Jake: High intensity/volume 5 day split

Jake · 04-18-2005, 09:42 PM

Monday:
Abs:
Sideways crunches: 2 sets x 50-120 Reps
Full body crunches: 2 sets x 20-40 Reps
Twist touches: 3 sets x 25-50 Reps (On each side)
Leg raises: 2 sets x 5-15 Reps

Biceps:
• Barbell Curls: 3 Sets x 6-12 Reps
• Hammer Curls: 3 Sets x 6-12 Reps
• Concentration Curls: 3 Sets x 6-12 Reps
Plate curls: 2 Sets x 5-10 Reps(forearms)

Triceps:
• Dips 3 Sets: x 6-12 Reps
• Skull Crushers 3 Sets: x 6-12 Reps
• Rope Pushdowns 3 Sets: x 6-12 Reps
Lying Tricep extensions: 3 Sets x 5-10 Reps
Kickbacks: 2 Sets x 8 Reps

Jake · 04-18-2005, 09:44 PM

Tuesday:
Abs:
Sideways crunches: 2 sets x 50-120 Reps
Full body crunches: 2 sets x 20-40 Reps
Twist touches: 3 sets x 25-50 Reps (With 5 pound medicine ball)
Leg raises: 2 sets x 5-15 Reps (hold for a 5 count)

Shoulders:
Standing barbell press: 3 Sets x 6-14 Reps
Standing side laterals: 3 Sets x 6-14 Reps
Bent-over rear dumbbell laterals: 4 Sets x 6-14 Reps
Barbell upright rows: 3 Sets x 6-14 Reps
Barbell shrugs: 5 Sets x 6-16 Reps
Dumbbell seated raises: 2 Sets x 10-20 Reps

Jake · 04-18-2005, 09:45 PM

Wensday:

Legs exercises:
Front squats: 4 Sets x 4-10 Reps
Seated calf raises: 2 Sets x 10-30 Reps
Standing calf raises: 4 Sets x 10-20 Reps
Squats: 4 Sets x 4-10 Reps
Leg curls: 4 Sets x 5-8 Reps
Leg extensions: 4 Sets x 5-8 Reps

Jake · 04-18-2005, 09:48 PM

Thursday:
Ab Exercises:
Sideways crunches: 2 sets x 50-120 Reps
Full body crunches: 2 sets x 20-40 Reps
Twist touches: 3 sets x 25-50 Reps (On each side)
Leg raises: 2 sets x 5-15 Reps (hold for a 5 count)

Back Exercises:
Bent over rows: 4 Sets x 6-10 Reps (barbell)
Deadlifts: 6 Sets x 2-6 Reps
Dumbbell rows: 2 Sets x 10-20 Reps
Lat Pulldowns: 3 Sets x 6-10 Reps
Pullups: 2 Sets x 10 Reps

Jake · 04-18-2005, 09:50 PM

Friday:
Chest Exercises:
Lying dumbbell bench: 2 Sets x 10-12 Reps
Lying barbell bench: 4 Sets x 5-10 Reps
Barbell inclines: 3 Sets x 5-12 Reps
Dumbbell inclines: 2 Sets x 5-10 Reps
Lying dumbbell flyes: 2 Sets x 5-10 Reps
Crossovers: 2 Sets x 10 Reps

Heavy Bench
(Every other week or so)
• 165 lb. x 6 reps (75%)
• 175 lb. x 5 reps (78%)
• 185 lb. x 4 reps (82%)
• 195 lb. x 3 reps (85%)
• 205 lb. x 2 reps (88%)
• 220 lb. x 1 reps (91%)
• Final end rep (around 90%)

04-18-2005, 09:42 PM	#1
Jake Pro Stature Join Date: Apr 2005 Location: Denver NC Posts: 104 Recipes: 0 Rep Power: 5	Jake: High intensity/volume 5 day split Monday: Abs: Sideways crunches: 2 sets x 50-120 Reps Full body crunches: 2 sets x 20-40 Reps Twist touches: 3 sets x 25-50 Reps (On each side) Leg raises: 2 sets x 5-15 Reps Biceps: • Barbell Curls: 3 Sets x 6-12 Reps • Hammer Curls: 3 Sets x 6-12 Reps • Concentration Curls: 3 Sets x 6-12 Reps Plate curls: 2 Sets x 5-10 Reps(forearms) Triceps: • Dips 3 Sets: x 6-12 Reps • Skull Crushers 3 Sets: x 6-12 Reps • Rope Pushdowns 3 Sets: x 6-12 Reps Lying Tricep extensions: 3 Sets x 5-10 Reps Kickbacks: 2 Sets x 8 Reps

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04-18-2005, 09:44 PM	#2
Jake Pro Stature Join Date: Apr 2005 Location: Denver NC Posts: 104 Recipes: 0 Rep Power: 5	Tuesday: Abs: Sideways crunches: 2 sets x 50-120 Reps Full body crunches: 2 sets x 20-40 Reps Twist touches: 3 sets x 25-50 Reps (With 5 pound medicine ball) Leg raises: 2 sets x 5-15 Reps (hold for a 5 count) Shoulders: Standing barbell press: 3 Sets x 6-14 Reps Standing side laterals: 3 Sets x 6-14 Reps Bent-over rear dumbbell laterals: 4 Sets x 6-14 Reps Barbell upright rows: 3 Sets x 6-14 Reps Barbell shrugs: 5 Sets x 6-16 Reps Dumbbell seated raises: 2 Sets x 10-20 Reps

04-18-2005, 09:45 PM	#3
Jake Pro Stature Join Date: Apr 2005 Location: Denver NC Posts: 104 Recipes: 0 Rep Power: 5	Wensday: Legs exercises: Front squats: 4 Sets x 4-10 Reps Seated calf raises: 2 Sets x 10-30 Reps Standing calf raises: 4 Sets x 10-20 Reps Squats: 4 Sets x 4-10 Reps Leg curls: 4 Sets x 5-8 Reps Leg extensions: 4 Sets x 5-8 Reps

04-18-2005, 09:48 PM	#4
Jake Pro Stature Join Date: Apr 2005 Location: Denver NC Posts: 104 Recipes: 0 Rep Power: 5	Thursday: Ab Exercises: Sideways crunches: 2 sets x 50-120 Reps Full body crunches: 2 sets x 20-40 Reps Twist touches: 3 sets x 25-50 Reps (On each side) Leg raises: 2 sets x 5-15 Reps (hold for a 5 count) Back Exercises: Bent over rows: 4 Sets x 6-10 Reps (barbell) Deadlifts: 6 Sets x 2-6 Reps Dumbbell rows: 2 Sets x 10-20 Reps Lat Pulldowns: 3 Sets x 6-10 Reps Pullups: 2 Sets x 10 Reps

04-18-2005, 09:50 PM	#5
Jake Pro Stature Join Date: Apr 2005 Location: Denver NC Posts: 104 Recipes: 0 Rep Power: 5	Friday: Chest Exercises: Lying dumbbell bench: 2 Sets x 10-12 Reps Lying barbell bench: 4 Sets x 5-10 Reps Barbell inclines: 3 Sets x 5-12 Reps Dumbbell inclines: 2 Sets x 5-10 Reps Lying dumbbell flyes: 2 Sets x 5-10 Reps Crossovers: 2 Sets x 10 Reps Heavy Bench (Every other week or so) • 165 lb. x 6 reps (75%) • 175 lb. x 5 reps (78%) • 185 lb. x 4 reps (82%) • 195 lb. x 3 reps (85%) • 205 lb. x 2 reps (88%) • 220 lb. x 1 reps (91%) • Final end rep (around 90%)