barbell Curl-4x6-12
Preacher Curl or Alternate DB Curl-4x6-12
FOREARMS:
Wrist Curls- 5x10-30

Wed.-REST

Thurs.- Back ,Traps/
BACK:
Deadlifts- 6x 3-10
Dumbell Rows-4x 10
Underhand Grip Pulldowns or Barbell Pullovers- 4x 8-15
Cable Rows-3x 12-15 (very Strict)
TRAPS:
Barbell or Dumbell Shrugs-4 x 10-20

Fri.-Shoulder`s,Triceps,Forearm Extensors/
DELTS:
Seated Press,or Bradford Press or Seated Dumbell Press-6x5-12
Lateral Raises-4x8-15
Bent-Over Laterals with DB`s or Cables-5x 8-20
Cable Laterals Behind Back-1x15 (non-stop)
TRICEPS:
Pressdowns-3x15-20(As warmup due to slightly sore elbow)
Skullcrushers-5x5-15
Bent-Forward Cable Extensions-3x10-15
FOREARMS:
Reverse Curls with Cable or Reverse Wrist Curls-5x 8-20

Sat. & Sun.- REST

I`m hoping that with my increased food intake, and using more rest between sets, with heavier weights,I will add some much needed mass.I`m also taking 3 days off, which is a much needed change.I lost quite a bit of power over the summer, due to the long period of dieting, with a lot of cardio,and training almost everyday with limted calories.I use the pyramid system on all sets ,increasing weight as I decrease reps.Some of the smaller exercises I just make a few jumps as they are leverage exercises.(Laterals for example).I also do abs two to three times weekly, for 10-12 sets each time.All comments and critics are welcome !!

[Ken B.]

looks good TJ, I can see you plan on hammerin the legs! Im still not thinking the once a week would work (FOR ME) but Im very interested to see how you react to this routine. Please keep us posted?

[Tim Wescott]

Ken, My thinking about this routine, is that if I focus around bigger compound movements, for the most part ,and don`t fritter away a lot of energy doing frilly "shaping" type movements, I will make some inroads toward growth and regain the power I lost while dieting.Basically it`s back to heavy, basic training.I too used to train everything twice a week, and was very hesitant about changing things.I would go heavy for the first part of the week, then repeat the workout, going lighter the next part of the week.Here I just eliminate the "light" days, and trash the body once only, allowing for more days to recuperate.I feel this has helped me out in a number of ways .I get more rest,for growth purposes, and I`m stronger and by not living in the gym, as I have often done in the past.It also lessens the chances of getting bored or burnt - out.I hope to add some overall mass to my body by training like this, but especially in my back,legs, and trap areas, where I am sorely lacking in size.Hence the heavy deadlifts,squats, and shrugs.I add 5 pounds to my bench every week, for 5x5, without fail.If I get stuck at a certain weight and don`t succeed in getting all 5 sets for 5 reps, I will stay at that weight until I`m successful.I have done this for years and get very strong until I reach a plateau.I`ll keep you posted on strength gains, as well as bodyweight gains.There are a few other things I do also to create a more intense workout.I gotta go do legs!! Ouch!!

[GerryT]

Makes sense, Tim. Go for it and for sure let us know what is happening.