axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Journal 10/08/04
I have worked out through August and September without the focus I use for the last 12 weeks. Part of the reason is I needed to catch up on many things I let slide during my big 12 week push. These past eight weeks my routine has focused on activating as many target muscle fibers as possible. This is accomplished by utilizing high/moderate/low weights and reps and this approach to workouts provides one hell of a pump, so I will use it when I need a break from heavy duty ball-busting routines.
I just started a series of supersets to build mass in the chest and back. Here is the routine I picked up from John Hansen’s (former Natural Mr. Olympia) website.
Chest / Back
Superset #1
Barbell Bench Press: 2-4 sets with rep range of 10, 8, 6, 3
Wide-grip Chins: 2-4 sets with rep range of 6-10
Superset #2
Incline DB Press: 2-4 sets with rep range of 10, 8, 6, 3
Bent-over BB Rows : 2-4 sets with rep range of 10, 8, 6, 3
Superset #3
Lying DB Flyes (feet on bench) : 2-4 sets with rep range of 10, 8, 6, 3
Seated Cable Rows: 2-4 sets with rep range of 10, 8, 6, 3
Individual Set:
Overhead DB Pullover 2-3 sets with rep range of 10, 8, 6, 3
Notes: Amazing but I was able to do three strong sets of WG Chins supersetted with BB Bench press! Previously my strength was wimpy after two sets of six. Seems the bench press pumps the area with blood and warms the muscles. This leads to extra strength in Chins and visa versa. I provided a set range because I felt a great pump with three sets on Superset #1 and two sets for the remaining super and individual sets.
Next, shoulders, legs, and abs!!
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