2010 comp prep first 6-8 weeks routine - Bodybuilding Forum

recarp82 · 10-29-2009, 04:47 PM

BACK
racklift 5x4-12
rev grip seated row 3x10-12
close grip row 3x10-12
wide pulldowns 3x10-12
close grip rev grip pulldowns 3x10-12
chins 3xfailure

CHEST
rev grip dumbell press 4x8-12
neutral grip mach press 4x8-12
dips 4x10-12
flat flye 4x10-12
low cables 4x10-12
pullovers 4x6-10

SHOULDERS
neutral grip dumbell press 4x10-12
rev grip press 4x10-12
lateral raise 4x10-12
cable side raises 4x10-12
rev flye (pec dec)4x10-12

TRAPS
barbell shrug 5x6-12
seated horizontal shrug 4x8-12
upright row 4x10-12
dumbell shrug 4x10-12
shrug holds 3x10/5 hold 10sec rest 5

BICEPS
wide grip straight bar curls 3x10-12
dumbell curls 3x10-12
hammer curls 3x10-12
high cable curls 3x10-12
rev grip curls 3x10-12

TRICEP
close grip bench 3x10-12
rev grip pushdowns 3x10-12
rope pushdowns 3x10-12
dips 3x10-12

FOREARMS
rev grip culrs 3x10-12
standing dumbell wrist curls 3x10-12
dumbell twists 3x10-12

LEGS
squats 5x6-12
leg press 4x8-12
hack squat 4x8-12
leg curl 4x8-12
stiff leg deadlift 4x8-12
seated calf raises 4x8-12
standing calf raises 4x8-12
leg press pushes 4x8-12

ABS
crunches 4x15-20
leg raises 4x15-20
crunch twist 4x15-20
rev twists 4x15-20
knelling cable crunch 4x15-20

this will be on a 4 day split.abs will be done on the rest days and no cardio will be done.

RickB · 10-30-2009, 10:07 AM

Give it hell brother!

rippednmichigan · 10-30-2009, 11:53 AM

I'll be following and comparing!

recarp82 · 10-30-2009, 02:58 PM

competition from the hometown,sounds good.thanks rick thats the plan.

recarp82 · 11-01-2009, 01:16 PM

chest
dumbell press
77x11,10,9,9
neutral grip machine press
176x10,9,8,8
flat flyes
44x10,9,9,8
low cables
44x12,11,10,10
high cables
44x20-77x10,9,8
tried rev dumbell press and it was way to awkward.replaced dips with high cables.

recarp82 · 11-03-2009, 04:30 PM

back
racklifts
w/u=235x15,10
1-5=395x10,10,9,8,8
supine grip seated row
165x11,9,9,8
close grip seated row
165x10,9,8,7
wide pulldowns
154x10,9,9,8
one arm rows
88x12,11,9,8
chins
17,8,8,8

recarp82 · 11-04-2009, 04:32 PM

shoulders/traps
rev grip machine press
1-4=77x15--88x10,9,9
neutral grip dumbell press
1-4=35x10,9,9,8
cable front raises
1-4=22x15--33x10,9,9
lateral raises
1-4=22x11,9,9,9
rev flye(pec dec)
1-4=33x15,13,12,11
TRAPS
bar shrug
w/u=225x15,15
1-4=335x12,11,10,9
seated horizontal shrug
1-4=176x14,12,11,10
upright row
1-4=55x15,13,12,11
dumbell shrug
1-3=100x14,12,10

RickB · 11-04-2009, 04:53 PM

The workouts are looking good recarp! Keep hammering it!

recarp82 · 11-08-2009, 01:12 PM

legs/bis
squat
1=145x15
2=235x15
3,4,5,6=325x12,10,10,9
on the last set something in my knee made a twinge and felt like i got stuck with a needle.its sore still.tried a set of extensions but that was a no go.
went onto bis
bi
wide grip straightbar curls
w/u=35x20,20
1-3=88x11,10,9
scott curls
1-3=75x10,10,9
high cable curls
1-3=33x14,12,11
reverse grip curls
1-3=33x15,14,12

onetiredkris · 11-08-2009, 02:28 PM

good wo's recarp. hope that leg deal was nothing.

10-29-2009, 04:47 PM	#1
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 1,704 My Mood:	2010 comp prep first 6-8 weeks routine BACK racklift 5x4-12 rev grip seated row 3x10-12 close grip row 3x10-12 wide pulldowns 3x10-12 close grip rev grip pulldowns 3x10-12 chins 3xfailure CHEST rev grip dumbell press 4x8-12 neutral grip mach press 4x8-12 dips 4x10-12 flat flye 4x10-12 low cables 4x10-12 pullovers 4x6-10 SHOULDERS neutral grip dumbell press 4x10-12 rev grip press 4x10-12 lateral raise 4x10-12 cable side raises 4x10-12 rev flye (pec dec)4x10-12 TRAPS barbell shrug 5x6-12 seated horizontal shrug 4x8-12 upright row 4x10-12 dumbell shrug 4x10-12 shrug holds 3x10/5 hold 10sec rest 5 BICEPS wide grip straight bar curls 3x10-12 dumbell curls 3x10-12 hammer curls 3x10-12 high cable curls 3x10-12 rev grip curls 3x10-12 TRICEP close grip bench 3x10-12 rev grip pushdowns 3x10-12 rope pushdowns 3x10-12 dips 3x10-12 FOREARMS rev grip culrs 3x10-12 standing dumbell wrist curls 3x10-12 dumbell twists 3x10-12 LEGS squats 5x6-12 leg press 4x8-12 hack squat 4x8-12 leg curl 4x8-12 stiff leg deadlift 4x8-12 seated calf raises 4x8-12 standing calf raises 4x8-12 leg press pushes 4x8-12 ABS crunches 4x15-20 leg raises 4x15-20 crunch twist 4x15-20 rev twists 4x15-20 knelling cable crunch 4x15-20 this will be on a 4 day split.abs will be done on the rest days and no cardio will be done. __________________ supps:sns cvm extreme(creatine),dymatize micro creatine,sns beta alanine,dymatize micro l-glutamine,dymatize whey protein. Last edited by RickB : 10-30-2009 at 09:50 AM. Reason: put spaces in to break it up. ;)

10-30-2009, 11:53 AM	#3
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,070 My Mood:	I'll be following and comparing! __________________ ~~~Rippednmichigan~~~ ☼ LG Sciences Rep ☼ lgsciences.com LG Sciences Forums Hard Core Supplements Backed By Science Pre-workout Anadraulic State BCAA's BC+EAA Anti-Estrogen Formadrol Testosterone Booster T-911 Protein Lipotropic Protein More LG Sciences Products @ the IPYU Store *Sponsored Athlete by* Muscleandbrawn.com *Ripped sent ya!* *These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by me or LG Sciences, LLC.*

10-30-2009, 02:58 PM	#4
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 1,704 My Mood:	competition from the hometown,sounds good.thanks rick thats the plan. __________________ supps:sns cvm extreme(creatine),dymatize micro creatine,sns beta alanine,dymatize micro l-glutamine,dymatize whey protein.

11-01-2009, 01:16 PM	#5
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 1,704 My Mood:	chest dumbell press 77x11,10,9,9 neutral grip machine press 176x10,9,8,8 flat flyes 44x10,9,9,8 low cables 44x12,11,10,10 high cables 44x20-77x10,9,8 tried rev dumbell press and it was way to awkward.replaced dips with high cables. __________________ supps:sns cvm extreme(creatine),dymatize micro creatine,sns beta alanine,dymatize micro l-glutamine,dymatize whey protein.

11-03-2009, 04:30 PM	#6
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 1,704 My Mood:	back racklifts w/u=235x15,10 1-5=395x10,10,9,8,8 supine grip seated row 165x11,9,9,8 close grip seated row 165x10,9,8,7 wide pulldowns 154x10,9,9,8 one arm rows 88x12,11,9,8 chins 17,8,8,8 __________________ supps:sns cvm extreme(creatine),dymatize micro creatine,sns beta alanine,dymatize micro l-glutamine,dymatize whey protein.

10-30-2009, 10:07 AM	#2
RickB IPYU I.T. Asteroids Champion! Ten Pin Bowling Champion! Island Mini-Golf Champion! Join Date: Dec 2006 Location: Jacksonville, TX Rating: Posts: 5,089 My Mood: Blog Entries: 10	Give it hell brother!

11-04-2009, 04:32 PM	#7
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 1,704 My Mood:	shoulders/traps rev grip machine press 1-4=77x15--88x10,9,9 neutral grip dumbell press 1-4=35x10,9,9,8 cable front raises 1-4=22x15--33x10,9,9 lateral raises 1-4=22x11,9,9,9 rev flye(pec dec) 1-4=33x15,13,12,11 TRAPS bar shrug w/u=225x15,15 1-4=335x12,11,10,9 seated horizontal shrug 1-4=176x14,12,11,10 upright row 1-4=55x15,13,12,11 dumbell shrug 1-3=100x14,12,10 __________________ supps:sns cvm extreme(creatine),dymatize micro creatine,sns beta alanine,dymatize micro l-glutamine,dymatize whey protein. Last edited by recarp82 : 11-05-2009 at 04:00 AM.

11-04-2009, 04:53 PM	#8
RickB IPYU I.T. Asteroids Champion! Ten Pin Bowling Champion! Island Mini-Golf Champion! Join Date: Dec 2006 Location: Jacksonville, TX Rating: Posts: 5,089 My Mood: Blog Entries: 10	The workouts are looking good recarp! Keep hammering it!

11-08-2009, 01:12 PM	#9
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 1,704 My Mood:	legs/bis squat 1=145x15 2=235x15 3,4,5,6=325x12,10,10,9 on the last set something in my knee made a twinge and felt like i got stuck with a needle.its sore still.tried a set of extensions but that was a no go. went onto bis bi wide grip straightbar curls w/u=35x20,20 1-3=88x11,10,9 scott curls 1-3=75x10,10,9 high cable curls 1-3=33x14,12,11 reverse grip curls 1-3=33x15,14,12 __________________ supps:sns cvm extreme(creatine),dymatize micro creatine,sns beta alanine,dymatize micro l-glutamine,dymatize whey protein.

11-08-2009, 02:28 PM	#10
onetiredkris 5 STAR MEMBER Tournaments Won: 1 Join Date: Jan 2007 Location: North Hollywood, California Rating: Posts: 2,295	good wo's recarp. hope that leg deal was nothing. __________________ We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing.

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