going to try something new...full body routine

Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Posts: 21
Age: 42
Joined: Sun Dec 09, 2012 8:43 pm
Location: Texas, Soon to be Costa Rica!

going to try something new...full body routine

#1 Postby VoodooSeb » Tue Apr 16, 2013 9:20 am

For reasons I`ll disclose later, I have a new focus for my training efforts. Of course the last few months have been so incredibly busy that I`ve barely been able to maintain, let alone make progress, so it`s the perfect time for a re-tune anyway. I`ve posted in other threads where I`ve been as far as powerlifting goes, and I`m happy with what I`ve done there. I also briefly got into natural bodybuilding some years ago. While I loved being big and ripped for ego purposes, it was awkward and cumbersome being almost 220 pounds and very lean. It was a lot of very laborious eating and training intensity that was unmatched. I have no desire to do that again. I`m sitting just under 200lbs now and have a strong incentive to put my efforts into being ultra lean with good, full muscle belly development.

I`m going to let go of my traditional split for a few weeks to address a more metabolic routine. I`ll be doing a circuit of sorts, and cutting back from 30 minutes of cardio per session to 20 minutes of intervals as well.

My routine will be as follows:
Decline DB press (alternate w/ incline DB press)
DB military press
standing cable curls
isolateral row
rope pressdown
DB deadlift

4 sets of 8 to 10reps, each set will allow for rest only from one exercise to the next, 3 minutes of rest between sets. I will also do two very specialized ab exercises I have "invented" at the end of the circuit workout. 3 sets of 10 reps each.

The goal is to bring out muscle separation in the shoulder/chest girdle, bring out striations and definition, and enhance muscle shape as opposed to adding size. I`m not unhappy with my upper body size, and you`ll probably notice a lack of leg training. My legs are freakishly oversized from a lifetime of BMX and I`m fortunate enough to not have to train them much. I could probably walk into the gym cold and squat 4 plates per side right off the bat (not that I ever would). Working to build the ol` "surfer`s V" or Adonis Belt and bring out the serratus, too. I`m leaving out some personalized details, but you get the idea.
Here`s me at 38:
DSC_2610 copy.jpg
Here is me at 38:
DSC_2610 copy.jpg (97.11 KiB) Viewed 1030 times

Me at 27:
me at 27
242205_3590511413117_2079600994_o.jpg (72.58 KiB) Viewed 1030 times

Me now at 39:
me now
882366_4296985594530_869759858_o.jpg (117.03 KiB) Viewed 1030 times

User avatar
VBB Moderator
Posts: 3257
Joined: Fri Mar 17, 2006 10:23 pm

Re: going to try something new...full body routine

#2 Postby C.O. » Tue Apr 16, 2013 10:30 pm

Sounds like a well thought-out and technical workout. Thanks for sharing.


Return to “Bodybuilding/Strength Training”

Who is online

Users browsing this forum: No registered users and 5 guests