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  1. #6061
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    DAY 1 Chest and Calves
    DAY 2 Back
    DAY 3 Off
    DAY 4 Arms and Forearms
    DAY 5 Shoulders and Calves
    DAY 6 Legs
    DAY 7 Off

    5 exercises per body part
    4 sets, 10-12 reps per set, per exercise
    1 min rest between sets

  2. #6062
    OLYMPIAN The Solution's Avatar
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    Erie, PA
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    Consistency is key!
    Hows the school year?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #6063
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by The Solution View Post
    Consistency is key!
    Hows the school year?
    Yes, it is.

    And this has probably been my best year ever.

  4. #6064
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/10

    Day 2
    Back
    Wide grip assisted pull-up 4x10-12 pyramid to -70x6
    Close grip pull down 4x10-12 pyr to 100
    One-arm db rows 4x10-12 pyr to 45x8

  5. #6065
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/12

    Day 4
    Arms
    Superset
    Db curls 4x10-12 pyr to 25
    1db ovhd tri press 4x10-12 pyr to 40

    Superset
    EZ bar curl 4x10-12 pyr to 50
    Tri pushdowns 4x10-12 pyr to 50

    Forearms
    Barbell wrist curls 4x10-12 pyr to 50
    BB reverse curls 4x10-12 pyr to 40
    Treadmill 30 minutes 3 speed 3 incline

  6. #6066
    RX MEMBER
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    Solid workout!


  7. #6067
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Solid workout!

    Thanks, Mike. :-)

  8. #6068
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/14/18

    Day 5 and 6
    Shoulders
    Front, side, bent over w.u. 2 1/2 3x15
    Db press 4x10-12 pyr to 20lb dbs
    Smith Machine press 4x10-12 pyr to 25lb (plus Smith assembly)
    Side laterals 4x10-12 pyr to 12.5lb dbs

    Bent over side laterals 4x10-12 pyr to
    Db front raises 4x10-12 pyr to

    Calves
    Toe press 4x10-12 pyr to
    Standing calf raises 4x10-12 pyr to

    Legs
    Leg press 4x10-12 pyr to 3 plates +25lb per side
    Leg extension 4x10-12 pyr to 105x10
    Leg curls 4x10-12 pyr to 120x9

  9. #6069
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    Excellent workout, nicely paced, great choices for each bp (body part).


  10. #6070
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    4/16

    Day 1
    Chest
    Db bench 4x10-12 pyramid to 40lb dbs x10
    Db incline bench 4x10-12 pyr to 35lb dbs
    Pec deck 4x10-12 pyr to 90lb
    Push ups 4x10-12: 6 reps, 6, 6, 6
    Calves
    Seated toe press 4x15 pyr to 150lb

  11. #6071
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Excellent workout, nicely paced, great choices for each bp (body part).

    You’re making me blush red, white, and blue. Lol
    I’m not sure I deserve all that praise

  12. #6072
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 2
    4/18
    Back
    Db rows 4x12 pyr to 50lb db
    Wide grip assisted pull-up 4x10-12 pyramid to -100x12, -120x12, -130x12, -120x12
    Close grip pull down 4x10-12 pyr to 100
    Db curls for pump

  13. #6073
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 4
    4/19
    Arms
    Superset
    Db curls 4x10-12 pyr to 30
    1db ovhd tri press 4x10-12 pyr to 40
    Superset
    EZ bar curl 4x10-12 pyr to 60x10
    Tri pushdowns 4x10-12 pyr to 60x6
    Forearms
    Barbell wrist curls 4x10-12 pyr to 60x8
    BB reverse curls 4x10-12 pyr to 50x10
    Treadmill 30 minutes 3 speed 3 incline

  14. #6074
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Day 5
    4/20
    Shoulders
    Db press 4x10-12 — 10, 20, 20, 25x12
    Cable side laterals 4x10-12 — 10, 10, 10, 10x12
    Bent over side laterals 4x10-12 — 5, 10, 10, 10x12
    Db front raises 4x10-12 — 5, 10, 10, 10x12
    Calves
    Toe press 4x15 pyr to 250 lbs.
    Treadmill 60 minutes 3.0 speed 3.0 incline

  15. #6075
    RX MEMBER
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    Curt, your dedication & consistency are inspiring.

    Last edited by hifrommike65; 04-21-2018 at 08:05 PM.

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