In this Recovery Based workout you will see that it is completely different than Recovery Based Workout #1. In this workout the training time is a little longer and the training style shifts to more volume in the training. Intensity is still a factor but there are more sets. So let's jump right into it.
The training split will be like this:
Day 1 - Chest/Calves
Day 2 - off
Day 3 - Shoulders/Forearms
Day 4 - off
Day 5 - Arms/Calves
Day 6 - off
Day 7 - Back/Traps
Day 8 - off
Day 9 - Legs/Calves
Day 10 - off
Day 11 - repeat
In this routine recovery time is greatly increased. However I don't recommend doing this for more than 4-5 weeks. The reasoning is this: due to training each body part once every twelve days your gains will start to slow after this time frame. This workout is optimal for anyone who has hit a plateau or just needs a change in their program. I had great success doing this workout for 4 weeks. I could tell that the day off between each workout was beneficial in sparking new growth. It was a perfect fit for me since I was going through a period of being burned out.
The workout:
The workout consists of 3 exercises per body part and 3 sets per exercises. I didn't use a rep range for this program, I lifted as heavy as I could for no less than 4 reps.
The routine:
Chest:
Incline Bench
Decline Bench
Dumbbell flies
Shoulders:
Military Press
Upright Rows
Bent Laterals
Arms:
Close Grip Bench
Skull Crushers
Cable Pushdowns
Barbell Curls
Incline Dumbbell Curls
Preacher Curls
|
Back:
Deadlifts
Bent Rows
Seated Pulley Rows
Barbell Shrugs
Legs:
Leg Extensions
Leg Curls
Squats
Calves:
Standing Raises
Forearms:
Hammer Curls
Wrist Curls |
That's it. Pretty simple but remember that its quality not quantity. Like Lee Haney used to say "stimulate not annihilate the muscles". If you go all out for three sets you will see that this workout does well. If you goof off and drag your butt then you will see that it's useless. Intensity is the key to stimulating the muscles to grow. Just remember that Recovery is key to making them grow.
Side note: I noticed on the new message boards that someone was interested in an article on "Training at Home". So I figured whom better to write this article than myself, especially since I train at home. So check back in a week or so for a full write up on what I do, equipment I have, ECT.
Todd Blue
"Stimulate not annihilate the muscles." Lee Haney
Todd Blue
Mblue533@cs.com
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