| Out of the Box Training Routine |
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| Out of the Box Training Routine |
| No conventional reps this month! Think outside
the box! Make sure you have bail-out bars in place
before attempting any lifts where serious
unjury may occur upon muscular failure.
Use this routine until the maximum reps you
can do have bottomed out at five.
For example,
at the onset of the routine you could
bench
200 pounds on your final set failing
at 10
reps. After 5 weeks you can now bench
230
pounds on your final set for 5 reps.
It is
time to change out the routine. Depending on the bodypart you are training
you can jump 5, 10 or 20 pounds per
set.
For example for arms you may only want
to
pyramid up 5 pounds, but for chest,
10 and
for legs, 20. All exercises are done using the pyramiding
up scheme. Chest Bench Press - 3 sets to failure Incline DB Flye s/s with Incline DB Press - 3 sets to failure Flat bench DB Flye - 3 sets to failure Shoulders Military Press - 3 sets to failure Seated DB Press - 3 sets to failure DB Side Laterals - 2 sets to failure DB Rear Laterals - 2 sets to failure Back BB Shrugs - 3 sets to failure BB Row - 3 sets to failure T-Bar Row - 3 sets to failure Wide grip chins - 3 sets to failure Pulldowns Behind the Neck - 3 sets to failure Arms Biceps BB Curl - 3 sets to failure DB Seated Curl - 3 sets to failure Triceps BB Standing Tricep Press - 3 sets to failure EZ Bar Skull Crushers s/s with Close Grip Bench - 3 sets to failure Legs Quad Work Conventional Squats - 4 sets to failure Leg Extensions - 4 sets to failure Hamstring work Stiff Legged Deadlifts - 4 sets to failure Leg Curls - 4 sets to failure Calf Work To be done 2 days on 1 day off, 2 days on 2 days off Day 1 Standing Calf Raise - 5 sets to failure Day 2 Standing Calf Raise - 100 reps with no weight Day 3 OFF Day 4 Standing Calf Raise - 5 sets to failure Day 5 Standing Calf Raise - 100 reps with no weight Day 6 & 7 OFF ABS Do every day Trunk Twists - 2 x 50 Crunches - 2 x 50 Leg Raises - 2 x 50 |
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