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Please, Please need your advice.....
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Posted by: danchubbz
Below is my new P/RR/S routine, never tried it before and am excited about trying it out after hearing so many good things.
Can u please look at my routine and let me know your thoughts, will be starting it next Monday so would really appreciate your feedback asap.
My split is as follows:
Monday: Chest and Triceps
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders and Traps
Friday: Back and Biceps
Saturday: Off
Sunday: Off
POWER:
Chest & Tri's:
1. Flat DB/BB Press - 3x 4-6
2. Incline DB/BB Press - 3x 4-6
3. Weighted Dips (W)- 3x 4-6
4. CG Bench Press - 3x 4-6
5. Skull Crushers - 2x 4-6
Legs:
1. Squats - 4x 4-6
2. Deadlifts - 3x 4-6
3. SLDL - 3X 4-6
4. Calve Raise - 3x 4-6
5. Single Leg extensions – 2 x 4-6
Shoulders and Traps:
1. DB Press - 3x 4-6
2. Arnold Press - 3x 4-6
3. DB Front Raise - 3x 4-6
4. 1/2 Power Cleans- 3x 4-6
5. BB Shrugs 2x 4-6
Back and Bi's:
1. Pull-Up's (WG) - 4x 4-6
2. Partial Deadlifts- 4x 4-6
3. BO Rows - 3x 4-6
4. E-Z Bar Curls - 3x 4-6
5. Hammer Curls - 2x 4-6
Rep Range:
Chest and Tri’s
1. Flat DB Press - 4x 7-9
2. Incline DB Press - 3x 10-12
3. Cable Cross - 3x 13-15
4. Pull Down's - 3x 10-12
5. Single Arm Pull down - 3x 13-15
Legs:
1. Squats - 3x 7-9
2. Leg Press - 3x 10-12
3. Leg extensions - 3x 13-15
4. Lying Leg Curls - 3x 10-12
5. Seated Calve Raise - 3x 13-15
Shoulders and Traps:
1. Military BB Press - 3x 7-9
2. Lat Raise - 3x 10-12
3. Reverse Peck Deck 3x 13-15
4. DB Shrugs 3x 10-12
5. CG Up-right Row 2x 13-15
Back and Biceps's:
1. Pull Up's (NG/W) - 4x 7-9
2. T-Bar Rows - 3x 10-12
3. Seated Row (W)- 3x 13-15
4. Preacher Curls - 2x 10-12
5. Alt DB Curls - 3x 13-15
Shock:
Chest and Triceps:
1. Hammer Strength Press - (Drop set) 3x 8-6 each
2. Incline DB Press Superset with Incline DB Flye 3x 8-6 each
3. Decline Press (Smith) - (Drop Set) 3x 8-6
4. French Press - (Drop Set) - 3x 8-6 each
5. Throw In’s (Drop Set) - 3x 8-6 each
Legs:
1. BB Squats SS with sissy squats 3X 8-6 each
2. Deadlifts SS with good mornings 3x 8-6 each
3. Leg extensions - (Drop Set) 2x 8-6 each
4. Lying Legn Curl (Drop Set) 2x 8-6 each
5. Clave Raise (Drop Set) 3x 8-6 each
Shoulers and Traps:
1. Machine Shoulder Press (Drop Set) 3x 8-6 each
2. Machine Lat Raise (DS) 3x 8-6 each
3. Rev Peck Deck (DS) 3x 8-6 each
4. DB Shrugs SS with BB NG Upright Row 3x 8-6 each
5. Behind back BB Shrugs SS Front BB Shrugs 2x 8-6 each
Back and Bi's:
1. Lat Pull down(WG) SS with Straight arm pull down 3x 8-6 each
2. Full BO BB Row (DS) 3x 8-6 each
3. Behind Neck wide pull down SS with BO lat raise 3x 8-6 each
4. Pull Over's (DS) 2x 8-6 each
5. Seated DB Curls (DS) 2x 8-6 each
6. Seatyed Hammer DB Curls (DS) 2x 8-6 each
Will try and do cardio 2 times a week, fat burn and HIIT.
Cheers.
Posted by: mike456
keep the prrs, template, but make a workout using the stickies. 
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