My new routine Using GP's P,RP,S method??
I am starting my own routine with the chest routine from GP implimented
Can you guys tell me what you think? i need some suggested sets and reps for some exercises ( even add or remove some exercises if you feel the need)
This is just week 1 so there are 2 more to come i'll post them later. Im just trying for max variation over the 3 weeks.
Thanks guys
Oh yeah we are (me and my brother) measuring our chests to see if this Gp chest routine really will make our chests "grow like a weed" (Scotty!!)
Week 1
Monday
Chest
Bench press 3 x 4-6
Incline press 3 x 6-8
Decline flyes 3 x 10-12
Arms
BB curl 2 x 4-6
90* preacher 2 x 4-6
Hammer Curl 2 x 4-6
CG bench 3 x 4-6
Skull crush 2 x 4-6
Single arm db ext 2 x 4-6
Abs
Fit ball crunch 3 x 8-10
Lower back
Hyper extension 1 set light (warm up) 2 x 12
Calves
Seated 3 x 6-8
Wednesday
Quads
Squats 3 x 4-6
45* leg press 3 x 4-6
Single leg ext 2 x 4-6
Hamstrings/lowerback
Stiff leg Deads (warm up set) 2x 6-12
Lying Leg curls 3 x 8-10
Calves
Toe press 45* leg press 2 x 6-8
Abs
Hanging knee raise 3x failure
Friday
Back
Weighted wide/chin ups 3 x 4-6
Bent ova row 4 x 4-6
CG row 3 x 4-6
Shrugs 2 x 8-10
Shoulders
Military press3 x 4-6
Barbell Upright row 3 x 4-6
Lat raises3 x 4-6
Lowerback
Deadlifts (warm up) 2 x 6-12
Calves
Barbell toe raises 3 x 6-8
Abs
Twisting crunches 3 x 6-8 (on cable mach)
I am starting my own routine with the chest routine from GP implimented
Can you guys tell me what you think? i need some suggested sets and reps for some exercises ( even add or remove some exercises if you feel the need)
This is just week 1 so there are 2 more to come i'll post them later. Im just trying for max variation over the 3 weeks.
Thanks guys
Oh yeah we are (me and my brother) measuring our chests to see if this Gp chest routine really will make our chests "grow like a weed" (Scotty!!)
Week 1
Monday
Chest
Bench press 3 x 4-6
Incline press 3 x 6-8
Decline flyes 3 x 10-12
Arms
BB curl 2 x 4-6
90* preacher 2 x 4-6
Hammer Curl 2 x 4-6
CG bench 3 x 4-6
Skull crush 2 x 4-6
Single arm db ext 2 x 4-6
Abs
Fit ball crunch 3 x 8-10
Lower back
Hyper extension 1 set light (warm up) 2 x 12
Calves
Seated 3 x 6-8
Wednesday
Quads
Squats 3 x 4-6
45* leg press 3 x 4-6
Single leg ext 2 x 4-6
Hamstrings/lowerback
Stiff leg Deads (warm up set) 2x 6-12
Lying Leg curls 3 x 8-10
Calves
Toe press 45* leg press 2 x 6-8
Abs
Hanging knee raise 3x failure
Friday
Back
Weighted wide/chin ups 3 x 4-6
Bent ova row 4 x 4-6
CG row 3 x 4-6
Shrugs 2 x 8-10
Shoulders
Military press3 x 4-6
Barbell Upright row 3 x 4-6
Lat raises3 x 4-6
Lowerback
Deadlifts (warm up) 2 x 6-12
Calves
Barbell toe raises 3 x 6-8
Abs
Twisting crunches 3 x 6-8 (on cable mach)
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