Tom's Hennigan's Sandbox

Tom Hennigan'sSandbox

MF New Bodybuilding Routine

Based on Men's Fitness November 2009.

The first week use 90% of your rep max. Second week-100%, Third week 100%+. Fourth week push the weight to failure missing reps is OK.

Exercises should be performed in order.

Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.

Reps can also be duration in seconds for exercises without reps.

Rest is in seconds.

Day 1
Exercise	Weight	Reps	Rest
Row, Bent Over, Barbell	5RM	5	60
Row, Bent Over, Barbell	5RM	5	60
Row, Bent Over, Barbell	5RM	5	60
Row, Bent Over, Barbell	5RM	5	60
Row, Bent Over, Barbell	5RM	5	60
Chin-up	BW	8	60
Chin-up	BW	8	60
Chin-up	BW	8	60
Press, Bench	5RM	5	60
Press, Bench	5RM	5	60
Press, Bench	5RM	5	60
Press, Bench	5RM	5	60
Press, Bench	5RM	5	60
Dips	BW	10	60
Dips	BW	10	60
Dips	BW	10	60
Press, Standing, Dumbbell, Neutral Grip	10RM	10	60
Press, Standing, Dumbbell, Neutral Grip	10RM	10	60
Press, Standing, Dumbbell, Neutral Grip	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	0
Curls, Barbell	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	0
Curls, Barbell	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	0
Curls, Barbell	10RM	10	60

Day 2
Exercise	Weight	Reps	Rest
Squat	5RM	5	60
Squat	5RM	5	60
Squat	5RM	5	60
Squat	5RM	5	60
Squat	5RM	5	60
Deadlift, Romanian	5RM	5	60
Deadlift, Romanian	5RM	5	60
Deadlift, Romanian	5RM	5	60
Deadlift, Romanian	5RM	5	60
Deadlift, Romanian	5RM	5	60
Lunge Barbell	10RM	10	60
Lunge Barbell	10RM	10	60
Lunge Barbell	10RM	10	60
Raises, Calf Raises Seated	20RM	20	60
Raises, Calf Raises Seated	20RM	20	60
Raises, Calf Raises Seated	20RM	20	60
Raises, Leg, Hanging	BW	15	0
Crunches, Swiss Ball	BW	15	0
Crunches, Bicycle	BW	15	60
Raises, Leg, Hanging	BW	15	0
Crunches, Swiss Ball	BW	15	0
Crunches, Bicycle	BW	15	60
Raises, Leg, Hanging	BW	15	0
Crunches, Swiss Ball	BW	15	0
Crunches, Bicycle	BW	15	60

Day 3
Exercise	Weight	Reps	Rest
Row, Bent Over, Barbell, Reverse Grip	12RM	12	60
Row, Bent Over, Barbell, Reverse Grip	12RM	12	60
Row, Bent Over, Barbell, Reverse Grip	12RM	12	60
Pulldown Straight Arm	12RM	12	60
Pulldown Straight Arm	12RM	12	60
Pulldown Straight Arm	12RM	12	60
Press, Bench	12RM	12	60
Press, Bench	12RM	12	60
Press, Bench	12RM	12	60
Flys Incline	12RM	12	60
Flys Incline	12RM	12	60
Flys Incline	12RM	12	60
Raises, Lateral, Bent Over	12RM	12	60
Raises, Lateral, Bent Over	12RM	12	60
Raises, Lateral, Bent Over	12RM	12	60
Raises, Lateral, Dumbbell Raise	12RM	12	60
Raises, Lateral, Dumbbell Raise	12RM	12	60
Raises, Lateral, Dumbbell Raise	12RM	12	60
Dips	12RM	12	60
Dips	12RM	12	60
Dips	12RM	12	60
Curls, Dumbbell, Incline	12RM	12	60
Curls, Dumbbell, Incline	12RM	12	60
Curls, Dumbbell, Incline	12RM	12	60

Day 4
Exercise	Weight	Reps	Rest
Squat	12RM	12	60
Squat	12RM	12	60
Squat	20RM	20	60
Deadlift, Romanian	12RM	12	60
Deadlift, Romanian	12RM	12	60
Deadlift, Romanian	20RM	20	60
Squat, Bulgarian Split Squat	12RM	12	60
Squat, Bulgarian Split Squat	12RM	12	60
Squat, Bulgarian Split Squat	12RM	12	60
Deadlift, Dumbbell Romanian Single Leg	12RM	12	60
Deadlift, Dumbbell Romanian Single Leg	12RM	12	60
Deadlift, Dumbbell Romanian Single Leg	12RM	12	60
Raises, Calf Raises	20RM	20	60
Raises, Calf Raises	20RM	20	60
Raises, Calf Raises	20RM	20	60
Twists, Russian	MB	20	0
Plank (Seconds)	BW	60	60
Twists, Russian	MB	20	0
Plank (Seconds)	BW	60	60
Twists, Russian	MB	20	0
Plank (Seconds)	BW	60	60

Day 5
Exercise	Weight	Reps	Rest

Day 6
Exercise	Weight	Reps	Rest

Day 7
Exercise	Weight	Reps	Rest

Tom Hennigan'sSandbox

MF New Bodybuilding Routine

Tom Hennigan

Life

Work

Friends and Links