ICanBench50
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- Feb 23, 2017
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Been lifting for over 2 years, been doing calisthenics for over 6 years. Checked out this routine and looked really good so I modified it a bit to my liking. My goal is to gain the most muscle mass as possible. This is the routine:
Day 1 Upper Body power:
Bent over row 3 sets 3-5 reps
Weighted pulls ups 2 sets 6-10 reps
Wide grip lat pull down 2 sets 6-10 reps
Bench press 3 sets 2-5 reps
Weighted dips
Seated db shoulder press 2 sets 6-10 reps
Cambered bar curls 3 sets 6-10 reps
Skull crushers 3 sets 6-10 reps
Day 2 Lower power:
Squats 3 sets 3-5 reps
Hack squats 2 sets 6-10 reps
Leg extensions 2 sets 6-10 reps
Stiff legged deadlifts 3 sets 5-8 reps
Leg curls 2 sets 6-10 reps
Standing calf raise 2 sets 6-10 reps
Seated calf raise 2 sets 6-10 reps
Day 3 rest
Day 4 back and shoulders hypertrophy
Bent over rows 3 sets 8-12 reps
Lat pulldowns 3 sets 8-12 reps
Seated cable row 3 sets 8-12 reps
Shrugs 2 sets 8-15 reps
Close grip pulldowns 2 sets 15-20
Seated dumbbell press 3 sets 8-12 reps
Upright rows 2 sets 12-15 reps
Side lateral raises 3 sets 12-20 reps
Reverse dumbbell flys 3 sets 8-12 reps
Day 5 lower body hypertrophy day
Squats 3 sets 8-12 reps
Hack squats 3 sets 8-12 reps
Leg press 2 sets 12-15 reps
Leg extensions 3 sets 15-20 reps
Lying leg curls 2 sets 12-15 reps
Seated leg curls 2 sets 15-20 reps
Donkey calf raises 4 sets 10-15 reps
Seated calf raises 3 sets 15-20 reps
Day 6 chest and arms hypertrophy day
Chest press 3 sets 8-12 reps
Incline dumbbell press 3 sets 8-12 reps
Hammer strength chest press 3 sets 12-15 reps
Incline dumbbell flyes 2 sets 15-20 reps
Cambered bar preacher curls 3 sets 8-12 reps
Dumbbell concentration curls 2 sets 12-15 reps
Spider curls 2 sets 15-20 reps
Seated tricep extension 3 sets 8-12 reps
Cable pressdown 2 sets 12-15 reps
Day 7
Rest
Also could I fit deadlifts in here somewhere??
Thanks for any advice or info on this routine!
Day 1 Upper Body power:
Bent over row 3 sets 3-5 reps
Weighted pulls ups 2 sets 6-10 reps
Wide grip lat pull down 2 sets 6-10 reps
Bench press 3 sets 2-5 reps
Weighted dips
Seated db shoulder press 2 sets 6-10 reps
Cambered bar curls 3 sets 6-10 reps
Skull crushers 3 sets 6-10 reps
Day 2 Lower power:
Squats 3 sets 3-5 reps
Hack squats 2 sets 6-10 reps
Leg extensions 2 sets 6-10 reps
Stiff legged deadlifts 3 sets 5-8 reps
Leg curls 2 sets 6-10 reps
Standing calf raise 2 sets 6-10 reps
Seated calf raise 2 sets 6-10 reps
Day 3 rest
Day 4 back and shoulders hypertrophy
Bent over rows 3 sets 8-12 reps
Lat pulldowns 3 sets 8-12 reps
Seated cable row 3 sets 8-12 reps
Shrugs 2 sets 8-15 reps
Close grip pulldowns 2 sets 15-20
Seated dumbbell press 3 sets 8-12 reps
Upright rows 2 sets 12-15 reps
Side lateral raises 3 sets 12-20 reps
Reverse dumbbell flys 3 sets 8-12 reps
Day 5 lower body hypertrophy day
Squats 3 sets 8-12 reps
Hack squats 3 sets 8-12 reps
Leg press 2 sets 12-15 reps
Leg extensions 3 sets 15-20 reps
Lying leg curls 2 sets 12-15 reps
Seated leg curls 2 sets 15-20 reps
Donkey calf raises 4 sets 10-15 reps
Seated calf raises 3 sets 15-20 reps
Day 6 chest and arms hypertrophy day
Chest press 3 sets 8-12 reps
Incline dumbbell press 3 sets 8-12 reps
Hammer strength chest press 3 sets 12-15 reps
Incline dumbbell flyes 2 sets 15-20 reps
Cambered bar preacher curls 3 sets 8-12 reps
Dumbbell concentration curls 2 sets 12-15 reps
Spider curls 2 sets 15-20 reps
Seated tricep extension 3 sets 8-12 reps
Cable pressdown 2 sets 12-15 reps
Day 7
Rest
Also could I fit deadlifts in here somewhere??
Thanks for any advice or info on this routine!