Are you tired of splitting up your routine into a series of high-volume training days? Do you feel that waiting a full 6 days between each body part workout is derailing your training efforts? Do you no longer see the point in pumping with machines and cables when what you feel your body really craves is a nice workout consisting of compound movements? Try this routine 2-3 times a week, and you’ll quickly discover what you’ve been missing out on. This type of training is heavy, down n’ dirty – but it will lead to results!
Rack Deadlifts
- 1 set x 12 repetitions
- 1 set x 8 repetitions
- 2 sets x 4-6 repetitions
Check the safety cage pin settings to ensure the barbell can rest at a location halfway between your knees and the floor. This allows you to go heavy by still experience a decent range of motion.
Incline Dumbbell Presses
- 1 set x 12 repetitions
- 1 set x 8 repetitions
- 2 sets x 4-6 repetitions
Use a spotter for the last two sets. These should be slow, smooth, controlled repetitions – but very heavy ones as well.
Chins
- 1 set x 12 repetitions
- 1 set x 8 repetitions
- 2 sets x 4-6 repetitions
If you are able to complete more than 4-6 repetitions on the last two sets, hang a 25 or 45 pound plate from your weight belt using a chain.
Squats
- 1 set x 12 repetitions
- 1 set x 8 repetitions
- 2 sets x 4-6 repetitions
Use a partner on these last two sets, as you’ll be using 80 or 90% of your 1RM, and injury could occur.
Military Presses
- 1 set x 12 repetitions
- 1 set x 8 repetitions
- 2 sets x 4-6 repetitions
If you don’t have a seated bench, simply stand up and raise the barbell overhead using standing barbell presses.
Skullcrushers
- 1 set x 12 repetitions
- 1 set x 8 repetitions
- 2 sets x 4-6 repetitions
Wear gloves and take very close notice of any slippage. With heavy weight on those last three sets, you could seriously injure yourself with this movement.
Biceps Curls
- 1 set x 12 repetitions
- 1 set x 8 repetitions
- 2 sets x 4-6 repetitions
Keep your form very solid and consistent on this movement!
For finishers, if you still have something in your, spend some time mixing in calf, forearm, and neck training. Remember, this isn’t a standard bodybuilding physique designed to add symmetry and lines. Rather, this full-body routine is designed to add meat to your bones. This is best accomplished through the use of heavy, compound movements.
In addition to your heavy training, you should be sure you’re eating more than enough calories (along with 400+ grams of protein daily) to keep the torn muscles healing. Also, adding a 45-minute nap to your daily routine, in addition to your required 7-8 hours nightly, will go a long way toward creating growth. Above all, train hard and heavy using the movements listed, and you’ll see some new mass in no time!
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