Module 29: Old School Volume Plan
Keeping the legs partially bent works the abdominals better and reduces assistance from the hip flexors. Keep your chin on your chest and exhale as the legs are raised up until the toes point at the ceiling. Do one set of maximum reps; work up to 50. Do the reps slowly so you can really feel them.
Same workout as Monday/Thursday
Upper Body Warmup:
Two supersets of 10-12 reps of chins and dips.
Standing Barbell Press -
This exercise can really put muscle on your shoulders when you do it my way. Use a shoulder width grip. I prefer to do this one standing because I can handle more weight this way. Do not push-press the weight or use a lot of back bend. Use the following repetition scheme: 10 reps; add weight and do 8 reps; add weight and do 3 sets of 6 reps. Rest one to two minutes between sets. I prefer to clean the weight to the shoulders at the start of each set, but you may wish to take the bar off squat racks to conserve energy.
Dumbbell Lateral Raises
Barbell Curl -
Good for the advanced man as well as the neophyte. Using a straight bar with hands spaced about 12-14 inches apart, curl the bar up to the shoulders and flex the biceps at the top; lower slowly and repeat for 5 sets of 8. On the last couple of sets it is permissible to cheat out the last 2 or 3 reps because your biceps will be tired. But don't overdo it. Use just a slight swing to get the bar moving and only on the last 2 or 3 reps of the last 2 sets. One minute rest between sets should be sufficient.
One Arm Concentration Curl -
Adds height and shape to the biceps as well as building size. Sit on the end of a bench and grasp a dumbbell with the elbow and lower triceps braced against the inside of the thigh near the knee. This gives you a fulcrum for handling more weight without cheating. Curl the bell up until it touches the deltoid and tense the biceps hard at the top; lower slowly and repeat for 5 sets of 8, alternating the right and left arms and resting about 30-60 seconds after a set for each arm. Just go from a set for one arm to a set for the other, then rest 30-60 seconds. Don't be afraid to work up in weight with this one. Your biceps can be trained to generate tremendous strength if you keep pushing the poundage up (Franco and I worked up to a 110-lb. dumbbell for 3 reps). Don't cheat on this movement, but do work as heavy as possible at all times. You won't get quality mass unless you handle heavy poundages.
Seated Barbell Triceps Extension -
This is my favorite exercise for massive triceps. I prefer to use an EZ bar and do it with my back braced. Keeping the elbows pointed straight up - never let them move out toward the sides - the bar should be lowered as far as possible behind the head; straighten the arms to full lockout and repeat for 5 sets of 8, resting about 60-90 seconds between sets.
One Arm Triceps Extension -
I like to brace the arm that is working with the back of the opposite hand. Keep the elbow pointed toward the ceiling as you lower the dumbbell as far as you can/ return to the top by straightening the arm to full lockout. The first three sets do 8 reps, and 6 reps on the last two sets - a total of five sets. Start with the right arm first, then go immediately to the left arm before resting 30-60 seconds.
Wrap it Up -
with two sets of maximum rep pushups with the feet elevated on a bench and the hands about 8-10 inches apart. Shower time.
Donkey Calf Raise, 8 sets of 15 reps
Heavy Barbell Squat, 7 x 12, 10, 8, 7, 6, 5, 5
Leg Curl, 5 x 12
Upper Body Warmup, 2 by 10-15 reps of chins and dips, superset style
Barbell Bench Press, 5 x 12, 10, 8, 6, 6
Dumbbell Incline Press, 5 x 8
Lat Pulldown, 5 x 8
Bentover Row, 5 x 8
Roman Chair Situp, 1 x 50
Bent Knee Leg Raise, 1 x 50
Calves, same as Mon/Thurs
Standing Barbell Press, 5 x 10, 8, 6, 6, 6
DB Lateral Raises, 5 x 10
Barbell Curl, 5 x 8
One Arm Concentration Curl, 5 x 8
Barbell Triceps Extension, 5 x 8
One Arm Triceps Extension, 5 x 8, 8, 8, 6, 6
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