George Gooney
AA GANG AA GANG AA GANG
I've been getting some PM's asking about my routines and diets so i figured i'd make this thread to help my brehs out. first the routine:
Currently im experimenting on a program of mixing compounds and isolations weekly, starting with the biggest muscles down to the smaller ones. Legs, Back, then chest. I usually start my mondays off with Legs and abs:
Legs
Barbell squats 4x10
Dumbell lunges 4x10
leg presses 4x10
Box squats 4x10(50% max)
abs
Weight vest Jumping squats 3xfailure.
V-sits 3xfailure.
elevated bicycles 3xfailure
and six inches off the ground 5 minute hold.
Wednesdays Is My back,bicep day(my favorite)
Back
deadlifts 4x10
lat pulldowns 4x10
BARBELL ROWS(VERY IMPORTANT!) default wide grip and reverse close grip(wide grip for lower lats, close grip for inner back), DO BOTH
Barbell shrugs2x10
Biceps:
Barbell curls 2x10
Chins: 2xfailure
Cables:2xfailure
Note- I usually find that you don't need alot of volume for biceps and i get a decent workout for them while working my back.
.
Friday is chest and tri day:
CHEST
Bench press 3x10
Incline 3x10
Decine 3x10
Cable crossovers 3x10
Note- I usually alternate between Barbell and dumbbells weekly.
TRICEPS
Tri extensions2x10
rope pull downs2x10
DIPS!!!!2x10
same with biceps you don't need alot of volume for tris.
Questions???
Currently im experimenting on a program of mixing compounds and isolations weekly, starting with the biggest muscles down to the smaller ones. Legs, Back, then chest. I usually start my mondays off with Legs and abs:
Legs
Barbell squats 4x10
Dumbell lunges 4x10
leg presses 4x10
Box squats 4x10(50% max)
abs
Weight vest Jumping squats 3xfailure.
V-sits 3xfailure.
elevated bicycles 3xfailure
and six inches off the ground 5 minute hold.
Wednesdays Is My back,bicep day(my favorite)
Back
deadlifts 4x10
lat pulldowns 4x10
BARBELL ROWS(VERY IMPORTANT!) default wide grip and reverse close grip(wide grip for lower lats, close grip for inner back), DO BOTH
Barbell shrugs2x10
Biceps:
Barbell curls 2x10
Chins: 2xfailure
Cables:2xfailure
Note- I usually find that you don't need alot of volume for biceps and i get a decent workout for them while working my back.
.Friday is chest and tri day:
CHEST
Bench press 3x10
Incline 3x10
Decine 3x10
Cable crossovers 3x10
Note- I usually alternate between Barbell and dumbbells weekly.
TRICEPS
Tri extensions2x10
rope pull downs2x10
DIPS!!!!2x10
same with biceps you don't need alot of volume for tris.
Questions???
