Training Routine

[raveman7]

Here is the routine im now doing.. Alot of people have been asking me what my fall routine looks like,... well, here it is..

4 Day Split
Day One (chest & tis)
flat bench db press 4 sets/ 12-15 reps
incline db or machine press 4 sets/ 12-15 reps
flat bench db flyes 4 sets/ 15 reps
cable cross overs 4 sets/ 15 reps
rope pushdowns 4sets/12reps
overhead db or barbell ext. 4sets/12reps
dumbbell kickbacks 4sets/15reps
dips 4 sets to failure

Day Two (Legs)
smith machine lunges 4sets/15-20reps
smith machine squats 5 sets/12reps
leg presses 5sets/12-15reps
leg ext. 4sets/15reps
lying leg curls 5 sets/12reps
calf raises (seated) 6 sets/20-25reps
standing calf raises 4 sets/30reps

Day Three (Back & Traps)
pulldowns 5sets/10-12reps
one arm db rows 4sets/8-10reps
seated cable rows 4sets/10reps
bent over barbell rows 4 sets/10reps
pullups 4 sets to failure
db shrugs 5sets/15reps
smith or machine shrugs 5sets/15reps

Day Four (Delts & Bis)
overhead db press or machine press 4 sets/10reps
later raises 4sets/10reps
upright rows(cable or barbell) 3sets/12reps
front raises (cable or db) 3sets/12reps
seated bent over raises 3sets/12reps *for rear delts
alternate db curls 4 sets/10-12reps
barbell or cable curls 4 sets/ 10-12reps
side hammer curls 4 sets/10-12reps
concentration curls 4 sets/ 10-12reps
-4 days on, 2 off and repeat-
-i work abs every other day whether training with weights that day or not-
-3 sets of both cunches and leg raises to failure good pump is felt-
-i also do cardio 5 days a week for 30 minutes, usually treadmill or jog outside-

[Unregistered]

Four days of cardio and abs
2 Days of weights.

[MtuRbo2]

ouch!

how much time do you spend in the gym?

[Matt Vassallo]

are you a bodybuilder? if you are, that looks like a damn good routine, though time consuming.

[raveman7]

are you a bodybuilder? if you are, that looks like a damn good routine, though time consuming.

si.. however i havent been doing any shows the last 2 years.. but im working to do one next summer... i got a loooong way to go

[Rogan]

What weight do you compete?

[raveman7]

if it were held right now id be in the heavyweights right now im 240.. i like to stay in the light heavyweight if i can..

[MtuRbo2]

thats the smallest 240 ever if thats your pic in your profile.

[raveman7]

thats the smallest 240 ever if thats your pic in your profile.

that picture was actually 2 years ago.. i was 210 in that pic.

[Strongest Man In The World]

that picture was actually 2 years ago.. i was 210 in that pic.

Steve is a big guy! If you cut down under 205 and kept close to the same amount of mass, youd do well, depending on how big the wheels are :)

[raveman7]

Steve is a big guy! If you cut down under 205 and kept close to the same amount of mass, youd do well, depending on how big the wheels are :)

tha wheels are strong.. just need to hit them hard and heavy over the next few months.. HGH baby !!

[raveman7]

thats the smallest 240 ever if thats your pic in your profile.

u checkin me out? ghey

[MtuRbo2]

u checkin me out? ghey

not gheyer than that modeling profile pic! :lmao:

[raveman7]

not gheyer than that modeling profile pic! :lmao:

not laughing...

[Matt Vassallo]

usually in bodybuilding comps, you look alot more huge when you weigh alot less than you normally do because you're rocking 3-4% bodyfat.

whatever, i am trying to gain weight over the winter so its lots of squats, deads, benching with a huge diet.

[raveman7]

i had 5 eggs, 4 waffles, 4 wheat toast and 2 scoops of flax oil this morning for breakfast....

[Strongest Man In The World]

Killin it, Steve!