Checkout my workout

[jd62]

It targets upper chest, shoulders and traps mainly. It is supposed to make these specific areas bigger to proportion better with the rest of your body. I got this workout from a very reliable friend of mine who was a navy seal and knows waaay more about training than I ever will.

He says the key to growth from this is that your first set needs to be as heavy as you can go then go down each set, but on the last set of 8, try to use the same weight as the 1st set.
It is also meant to be a 2 person workout with NO REST in between sets (just enough time for the other guy to go)

Phase One-Bulking Do for 3-4 months

Day One
Chest/Shoulders/Triceps/Abs

Incline Dumbbell Press 3 X 10 1 X 8
Skull Crushers 3 X 10 1 X 8
Military Press (front) 3 X 10 1 X 8
Cable Push-Downs(close grip) 3 X 10 1 X 8
Incline Bench Press 3 X 10 1 X 8
Over-Head Tricep Extensions 3 X 10 1 X 8
Arnold Press 3 X 10 1 X 8
Side/Rear Lateral Raises 3 X 10 1 X 8
Dumbbell Flys 3 X 10 1 X 8
High Arm Pec Deck 3 X 10 1 X 8
Bent-Over Dumbbell Flys 3 X 10 1 X 8
Cable Cross-Overs 3 X 10 1 X 8
Abs


Day Two
Back/Traps/Biceps

Pull-Ups 3 X 12 1 X 10
Preacher Curls (close grip) 3 X 10 1 X 8
Seated Rows 3 X 10 1 X 8
Hammer Curls 3 X 10 1 X 8
Upright Rows 3 X 10 1 X 8
Close Grip Barbell Curls 3 X 10 1 X 8
Dumbbell Shrugs 2 X 15 1 X 12
Barbell Curls 3 X 10 1 X 8
Reverse Incline Flyes 3 X 10 1 X 8

Day Three
Cardio/Forearms/Abs

Military Press (rear) 3 X 10 1 X 8
Rear Forearm Curls 5 X 15 1 Set to failure
Reverse Forearm Curls 5 X 15 1 Set to failure
Forearm Curls 5 X 15 1 Set to failure
Forearm Twists 5 X 15 1 Set to failure
Seal Workout
Jog 1-2 Hours
Abs Lots of them

Day Four
Chest/Shoulders/Triceps/Abs

Incline Bench Press 3 X 10 1 X 8
Skull Crushers 3 X 10 1 X 8
Military Press 3 X 10 1 X 8
High Arm Pec Deck 3 X 10 1 X 8
Arnold Press 3 X 10 1 X 8
Cable Push-Downs 3 X 10 1 X 8
Dumbbell Flys 3 X 10 1 X 8
BentDumbbell Flys 3 X 10 1 X 8
Cable Cross-Overs 3 X 10 1 X 8
Over-Head Tricep Extensions 3 X 10 1 X 8
Side/Rear Lateral Raises 3 X 10 1 X 8
Abs

Day Five
Back/Biceps/Cardio/Forearms

Pull-Ups 3 X 12 1 X 10
Barbell Curls (close) 3 X 10 1 X 8
Arnold Press 3 X 10 1 X 8
Hammer Curls 3 X 10 1 X 8
Seated Rows 3 X 10 1 X 8
Cable Curls 3 X 10 1 X 8
Upright Rows 3 X 10 1 X 8
Dumbbell Shrugs 3 X 10 1 X 8
Forearm Curls 5 X 15 1 Set to failure
Reverse Forearm Curls 5 X 15 1 Set to failure
Rear Forearm Curls 5 X 15 1 Set to failure
Military Press (rear) 3 X 10 1 X 8
Jog 1-2 Hours


Day Six
Cardio/Abs

Jog 1-2 Hours
Abs Lots of them

Day Seven
Rest/Forearms

Forearm Curls 5 X 15 1 Set to failure
Reverse Forearm Curls 5 X 15 1 Set to failure
Rear Forearm Curls 5 X 15 1 Set to failure
Forearm Twists 5 X 15 1 Set to failure


I have done it for 2 weeks and I see a difference in my shoulders and upper chest already.
Days 1,2,4,5 are really draining in the gym, its almost like cardio.

 

[jd62]

Phase Two-Cutting 2-3 months

Day One
Shoulders/Chest

Incline Dumbbell Press 1 X 20 3 X 15
Machine Reverse Deltoid Flys 1 X 20 3 X 15
Military Press 1 X 20 3 X 15
Incline Dumbbell Flys 1 X 20 3 X 15
Arnold Press 1 X 20 3 X 15
Cable Cross-Overs 1 X 20 3 X 15
Side Lateral Raises (thumbs down) 1 X 20 3 X 15
High Arm Pec Deck 1 X 20 3 X 15

Day Two
Push-Ups/Sit-Ups/Pull-Ups/Sprints

PART ONE
One Half Max Push-Ups
One Half Max Sit-Ups
One Half Max Pull-Ups
Rest for 30 seconds
Repeat until failure

PART TWO
Sprint uphill for 30 seconds
Rest for 1 minute
Repeat for atleast 20 minutes

Day Three
Running/Sprints/Forearms

Rear Forearm Curls 5 X 20 1 Set to failure
Reverse Forearm Curls 5 X 20 1 Set to failure
Forearm Curls 5 X 20 1 Set to failure

PART ONE
Run for 30 minutes at moderat pace

PART TWO
Sprint uphill for 30 seconds
Rest for 1 minute
Repeat for atleast 20 minutes

Day Four
Back/Traps/Biceps

Pull-Ups 3 X15 1 set to failure
Preacher Curls (close grip) 1 X 20 3 X 15
Side Lateral Raises 1 X 20 3 X 15
Seated Rows 1 X 20 3 X 15
Hammer Curls 1 X 20 3 X 15
Dumbbell Shrugs 3 X 20 1 set to failure
Reverse Deltoid Machine 1 X 20 3 X 15
Concentration Curls 1 X 20 3 X 15
Upright Rows 1 X 20 3 X 15
Military Press (rear) 1 X 20 3 X 15
Reverse Barbell Curls 1 X 20 3 X 15
Side Lateral Raises (thumbs down) 1 X 20 3 X 15

Day Five
Cardio/Upper Chest(one set)/Forearms

Rear Forearm Curls 5 X 20 1 Set to failure
Reverse Forearm Curls 5 X 20 1 Set to failure
Forearm Curls 5 X 20 1 Set to failure
Run for 1 hour at moderate pace
High Arm Pec Deck 1 set to failure
at first set
weight

Day Six
Push-Ups/Sit-Ups/Pull-Ups/Sprints

PART ONE
One Half Max Push-Ups
One Half Max Sit-Ups
One Half Max Pull-Ups
Rest for 30 seconds
Repeat until failure

PART TWO
Sprint uphill for 30 seconds
Rest for 1 minute
Repeat for atleast 20 minutes

Day Seven
Rest/Forearms

Rear Forearm Curls 5 X 20 1 Set to failure
Reverse Forearm Curls 5 X 20 1 Set to failure
Forearm Curls 5 X 20 1 Set to failure

 

[pupeye]

Thats' pretty bad man. 55 sets for forearms? NO leg work? Check out the training stickies for good proven programs.

 

[jd62]

Yeah, those are the first things i noticed too. For forearms, they are supposed to be worked hard, heavy and often, I usually do em while i sit on the couch and watch TV. But the legs, I agree it needs some, Actually today in the gym I did squats, deads and legpress along with the regular day 3.
The goal of this workout isnt to make your whole body bigger, but to make these specific areas bigger in proportion to the rest of your body. Its not a typical fullbody program, its all about proportion.

 

[Thickneck]

Wow , that is alot of sets and exercises . I hope you do not do that stuff in the order that you wrote it. Group all bodypart exercises together. Example don't do a set of curls and then go do a set of pull downs. To lift heavy to build size you need to rest in between sets so you can lift heavy. Imo quit the running and train your legs heavy. That is a shit load of sets imo. Good luck in your workouts.

 

[chipmunk]

That is a shit load of sets imo.

Damn right Mr. Thickneck!

 

[jd62]

It is alot of reps and sets, towards the end of it I can barely lift my arms.
Is it too much? I dont think its its overtraining if your already in good shape to start out.
Ive gained weight since ive started doing and can see the lean muscle. I sleep 8-12 hrs a night and eat as much as I possbly can.