Larger Than Life

For all of my power thirsty, D-Cup readers out there- here is your new workout. It’s a split routine, so you decide how to grow. My suggestion is grouping antagonistic routines so you can hit them twice in a week; which is how I outlined the routine:

Chest and Back

Mondays and Fridays

Warm- up 20 push ups, 10 pull ups
1. Superset: a. Wide Grip Chin ups 4 sets of 10
b. Incline Barbell Press 4 sets: 15,12,8,6
2. Superset: a. Dumbbell Press 4 sets- 15,12,8,6
b. Chin-ups Undergrip  4 sets of 15
3. Super set a. bent over rows 4 sets of 8
b. dumbbell flys 4 sets of 6 (1 1/2 method flys)
4. Triset a. Pullovers 4 sets of 15
b. Dips 4 sets of failure
c. Decline Flys 4 sets of 8-10
5. Triset a. One arm rows 4 sets of 10
b. bent over back flys 4 sets of 8
c. Pull-ups 4 sets of failure
6. Triset: a. bench press leg lifts 4 sets of 15
b.Dead lifts 4 sets of 12, 10, 8, 6
c. decline press 4 sets of 8,6,6,4
*30 second breaks-after each set, not exercise (so go from chest to back right away, then 30 second rest)
*Do daily abs for cooldown

Arms

Wednesdays and Sunday

1. Triset Arnolds 4 sets of 8,6,6,4
Front Lateral Raises 4 sets of 10
Side lateral raise 4 sets of 10
2. Triset Military Press (alternate front-back) 4 sets of 10, 8, 6, 4
Lying Incline Laterals (front) 4 sets of 10, 8, 6, 4
Seated Lateral Raises 4 sets of 10, 8, 6, 4
3. Superset Overhead lateral raises 4 sets of 8, 8, 6, 4
Rear lateral raises 4 sets of 6,6,4,4
4. Superset Incline curls 4 sets of 10, 8, 8, 6
Overhead Tricep Extensions 4 sets of 10, 10, 8, 8
5. Triset Hammer to French Curls 4 sets of 8, 6, 6, 4
Skull crushers 4 sets of 12, 10, 8, 8
Resistance Curls 4 sets of 10, 8, 6, 6
Triset Crossface extensions 4 sets of 8, 8,6, 6
Zottman Curls (use support) 4 sets of 8, 6, 6, 4
Close-grip extensions 4 sets of 10, 8, 6, 6
Superset Concentration Curls 4 sets of 8, 6, 6, 4 (1 1/2 method)
Standing Overhead Extensions 4 sets of 10, 8, 8, 10
Superset Dips (weighted) 4 sets of 15, 12, 10, 8
Hammer Curls 4 sets of 10, 8, 6, 4

Thighs and Calves

Tuesdays and Saturdays

1. Superset Leg Extensions 5 sets of 12
Squats 5 sets of 20,18,16,15,15
2. Superset Lunges (alternating legs) 5 sets of 12-15
Leg Curls 5 sets of 12
Superset Deep Breathing Squats 5 sets of 10
Squat Jumps (box jumps) 5 sets of 10 (hold weight if necessary)
Reverse Lunges 5 sets of 12
Triset Weighted standing calf raises 5 sets of 12
Front Calf Curls 5 sets of 15
Weights seated calf raises 5 sets of 15
Calf Raises-5x Inward 20
Outward 20
Regular 20
(hold weights)

Thursdays

1. Bicycle 15 minutes, High resistance
2. Walk 6 incline, 3 mph 20 minutes
3. Sprint down straight track, walk around bend 15 times
4. Rope Climb 5 times
5. Heavy Bag 3 minute rounds
30 second rests
5 sets

Abdominals

MWF

Sit up twists 30
Pocket Pinchers (russian twists, what have you) 50
Leg raised crunches 50
seated leg tucks 50
side crunches 50 each side

T Th S

Straight leg raises on the floor 25
bicycle kicks 50
crunches 100
decline sit ups w/ medicine ball 25 x 2 sets
seated leg tucks 50
Bench Press Leg raises 25

If you push yourself every day with this routine for at least a month, you’ll see the progress you so desperately desire. Don’t forget, high end of rep range means increase the weight next time. Low side, use the same weight.

 

Good luck.

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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