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Old 12-26-2014, 08:55 AM
ThiBezerra ThiBezerra is offline
Rank: New Member
 
Join Date: Dec 2014
Location: Brazil
Posts: 15
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Training plan


Saga: Cutting.

Training plan that i have used for first 8 weeks of my cutting....
E questa La giornata: Bodybuilder.


- Flow


Its a plan building on ABC2x logic, very simple.
I could train 6 times in a week.
Cardio 6 times in a week, ever after training.
The flow that i folowed was....
  • Monday: A1(Back, rear shoulders, traps and biceps)
  • Tuesday: B1(Leg and gastrocnemio)
  • Wednesday: C1(Chest, shoulders and triceps)
  • Thursday: A2(Back, rear shoulders, traps and biceps)
  • Fryday: B2(Leg and gastrocnemio)
  • Saturday: C2(Back, rear shoulders and biceps)
*Abdomen i had to train at least 2 times in a week.

--------------------


- Workouts


- A1(Back, rear shoulders, Traps and biceps)

Back:


- Deadlift OR T-Bar row:

4 sets(10,8,6,4)

- Wide-Grip Lat Pulldown OR Wide-Grip Pulldown Behind The Neck:

3 sets(10)

- Seated Cable Rows:

3 sets(12,10,8)

Rear shoulders and traps:


- Cable Rear Delt Fly:

3 sets(10)

- Barbell Shrug Behind The Back

3 sets(10)

Biceps:


- Machine Preacher Curls

3 sets(12,10,8)

- Hammer curl + alternated curl

3 sets(10)

- Overhead Cable Curl

3 sets(10)

--------------------



- B1(Leg and gastrocnemio)

Leg:


- Squat sumo(feet out) + squat

3 sets (12,10,8)

- Leg press

3 sets (12,10,8(drop set))

- Leg extension

3 sets (12,10,8(drop set))

- Leg curl

3 sets (12,10,8(drop set))

Gastrocnemio:


- Free, just have to do 6 sets.


Abdomen:


- Free, just have to do 2 or 3 exercises with 3 or
4 sets.


--------------------



- C1(Chest, shoulders and triceps)

Chest:


- Incline barbell bench press:

3 sets(12,10,8(drop set))

- Peck deck OR dumbbell flyes + Barbell OR Dumbbell bench press:

3 sets(10)

- Crossover:

3 sets(12,10,8(dropset))

Shoulders:


- Military press on smith machine:

3 sets(12,10,8(dropset))

- Lateral dumbbell raise + 2 frontal dumlbbell raise:

3 sets(10)

Triceps:


- Dips on parallel:

3 sets(ultil failure)

- Push down:

2 sets(drop set in each)

- Seated Bent-Over One-Arm Dumbbell Triceps Extension:

3 sets(10)

- A2(Back, rear shoulders, traps and biceps)

Back:


- Bent-over row OR Reverse grip bent-over row:

3 sets(12,10,8)

- Wide-Grip Pulldown Behind The Neck:

2 sets with drop set

- Wide-Grip Lat Pulldown:

2 sets with drop set

- Straight Arm Pulldown:

3 sets (10)

Rear shoulders and Traps:


- Cable Rear Delt Fly

3 sets (slow concentric)


- Shrugs with dumbbell

3 sets (slow concentric)

Biceps:


- Curl grip open

3 sets(12,10,8(drop set))

- Curl with Barbell H

3 sets, 10 reps(last with drop set)

- Curl 21

3 sets.

--------------------



- B2(Leg and gastrocnemio)

Leg:


- Squat

4 sets(12,10,8,6)

- Leg press (feet open) + leg press(normal)

3 sets(10)

- Unilateral leg extension

3 sets(10)

- Stiff

3 sets(slow concentric)

Gastrocnemio:


- Free, just have to do 6 sets.


Abdomen:


- Free, just have to do 2 or 3 exercises with 3 or
4 sets.


--------------------



- C2(Chest, shoulders and triceps)

Chest:


- Decliante barbell bench over:

3 sets(12,10,8(drop set))

- Inclinate barbell bench over

3 sets(12,10,8)

- Dumbbell flyes + Crossover + dips grip open on parallel

3 sets.

Shoulders:


- Back barbell shoulder press

3 sets(12,10,8)

- Frontal barbell shoulder raise + Barbell up right row(grip open)

3 sets(10)

Triceps:


- Barbell bench over (close grip)

3 sets(12,10,8(drop set))

- Push down + Push down(with rope)

3 sets(10)

- French press machine

3 sets(10)

--------------------


Cardio:

After training, could be running on treadmill, bycicle or stepmill.
in first eight weeks, how i still had energy i always runned on tradmill or even on the street.
Usually with a duration of 30 minutes in high intensity.

--------------------


- Another things


When i was arriving near fifth week, i was bored of the training plan.

Please leave me your comments, this helps me get feedback on "La giornata: Bodybuilder"
and also makes me happy. Well, "La giornata: Bodybuilder" remains here, but comes back tomorrow!
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