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Quads
Leg extension 4 x 12 Leg press 4 x 6 Front squat 4 x 6 Leg extension 4 x 8, 6, 6 and 5 |
Shoulders and Biceps
BB clean and press 4 x 6 Lat raise 3 x 8 Front raise 3 x 8 DB shoulder press 1 x 20 DB hammer curls 3 x 10, 8 and 6 Nautilus curls 3 x to failure |
Chest and Triceps
Press machine 4 x 6 Incline press 4 x 6 Pec-dec flyes 4 x 6 Dips 4 x to failure Nautilus extensions 3 x 6 |
Back and Traps
Bent rows 4 x 6 DB rows 4 x 8 V-bar pull downs 4 x 6 DB shrugs 4 x 8 |
Finally back in the gym after an injury.
Will take it easy for a few days. Chest and Triceps Dbell bench press 4 x 10 Machine press 4 x 10 Machine flyes 4 x 10 Dips 4 x 8 Nautilus tricep extensions 4 x 10 |
Quads and Hams
Leg press 6 x 10 Leg extension 4 x 12 Seated leg curl 4 x 10 |
Quads
Leg extensions 5 x 10 Leg press 4 x 10, 8, 6 and 6 Front squat 4 x 6 |
Chest
Machine press 4 x 10, 8, 6 and 4 Incline press 4 x 6 Flyes 4 x 8, 8, 6 and 6 Dbell press 3 x 6 On week 2 of cycle, Test Cyp, Tren Enanthate, Equipoise with Dbol at 100mg per day for 4 weeks |
100mg :eek:
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Quote:
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Back
Wide grip pulldowns 4 x 10 Close grip pulldowns 4 x 6 Dbell rows 4 x 6 T-bar rows 4 x 6 Nautilus back extensions 4 x 12 |
Shoulders/Traps
Shoulder press(machine) 4 x 10 Lat raises 4 x 10 Upright rows 4 x 10 Dbell shrugs 4 x 15, 12, 10 and 10 Bent over lat raises 4 x 10 |
Arms
Dbell hammer curls 4 x 12 Preacher curls 4 x 6 Nautilus curls 4 x 8, 6, 6 and 6 Cable pushdowns 4 x 12 Nautilus extensions 4 x 8 Dips 4 x to failure |
Quads
Leg extensions 2 x 25 Front squats 4 x 8 Leg press 5 x 6 Leg extensions 3 x 8 |
Chest
Incline dbell press 4 x 8 Seated machine press 4 x 10, 8, 8 and 6 Machine flyes 4 x 10, 8, 8 and 7 |
Back
T-bar rows 4 x 8 Wide grip pulldowns 4 x 6 V-bar pulldowns 4 x 6 Straight arm pulldowns 3 x 12 Nautilus back ext. 3 x 12 |
CC you have 540 replies (!) :cool:
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Shoulders/Traps
Side lat raise 3 x 8 Front raise(with weight plate) 3 x 10 Dbell press 3 x 12 Bent over lat raise 3 x 12 Face pulls 3 x 12 |
Arms
EZ bar cable curls 3 x 12 Dbell hammer curls 3 x 6 Nautlilus curls 3 x 8 Reverse grip pushdowns 3 x 12 Rope pushdowns 3 x 10 Nautlius extensions 4 x 12 |
Chest
Machine press 4 x 6 Incline press 4 x 8 Machine flyes 4 x 10 |
Quads/Hams
The folowing was done as one giant set with no rest in between exercises and was reapeated 4 times: Leg extensions x 12 Leg press x 10 Leg extension x 12 Lunges x 30(15 each leg) Hams where done as normal Seated leg curls 5 x 15, 12, 10, 8 and 6 |
Back
T-bar rows 4 x 12 V-bar pulldowns 4 x 10 Wide grip pulldowns 4 x 12 Dbell rows 3 x 12 Straight arm pulldowns 3 x 12 Nautilus back extensions 3 x 12 |
Shoulders/Traps
Rear delt raises(machine) 4 x 12, 10, 8 and 7 Face pulls 4 x 12 Behind the neck press 4 x 12 Lat raises 4 x 12 Front raise(with weight plate) 3 x 12 |
Arms
These are same muscle supersets, with 30 seconds rest between each superset 6 sets of 6 reps. Straight bar preacher curls 6 x 6 superset with Body drag curls 6 x 6 Overhead rope extensions 6 x 6 Superset with Nautilus extensions 6 x 6 Reverse forearm curls(down to fingertips) 6 x 6 Superset with Reverse grip body drag curls 6 x 6 |
Legs
Squats 6 x 6 Leg press 6 x 6 Leg curls 6 x 6 Lunges 6 x 6 Standing calf raises 6 x 6 20 to 30 seconds rest between sets. 60 to 90 seconds rest between exercises. That was really intense, 3 hours later and my legs are like jelly and my whole body is shaking! |
Shoulders/Abs
Standing shoulder press 6 x 6 Side lat raises 6 x 6 Front raises 6 x 6 Reverse pec dec 6 x 6 Face pulls 6 x 6 Ab machine crunches 6 x 6 20 to 30 seconds rest between sets. 60 to 90 seconds rest between exercises. |
Chest
Incline bench press 6 x 6 Machine press 6 x 6 Pec dec flyes 6 x 6 Bench press 4 x 6 |
Back
Pull ups 6 x 6 Reverse grip rows 6 x 6 Lat pulldowns 6 x 6 Cable pullover 6 x 6 T-bar rows(palms facing) 6 x 6 Partial deadlifts 6 x 6 20 to 30 seconds rest between sets. 60 to 90 seconds rest between exercises. |
Quote:
However, I've been looking over your posts in this thread and may try something like you're doing for my next cycle to, add some variety and do something new? How long will you perform a routine like you're doing now, or is this a type of training program that you just stick with? Any links you can post up, about this type of a training routine (or send PM, whichever is preferred), so I can do some more reading about your type of program. What sorts of results have you gotten (i.e. muscle size, strength, etc.), and over how long a period of time? Regards..... |
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I love this kind of high intensity training, it is brutal! I've looked a lot in to the different types of high set workouts like German Volume Training(10 x 10) and Vince Girondas 8 x 8, The 6 x 6 is pretty much the same kind of training, people may find the 10 x 10 and 8 x 8 a bit much, the 6 x 6 is perfect if you like brutal workouts. You always feel like you've given 100% at the end of the session. I will train like this until I feel that I'm not benefiting from it anymore, could be 6 weeks could be 16 weeks, then I'll go back to a basic kind of training like 4 sets of 10 reps or something similar but I always come back to the high intensity stuff because it works and it works extremely well. It's brutal and I love it! |
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Going to read more about this, and try it out myself within the next couple of months. |
It is an excellent program, you will not be disappointed
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Arms
Barbell curls 6 x 6 V-bar pushdowns 6 x 6 Nautilus bicep curls 6 x 6 Nautilus tricep extensions 6 x 6 Incline hammer curls 6 x 6 Dips 6 x 6 Reverse grip forearm curls 6 x 6 Reverse grip body drag curls 6 x 6 20 to 30 seconds rest between sets. 60 to 90 seconds rest between exercises. |
Shoulders and Abs
Seated shoulder press 6 x 6 Side lat raises 6 x 6 Front raises 6 x 6 Reverse pec dec 6 x 6 Face pulls 6 x 6 Leg raises 6 x 6 20 to 30 seconds rest between sets. 60 seconds rest between exercises. |
Legs
Squats 6 x 6 Leg press 6 x 6 Leg curls 6 x 6 Seated calf raises 6 x 6 20 to 30 seconds rest between sets. 60 to 90 seconds rest between exercises. |
Chest
Incline smith bench press 6 x 6 Flat dbell bench press 6 x 6 Pec dec flyes 6 x 6 Machine press(palms facing each other) 6 x 6 (last 2 sets failed on 5 and 4 reps) 20 to 30 seconds rest between sets. 60 seconds rest between exercises. |
Back and Calves
Pull ups 6 x 6 Bent over rows 6 x 6 V bar pulldowns 6 x 6 Wide grip pulldowns 6 x 6 T-bar rows(palms facing) 6 x 6 Nautilus back extension 6 x 6 Seated calf raise 6 x 6 20 to 30 seconds rest between sets. 60 seconds rest between exercises. |
Arms and Abs
Straight bar preacher curls 6 x 6 Body drag curls 6 x 6 Close grip bench press 6 x 6 Overhead tricep extensions(Rope) 6 x 6 Forearm curls 6 x 6 Reverse grip body drag curls 6 x 6 Ab crunch machine 6 x 6 20 to 30 seconds rest between sets. 60 seconds rest between exercises. |
Shoulders/Traps
Seated shoulder press 6 x 6 (failed at 5 and 4 on last 2 sets) Side lat raises 6 x 6 (failed at 5 on last set) Front raise 6 x 6 Reverse pec dec 6 x 6 (failed at 5 on last set) Shrugs 6 x 6 Face pulls 6 x 6 20 to 30 seconds rest between sets. 60 seconds rest between exercises. |
Chest
Incline bench press 6 x 6 Dbell bench press 6 x 6 (failed at 5 and 4 on last sets) Pec dec flyes 6 x 6 Cable crossovers 6 x 6 20 to 30 seconds rest between sets. 60 seconds rest between exercises. |
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