Iron Game
Veteran
Total Exhaustion Routine
After warm-up and stretching you should begin with a quantity of weight that is difficult to complete all reps, the last one should be nearly undefeatable. If it is any easier than that, then it is not enough weight. If using the above stack, you might be amazed at your abilities, so try some different weights and find your spot.
Monday: Chest - Bench Press, find your weight limit that allows you to manage only 12 reps in the first set, remember, barely managing this. From here drop to 10 reps, 8 reps, 6 reps, 3 reps, and the final set do 10 reps. This should burn'em.
From here we move to Dips - Building the chest and triceps. This will be four sets beginning with 10 reps, 8 reps, 6 reps, 10 reps.
Next are the Incline-bench - Begin the first of three sets with 12 reps, 8 reps, and 10 reps to finish.
Now we go to Curls - Four sets, 10, 8, 6, 8.
Next is the Decline-bench - Again, 12 reps, 8 reps, and 10 reps like the incline-bench.
Finally, we finish the workout with Abs - crunches - Two sets of 25.
Tuesday: Legs - squats - Six sets; 12 reps, 10 reps, 8 reps, 6 reps, 4 reps, and finally 10 reps to finish.
Calves - Standing, four sets, 12 reps, 10 reps, 6 reps, and 10 reps.
Leg-extensions - Six sets, 16 reps, 12 reps, 10 reps, 6 reps, 4 reps, and finish with 8-10 reps.
Shoulders - Military press - Four sets, 10 reps, 8 reps, 6 reps, and 8 reps.
Abs - reverse crunches - Two sets of 25.
Wednesday: Back - Rows, six sets, 16 reps, 12 reps, 10 reps, 8 reps, 6 sets, and 10 reps.
Pulldowns - widegrip/front - Seven sets, 16 reps, 10 reps, 8 reps, 6 reps, 4 reps, 4 reps, 10 reps.
Hamstring-curls - Six sets, 16 reps, 12 reps, 10 reps, 6 reps, 4 reps, and 8-10 reps.
Flies - Four sets, 10 reps, 8 reps, 4 reps, 8 reps.
Back extensions - Four sets, 10 reps, 8 reps 6 reps, and 4 reps.
Abs - crunches - Two sets of 25.
Thursday: Dead-lifts - Seven sets, 12 reps, 8 reps, 6 reps, 4 reps, 3 reps, 3 reps, 10 reps.
Bench press - Repeat Monday's.
Biceps-curls - Repeat Monday's.
Incline-bench - Repeat Monday's.
Dips - Repeat Monday's.
Decline-bench - Repeat Monday's.
Leg-extensions - Repeat Tuesday's.
Squats - Repeat Tuesday's.
Calves - sitting - Repeat Tuesday's
Abs - crunches and reverse crunches - Two sets of 25 each.
Friday, Saturday, and Sunday - Get lots and lots of sleep. This is an intense workout and one that should be done on a high protein, strict diet (especially if on the stack) and no less than eight to ten hours of sleep per night. Drink lots of water, a gallon a day wouldn't be too much.
After warm-up and stretching you should begin with a quantity of weight that is difficult to complete all reps, the last one should be nearly undefeatable. If it is any easier than that, then it is not enough weight. If using the above stack, you might be amazed at your abilities, so try some different weights and find your spot.
Monday: Chest - Bench Press, find your weight limit that allows you to manage only 12 reps in the first set, remember, barely managing this. From here drop to 10 reps, 8 reps, 6 reps, 3 reps, and the final set do 10 reps. This should burn'em.
From here we move to Dips - Building the chest and triceps. This will be four sets beginning with 10 reps, 8 reps, 6 reps, 10 reps.
Next are the Incline-bench - Begin the first of three sets with 12 reps, 8 reps, and 10 reps to finish.
Now we go to Curls - Four sets, 10, 8, 6, 8.
Next is the Decline-bench - Again, 12 reps, 8 reps, and 10 reps like the incline-bench.
Finally, we finish the workout with Abs - crunches - Two sets of 25.
Tuesday: Legs - squats - Six sets; 12 reps, 10 reps, 8 reps, 6 reps, 4 reps, and finally 10 reps to finish.
Calves - Standing, four sets, 12 reps, 10 reps, 6 reps, and 10 reps.
Leg-extensions - Six sets, 16 reps, 12 reps, 10 reps, 6 reps, 4 reps, and finish with 8-10 reps.
Shoulders - Military press - Four sets, 10 reps, 8 reps, 6 reps, and 8 reps.
Abs - reverse crunches - Two sets of 25.
Wednesday: Back - Rows, six sets, 16 reps, 12 reps, 10 reps, 8 reps, 6 sets, and 10 reps.
Pulldowns - widegrip/front - Seven sets, 16 reps, 10 reps, 8 reps, 6 reps, 4 reps, 4 reps, 10 reps.
Hamstring-curls - Six sets, 16 reps, 12 reps, 10 reps, 6 reps, 4 reps, and 8-10 reps.
Flies - Four sets, 10 reps, 8 reps, 4 reps, 8 reps.
Back extensions - Four sets, 10 reps, 8 reps 6 reps, and 4 reps.
Abs - crunches - Two sets of 25.
Thursday: Dead-lifts - Seven sets, 12 reps, 8 reps, 6 reps, 4 reps, 3 reps, 3 reps, 10 reps.
Bench press - Repeat Monday's.
Biceps-curls - Repeat Monday's.
Incline-bench - Repeat Monday's.
Dips - Repeat Monday's.
Decline-bench - Repeat Monday's.
Leg-extensions - Repeat Tuesday's.
Squats - Repeat Tuesday's.
Calves - sitting - Repeat Tuesday's
Abs - crunches and reverse crunches - Two sets of 25 each.
Friday, Saturday, and Sunday - Get lots and lots of sleep. This is an intense workout and one that should be done on a high protein, strict diet (especially if on the stack) and no less than eight to ten hours of sleep per night. Drink lots of water, a gallon a day wouldn't be too much.
