Play It Again Sports 75 Lb Dumbbell Octagon

Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.

Each workout starts out with a compound lift using a xv rep goal over 5 sets. If you exceed the rep goal by 0-iii reps then add ii.5-5lbs to the working weight the side by side fourth dimension you perform the exercise. If you exceed the rep goal by 4+ reps and so add 5-10lbs to the working weight.

Starting out with a heavy compound lift will is a dandy way to increment primal nervous organization (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a get-go weight for this elevator I would recommend using your 5-half dozen rep max (RM).

Subsequently the 5 sets of the heavy compound elevator you're going to perform a back-off set in which you decrease the working weight past xx% (round to the nearly 2.5 or 5lbs) and endeavor to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra book on the master compound lift of the twenty-four hours, which is helpful for muscle growth and reinforcing proper class. Proportionally increase the working weight of AMQRAP fix past 2.5-10lbs every fourth dimension you lot increase the weight during the 15 rep goal sets.

After the main compound movement of the day you're going to perform residual-pause/bulldozer sets for the residue of the workout. You lot volition be resting 15 to threescore seconds between each set of an exercise and 2 to iii minutes between each exercise.

The accompaniment work will brainstorm with compound exercises using moderate loads and will conclude will isolation, pump-inducing exercises using relatively low loads. Information technology'south important that you keep rail of your timing in between sets – non merely to optimize musculus growth but besides to prevent you lot from being in the gym forever. I program my accessory work with high volumes and rest-pause considering I believe it'due south an constructive way to trigger muscle growth in a short catamenia of time while assuasive me to go out the gym with a nice pump.

The do option I lay out in the routine below is past no means set in stone, but I encourage you to be wise if and how you lot determine to make substitutions. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting mentum-ups for another curl do is not appropriate.  Once you selection your exercises stick with them until you stop progressing; there's no reason to "confuse" your muscles if y'all're adding reps and/or weight to the bar every time you perform an exercise.

If you're used to low volume routines this routine volition initially brand you quite sore – you lot can either power through the soreness or gradually increase the volume over time. For example, instead of a 50 rep goal over 5 sets with shrugs you could aim for a 30 rep goal over three sets the 1st week, xl reps over 4 sets the second, and fifty reps over v sets the third week.

Push/Pull/Legs Workout Schedule

• Early-intermediate lifters should perform the routine in an every-other-day manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push button B/Rest/Pull B/ Rest/Legs B/Residuum/Repeat
• Intermediate lifters should perform the routine in a 3-on/one-off mode – Push A/Pull A/Legs A/Residual/Push B/ Pull B/Legs B/Balance/Echo
• Advanced lifters should perform the routine in a 6-on/1-off fashion – Push A/Pull A/Legs A/Button B/ Pull B/Legs B/Rest/Repeat

6 Day Push button/Pull/Legs Workout

Push Conditioning A - Chest, Shoulders & Triceps

Exercise	Sets	Rep Goal Total	Residuum
Flat Barbell Bench Press	v	15	xc-120 sec
Flat Barbell Bench Press (Use 20% less weight than your previous working sets)	i	AMQRAP	N/A
Seated Behind the Neck Press	three	25	sixty sec
(Weighted) Tricep Dips	3	30	60 sec
Continuing Cable Crossovers	5	l	30 sec
Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar)	v	50	30 sec
Seated Dumbbell Lateral Raises	5	50	15 sec

Pull Workout A - Dorsum, Traps & Biceps

Exercise	Sets	Rep Goal Total	Residual
Barbell Conventional Deadlift	5	15	90-120 sec
Barbell Conventional Deadlift (Employ 20% less weight than your previous working sets)	one	AMQRAP	N/A
(Weighted) Mentum-ups	iii	25	60 sec
Chest Supported Rows	3	30	60 sec
Shrugs (Dumbbell, Barbell, or Trap Bar)	5	fifty	30 sec
Standing Barbell Curls	5	50	30 sec
Continuing Cable Reverse Fly	v	50	fifteen sec

Legs Conditioning A - Quads, Hamstrings & Calves

Practice	Sets	Rep Goal Total	Residual
Barbell Back Squat	v	15	90-120 sec
Barbell Back Squat (Use 20% less weight than your previous working sets)	1	AMQRAP	N/A
Barbell Adept Mornings	three	25	threescore sec
Leg Press	3	thirty	lx sec
Reverse Hyperextension	five	fifty	30 sec
Leg Curlicue (Seated or Lying)	v	fifty	30 sec
Calf Raise (Seated or Standing)	5	50	15 sec

Push Conditioning B - Chest, Shoulders & Triceps

Exercise	Sets	Rep Goal Full	Rest
Standing Overhead Press	5	15	90-120 sec
Standing Overhead Printing (Use 20% less weight than your previous working sets)	1	AMQRAP	North/A
Incline Bench Press (Dumbbell or Barbell)	3	25	60 sec
Shut Grip Bench Press	iii	30	60 sec
Seated Machine Fly	5	50	30 sec
Standing Tricep Pushdown (Rope, V-bar, or Directly Bar)	five	50	30 sec
Standing Cable Lateral Raises	5	fifty	15 sec

Pull Workout B - Dorsum, Traps & Biceps

Exercise	Sets	Rep Goal Total	Rest
Barbell Snatch Grip Deadlift	v	xv	90-120
Barbell Snatch Grip Deadlift (Utilize 20% less weight than your previous working sets)	1	AMQRAP	N/A
Barbell Rows	3	25	60 sec
(Weighted) Pull-ups	3	thirty	60 sec
1-arm Rows (Dumbbell or Barbell)	5	fifty	xxx sec
Incline Dumbbell Coil	five	50	30 sec
Seated Machine Contrary Wing	5	l	fifteen sec

Legs Workout B - Quads, Hamstrings & Calves

Legs Workout B
Quads, Hamstrings & Calves
Do	Sets	Rep Goal Total	Rest
Barbell Front Squat	v	15	90-120 sec
Barbell Front Squat (Utilize 20% less weight than your previous working sets)	1	AMQRAP	N/A
Barbell Romanian Deadlifts	three	25	60 sec
Barbell Hip Thrusts	3	30	60 sec
Dumbbell Lunges	5	l	thirty sec
Seated Leg Extensions	5	l	30 sec
Hanging Leg Raises	5	50	xv sec

Push button/Pull/Legs Conditioning Nutrition & Supplementation

To maximize muscle size and strength gains on this high frequency, loftier book program, yous'll have to Eat Big! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. If you lot're not used to eating this much don't worry if gain 3-5lbs during the get-go two weeks; nigh of that is water and glycogen as a result of your increased sugar and overall calorie intake. After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week.

The meal and supplementation plan outlined below provides at least ane gram of protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of bodyweight, 30 grams of dietary fiber, 1000 milligrams of calcium, 350 milligrams of magnesium, 15 milligrams of zinc, and 18 milligrams of fe.

Sample 3,500 Calorie Muscle Building Meal Plan

Diet Totals:

• 3,510 calories
• 235g protein
• 367g carbs
• 132g fatty
• 59g fiber
• 1550mg calcium
• 176% daily value of calcium.

Time	Meal	Nutrition
07:00 Wake Up
07:30	1 to 2 cups of java; i serving multivitamin (general wellness), ii-3g EPA/DHA fish oil (general health & inflammation command).	fifty calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium
8:00 Breakfast	six large eggs, ane.5 cups fresh blueberries, iv slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 loving cup of sliced light-green peppers, 1 ounce of Swiss cheese.	845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium
12:00 Luncheon	0.five cup dry out-measure out jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, one tablespoon olive oil, 1 large cerise delicious apple.	886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium
16:00 Pre Workout Snack	2 slices of whole wheat breadstuff, 3 tablespoons of peanut butter, ane cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries.	737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium
17:thirty Pre Workout	0 to 300mg of caffeine (free energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance)
18:00-19:30 Workout	10 to 15g of BCAAs intra-conditioning (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g cobweb, 0mg calcium
xx:00 Dinner	4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, two cups steamed broccoli, 4 ounces raw-measure ground beef (fourscore% lean/xx% fatty).	931 calories, 48g poly peptide, 134g carbs, 28g fat, 29g cobweb, 200mg calcium
23:00 Bed	one serving of ZMA (relaxation & nervous system recovery)

Recovery & Sleep

Proper recovery is paramount for a routine with this much book, intensity, and frequency. Aim for at least seven to 9 hours of non-interrupted, quality slumber every night.

If your schedule allows for midday napping I would highly encourage this as well. About of us working the 9-to-5 desk-bound job are unable to nap during the workweek so at a blank minimum, nap fifteen to 30 minutes on Saturdays and Sundays. These naps volition improve muscular recovery, improve memory call back, and amend brusk-term alertness.

To optimize sleep hygiene I recommend abstaining from looking at a digital screen ane to 2 hours pre-bed. Artificial lite interferes with your body'southward natural circadian rhythm and melatonin release. If you must piece of work on your computer in the evenings consider gratuitous software like f.lux, which "makes the colour of your computer'south display adapt to the fourth dimension of day, warm at dark and like sunlight during the mean solar day."

As you enter your bedroom accept note of the room darkness. If it'southward non pitch black, consider removing whatsoever nightlights, calculation blackout curtains to encompass the windows, and/or using a sleep mask. Also consider room temperature – most people sleep the soundest when the room temperature is betwixt 75 and 54 degrees Fahrenheit. I have personally found a room temperature of 68 to 70 degrees Fahrenheit to exist optimal for me.

One time you lay downward, earlier you migrate off to sleep, consider mattress comfort and exterior noise levels. Optimal mattress firmness is relative to the individual but if your mattress has go overly soft and saggy, then I encourage you to invest in a new mattress as soon equally possible – the benefits far outweigh the financial costs.

If you lay down hear the neighborhood cat caterwauling or the tenants in 3B making a racket so utilize ear plugs or a white noise machine. Ear plugs are an inexpensive and portable but they may autumn out of your ears throughout the dark. A white racket machine provides abiding exterior dissonance minimization but requires electricity to role and is significantly more than expensive than earplugs.

Once you lot've optimized your sleep surround based on the same parameters I guarantee your recovery and energy will improve.

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Source: https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

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