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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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  #1  
Old 09-30-2009, 10:28 AM
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Frank McGrath's Workout & Biography



Frank is an awesome up and coming newly turned pro bodybuilder, who at the age of 26, has developed some of the biggest biceps around, comparing favourably to many top competitive bodybuilders. His waist is also only 28 inches! A waist that small on a superheavyweight is practically unheard of. Although we all know some bodybuilders make false claims, it's very easy to tell from the picture above just how tiny Frank's waist is. Coupled with his enormous arms and awesome V-Taper, he has a great look! Frank was also born at my city of birth - St. John's, Newfoundland. He is probably the best bodybuilder in Newfoundland's history. Frank earned his IFBB pro card by winning the superheavyweight and overall at the CBBF Canadian Champtionships in 2003. He has since competed in the 2004 Toronto Pro, where he placed 12th. In my opinion, Frank was overlooked at the show in place of other better known bodybuilders. He definitely had the goods to place in the top 10. I expect a bright future from Frank, and wish him the best of luck with his future in professional bodybuilding.

Full Name: Frank McGrath
Location: Dunville, Newfoundland, Canada.
Date of Birth: August 9, 1978
Place of Birth: St. John's , Newfoundland, Canada.
Height: 5'11
Off Season Weight: 265 lbs.
Competition Weight: 240 lbs.


The exercises that you see Wrath doing in the DVD's are the exercises
that he uses in his personal routine. Here is his routine.

Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps

Day 2: Back
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps

Day 3: Off

Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Lunges: 3 sets x 15-12 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps

Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
DB Shrugs: 4 sets x 12-8 reps

Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps
Skullcrushers: 4 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps

Day 7: Off










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  #2  
Old 09-30-2009, 11:51 AM
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Gotta say his arm are unreal....wonder what he looks like these days
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Old 02-24-2011, 08:26 PM
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He's my fuel and motivation, my inspiration and expectation, my fcnk hero.
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Old 02-24-2011, 11:39 PM
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i've always liked his build and wondered why we've never seen more from him.
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Old 02-25-2011, 06:56 AM
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Quote:
Originally Posted by ctrl View Post
i've always liked his build .
agreed..
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Old 05-21-2011, 04:08 PM
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Question Help

does 12-6 mean 12 then 10 then 8 then 6 ?

and if so does that mean when you do 4 sets 12-8 you do 12 twice or 8 twice ?
12 12 10 8
0r 12 10 8 8
thanks
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