my new workout, every body part 3 times a week.

[nuknuk]

Since I am home every other month, I decided to try and get the most out of the gym while I am home. So I created this workout to hit everything 3 times a week. I can still train when Im at work but we dont have a full gym. So I mostly do TRX.

Everything is 4 sets 15-25 reps. Calves are done a little everyday and forearms and abs are hit a little EOD.
Workout A(1)Chest, Shoulders, Triceps.


Bench Press
Incline Machine Press
Dumbell Flat Press
Side Dumbell Raise
Machine Overhead Press
Front Bar Raise -ss- Shurgs
Skull Crushers-ss-Elbow Tucks-ss-Close Grip Bench Press


Workout B(1)
Legs, Back, Biceps.


Squats
Lunges
Inner Thigh Machine
Pullups
One Arm Dumbell Rows
Underhand Cable Rows
Dumbell Curls 10 reg./10 hammer
Barbell Curls
One Arm Machine Curls


Workout A(2)


Incline Bench Press
Seated Press
Incline Dumbell Flys
Machine Side Raise
Machine Press Front Grip
Upright Rows
Rope Pressdowns
Cable Elbow Tucks
Overhead Dumbell Raise


Workout B(2)


Squats
Wide Stance Leg Press
Leg Curls Lying
Pullups
Machine Row
Underhand Pulldowns
Cable Curls One Arm
Preacher Curls
Seated Dumbell Curls


Workout A(3)


Machine Chest Press
Incline Smith Press
Decline Bench
Smith Shoulder Press
Cable Side Raises
Reverse Flys -ss- Shurgs
Dumbell Kickbacks
Cable Pressdowns
One Arm Cable Ext.


Workout B(3)


Leg Ext.
Single Leg Curl
Inner Thigh Machine
Pullups -ss- Underhand Cable Rows
V-Bar Pulldowns -ss- Straight Arm Pulldowns
Deadlifts
Dumbell Curls
E-Z Bar Curls
Hammer Curls

 

[The Dude]

Holy smokes man! That's some insane frequency. Once a week is absolute tops for me even when everything is perfect. I can't imagine your food intake just to support that much training. That's awesome. Do you feel that you can make good gains or is that more of a maintenance or fun thing?

 

[nuknuk]

im still trying to gain, and I have never been more sore, mainly in the upper body. I get so crazy ass pumped that sometimes I cant finish because my muscles start to cramp on me while training.

 

[HackTwat]

Good Lord!! Get it Nuk!!! I've tried similar styles and enjoyed it but couldn't sustain it over 3 to 4 weeks at a time. More of a body shocker

 

[freakinthegym]

I like it!

 

[Erabus]

I have to agree with Austin 311 on this one. This would be more of a body shock than a long term program. At my age (54) I can get sore just getting out of bed in the morning. If it works for you by all means give it hell and enjoy the results.

 

[HackTwat]

Damn son...54...You get it big guy!!! I'm with ya on the sore in the morning shit. Couldnt go back to workin out then if I wanted to. takes me 2 hours to get to movin good

 

[Presser]

yeah thats one hell of a routine, but i would imagine it shocks ur muscles nicely, and with the size you had/have it doesn't take much evoke muscle memory.

 

[nuknuk]

yeah and it will be a 4 weeks on and 4 weeks off due to my work schedule so should be perfect for me.

 

[Metal85]

Nuk your newer avatar really shows improvement from whenever it was I saw your pix

 

[nuknuk]

still getting the craziest pumps to where my muscles start cramping on me during training, from the high volume/reps of this workout. Its gotta be funny to some people watch me jump and twitch when the cramps come on during training, lol!

 

[nuknuk]

I train at a fast pace also. Mainly because Im training by myself now.

 

[The Dude]

That volume and pace must burn some serious calories! Are you doing any cardio? Are you getting leaner? Your recovery ability has always blown me away

 

[nuknuk]

That volume and pace must burn some serious calories! Are you doing any cardio? Are you getting leaner? Your recovery ability has always blown me away

only do like 5 to 10min on the bike before every workout. As far as leaner, I am watching more of what I eat, some junk here and there, but a lot better then what past off seasons diet have been for sure. Im a good 245-247lbs in the morning, but everyone thinks I weigh more. As far as recovery, yeah im always ready to train something, could go right now, haha.

 

[Presser]

only do like 5 to 10min on the bike before every workout. As far as leaner, I am watching more of what I eat, some junk here and there, but a lot better then what past off seasons diet have been for sure. Im a good 245-247lbs in the morning, but everyone thinks I weigh more. As far as recovery, yeah im always ready to train something, could go right now, haha.

lucky you, i have to sike myself up to train the past couple months, its been tough getting motivated!

 

[dorian123]

lucky you, i have to sike myself up to train the past couple months, its been tough getting motivated!

how do you do that? music, videos? Sometimes I'll watch some Markus Ruhl highlight videos or Blood and Guts before a workout

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oh yeah and I almost forgot Napoleon Dynamite