Hi Guys/Gals,
Right as you may or maynot know i have been training for 7 years now and i have made unbelievable gains. Most of my gains were in the first 3 years. I dont go to a gym, my choice, and have set up my own equipment in my room at home. The routine you will see may shock you and you may insult it or call me a c*ck but i guarantee you that this actually works for me! (see my stats on the beginners thread, titled "i am Konan". I now train from March to September...and rest my body from October to February (rest my body meaning i train 2 days a week with exercises so that i dont gain too much fat over the winter break and also allow myself to indulge in foods i wouldnt be allowed to eat if i was in training). I do this to allow my body rest. MAN do i abuse my body when im training hard! I find that a break does it good personally!
Monday - Bicep day! My favourite!
Seated Incline DB curls 4 sets of 10 reps........i superset this exercise with Seated Incline Hammer curls 4 sets of 10 reps
Standing Barbell Curls 4 sets of 10 reps.....for each set i increase the poundage by how strong I feel. The final set i will have the most poundage of all and then strip 5 kilos off every 4 reps untill i cant feel my arms!
Preacher Curls 2 sets of 8 reps
Concentration Curls 2 sets of 8 reps
Tuesday - Legs + Cardio + Abs
Squats 5 sets of 10 reps
DB Leg Raises 5 sets of 10 reps
Cardio is 20-25 min light walk/jog......metabolism is quite high so i dont go overboard with cardio
Abs - i train my abs with exercises that will target my upper, middle, and lower abs.
Wednesday - Chest
Incline DB press 3 sets of 10 reps ( i can use various angles of inclines on my bench which i use to confuse the chest from plateau.)
Flat BB press 3 sets of 10 reps
Decline DB press 2 sets of 10 reps
Incline or Flat DB flyes 2 sets of 10 reps
Thursday - Rest day - Abs
(i may do cardio again as on Tuesday and train Abs also)
Friday - Complete rest
Saturday - Delts
Upright BB rows 4 sets of 10 reps....i superset this exercise with DB lateral raises 4 sets of 8-10 reps
Military Press 4 sets of 10 reps...last set to failure
Rear lateral raises on bench 3 sets of 8-10 reps
Sunday - Triceps and chest
Skullcrushers 4 sets of 10 reps.....superset with DB kickbacks 4 sets 10 reps
Tricep Pulldowns 4 sets of 10 reps
i will incorparate some chest on Sunday just for a great pump. Below are the chest exercises for Sunday. The blood in the muscle of the tricep is unbelievable at the end of the workout!
Weighted Dips 3 sets of 12 reps
Seated DB flyes 3 sets to failure
Thats it! Whats that i hear you say...Oh yeah my back! I train my back once a week...and that would be Underarm Chin ups 3 sets to failure...1 exercise for my back and thats all i do! I would agree im missing slight middle back musculature but my lats are someting to be proud of! Remember it works for me and thats all that matters. By all means try and incorparate some of these exercises into yours and let me know what you think!
Train Hard! Konan!
Right as you may or maynot know i have been training for 7 years now and i have made unbelievable gains. Most of my gains were in the first 3 years. I dont go to a gym, my choice, and have set up my own equipment in my room at home. The routine you will see may shock you and you may insult it or call me a c*ck but i guarantee you that this actually works for me! (see my stats on the beginners thread, titled "i am Konan". I now train from March to September...and rest my body from October to February (rest my body meaning i train 2 days a week with exercises so that i dont gain too much fat over the winter break and also allow myself to indulge in foods i wouldnt be allowed to eat if i was in training). I do this to allow my body rest. MAN do i abuse my body when im training hard! I find that a break does it good personally!
Monday - Bicep day! My favourite!
Seated Incline DB curls 4 sets of 10 reps........i superset this exercise with Seated Incline Hammer curls 4 sets of 10 reps
Standing Barbell Curls 4 sets of 10 reps.....for each set i increase the poundage by how strong I feel. The final set i will have the most poundage of all and then strip 5 kilos off every 4 reps untill i cant feel my arms!
Preacher Curls 2 sets of 8 reps
Concentration Curls 2 sets of 8 reps
Tuesday - Legs + Cardio + Abs
Squats 5 sets of 10 reps
DB Leg Raises 5 sets of 10 reps
Cardio is 20-25 min light walk/jog......metabolism is quite high so i dont go overboard with cardio
Abs - i train my abs with exercises that will target my upper, middle, and lower abs.
Wednesday - Chest
Incline DB press 3 sets of 10 reps ( i can use various angles of inclines on my bench which i use to confuse the chest from plateau.)
Flat BB press 3 sets of 10 reps
Decline DB press 2 sets of 10 reps
Incline or Flat DB flyes 2 sets of 10 reps
Thursday - Rest day - Abs
(i may do cardio again as on Tuesday and train Abs also)
Friday - Complete rest
Saturday - Delts
Upright BB rows 4 sets of 10 reps....i superset this exercise with DB lateral raises 4 sets of 8-10 reps
Military Press 4 sets of 10 reps...last set to failure
Rear lateral raises on bench 3 sets of 8-10 reps
Sunday - Triceps and chest
Skullcrushers 4 sets of 10 reps.....superset with DB kickbacks 4 sets 10 reps
Tricep Pulldowns 4 sets of 10 reps
i will incorparate some chest on Sunday just for a great pump. Below are the chest exercises for Sunday. The blood in the muscle of the tricep is unbelievable at the end of the workout!
Weighted Dips 3 sets of 12 reps
Seated DB flyes 3 sets to failure
Thats it! Whats that i hear you say...Oh yeah my back! I train my back once a week...and that would be Underarm Chin ups 3 sets to failure...1 exercise for my back and thats all i do! I would agree im missing slight middle back musculature but my lats are someting to be proud of! Remember it works for me and thats all that matters. By all means try and incorparate some of these exercises into yours and let me know what you think!
Train Hard! Konan!
Too much steroid abuse!! Should have took da magic pill like KONAN n made incredible, safe gains! 
