Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[NovaFlex]

I'll add, I chose the double underhanded barbell rows because on this program I'm doing 26 sets weekly for back. All compound movements. And this is the only one that's biceps dominant. I did that on purpose. I can use a higher work load with double underhand and place far far greater stress on my biceps doing rows this way than any straight up bicep curl. Because of the increased activation of the biceps I will also build a stronger back using weights I wouldn't normally be able to use with the conventional double over grip. That and I get practice the hinge position better this way. Building a stronger core. Which will transfer to my front squats.

That's a lot more in depth than my reasoning, but I chose the underhand as well, for the biceps activation. I never thought about the core activation, etc.

I need to add front squats to leg days... not sure if to switch out back squats, alternate them, or just add in low volume fronts at the end of my workout..

 

[Runpuddrun]

That's a lot more in depth than my reasoning, but I chose the underhand as well, for the biceps activation. I never thought about the core activation, etc.

I need to add front squats to leg days... not sure if to switch out back squats, alternate them, or just add in low volume fronts at the end of my workout..

I think subbing front for back squats is a good idea. I wouldn't add them at the end though. It's extremely taxing on the core and PC and for me it takes all my focus.

 

[bdub22]

Day 1 in the books. I can already tell its gonna be a good routine. I think im gonna like front squatting 3x a week. Time to build some wheels haha

 

[Niner-ks]

Started this Monday but I also do CrossFit 5x/week so this may kill me. Day 2 tonight.

 

[bdub22]

Im gonna hit calfs and traps a few times a week on this program. What would be a good trap routine to throw in this program after im done with the accessory work?

 

[gr8whitetrukker]

Im gonna hit calfs and traps a few times a week on this program. What would be a good trap routine to throw in this program after im done with the accessory work?

I tried adding shrugs. Didnt last long. Severely hampered my progression on the main stuff. Dropped it

 

[bdub22]

I tried adding shrugs. Didnt last long. Severely hampered my progression on the main stuff. Dropped it

I may end up doing the same but im gonna try and do them. But its only my second day so time will tell.

 

[Niner-ks]

Don't traps get hit enough already. Seems like the rear Flys, pendlay rows can do enough if you focus on it.

 

[gr8whitetrukker]

I may end up doing the same but im gonna try and do them. But its only my second day so time will tell.

Lol, give it a month as written before you start butchering it.

 

[bdub22]

Lol, give it a month as written before you start butchering it.

Haha i will.

Don't traps get hit enough already. Seems like the rear Flys, pendlay rows can do enough if you focus on it.

You dont do pendlay rows. And i wanna have some big ole traps haha

 

[Niner-ks]

Haha i will.






You dont do pendlay rows. And i wanna have some big ole traps haha

I subbed pendlay rows for bent over rows, easier on my back. Double underhanded per truckers suggestion.

 

[gr8whitetrukker]

I subbed pendlay rows for bent over rows, easier on my back. Double underhanded per truckers suggestion.

I start each rep from the floor. Powerful quick movement to get it off the floor. With a twist. Pause in the contracted position. As much as the weight will allow. Drive the elbows back till the bar bounces on my belly. I'm still pretty bent over when in the contracted position. Not like Ronnie Coleman where he is near standing when done. Work them erectors.

 

[bdub22]

I subbed pendlay rows for bent over rows, easier on my back. Double underhanded per truckers suggestion.

Trukker subbed rows for romanian deadlifts i believe. Because you dont do bent rows. The only rows i see are seated cable rows

 

[Niner-ks]

I start each rep from the floor. Powerful quick movement to get it off the floor. With a twist. Pause in the contracted position. As much as the weight will allow. Drive the elbows back till the bar bounces on my belly. I'm still pretty bent over when in the contracted position. Not like Ronnie Coleman where he is near standing when done. Work them erectors.

Exactly what I did last night. I pretty much a stayed almost completely bent from the waist. Did the lying cable curls after that and bi's were barking.

 

[Niner-ks]

I start each rep from the floor. Powerful quick movement to get it off the floor. With a twist. Pause in the contracted position. As much as the weight will allow. Drive the elbows back till the bar bounces on my belly. I'm still pretty bent over when in the contracted position. Not like Ronnie Coleman where he is near standing when done. Work them erectors.

Exactly what I did last night. I pretty much a stayed almost completely bent from the waist. Did the lying cable curls after that and bi's were barking.

 

[gr8whitetrukker]

Trukker subbed rows for romanian deadlifts i believe. Because you dont do bent rows. The only rows i see are seated cable rows

My spin on WC's setup:

Workout "A"---

Primary work:
Front squat
Flat dumbbell
Dumbbell Rows

Secondary Work:
Leg Ext
Tricep pushdown
Machine curl
Rear delt crossover


Workout "B"---

Primary Work:
Incline Dumbbell
Bent barbell rows (pendlay)
Romanians

Secondary work:
Lying leg curls
Cable seated rows
Dumbbell laterals
Nautilus iso curl
Nautilus tricep ext

3 SETS FOR ALL EXERCISES
Undulating rep ranges 5, 8, 10 for primary work
Secondary work I generally do reps of 10. A little room to play with the secondary stuff

So it's a 6 day routine.
Workout A&B (day 1&2) reps of 8. 80% 1rpm
Workout A&B (day 3&4) reps of 5. 85% 1rpm
Workout A&B (day 5&6) reps of 10. 75% 1 rpm

No failure training
Calves preferably ED (if time permits)
Rest 1 day

 

[bdub22]

Oh i c you changed it up a bit gotcha

 

[gr8whitetrukker]

Oh i c you changed it up a bit gotcha

I may go back to more vertical pull work. I started out doing that. I switched to more thickness based rows a couple months ago.

 

[kap73]

Oh i c you changed it up a bit gotcha

Interested to see how this program works for you, ive been following this thread. Goodluck mate, trukker seems to be having a great time with it

 

[bdub22]

I may go back to more vertical pull work. I started out doing that. I switched to more thickness based rows a couple months ago.

Well your backs def looking thick. How long have you been on that routine?