As promised to Vale Tudo: P,RR,S workout 1... [Forum Archive]

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As promised to Vale Tudo: P,RR,S workout 1...

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Posted by: gopro

CHEST example...

week 1: power
-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

week 2: rep range
-incline dumbell press...3 x 6-8
-bench press...3 x 8-10
-flye...2 x 10-12

week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps each
-superset...incline flye/dips...1 x 8-10 reps each
-dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

More workouts to come...

Posted by: 101Tazman

Thanks GP!

Posted by: gopro

You're welcome. I'll be posting a back program next!

Posted by: Mule

Hey thats what im doing! Just slightly modified to work in my gym though.

Posted by: Vale Tudo

Hahahaha my friend very nice, thanks a lot bro, you are the man...

Posted by: KarlW

Good Post, I like the variation in the routine each week.
Question.......would you do ALL POWER in Week1, then ALL RR Week2 etc. Or POWER for chest but RR for back then switch around in week2 ?

Posted by: gopro

Originally posted by KarlW
Good Post, I like the variation in the routine each week.
Question.......would you do ALL POWER in Week1, then ALL RR Week2 etc. Or POWER for chest but RR for back then switch around in week2 ?

Do all power in one week, all rep range the next, and all shock the next. It is good to get yourself into ONE mindset for each workout, and for each week.

Posted by: gopro

Originally posted by Vale Tudo
Hahahaha my friend very nice, thanks a lot bro, you are the man...

Hey, I promised to teach you how I grew so damn large, LOL! Look for back in a day or two!

Posted by: HickeyNC

Originally posted by gopro
You're welcome. I'll be posting a back program next!

I cant wait to see this one. I've been looking for a good back program.

Posted by: Mule

Someday if my sorry ass would ever get some money I would show the results from this work out with a camera. But until then youll just have to take my word for it.

Posted by: HickeyNC

And how reliable is the word of a Jackass?

Posted by: gopro

Originally posted by HickeyNC
And how reliable is the word of a Jackass?

For the first time in his life....reliable!

Posted by: arbntmare

gopro wth do you live?? so i can come and kill you.. cause my legs are destroyed.... i couldn't even get past 115lbs on the damn thing but i did do 4 x 6.. and after each set i did 6 reps of normal leg presses.. but i still want to find you and kill you

Posted by: gopro

Originally posted by arbntmare
gopro wth do you live?? so i can come and kill you.. cause my legs are destroyed.... i couldn't even get past 115lbs on the damn thing but i did do 4 x 6.. and after each set i did 6 reps of normal leg presses.. but i still want to find you and kill you

LMAO....thats not the first death threat I've gotten. In fact my clients threaten me all the time. Trouble is, they usually are so sore they can't move fast enough to catch me...wooooohooo!

By the way, you posted this in the wrong thread...but you are sore and hobbled...so I'll forgive you, LOL.

Posted by: Tank316

Originally posted by Mule
Someday if my sorry ass would ever get some money I would show the results from this work out with a camera. But until then youll just have to take my word for it.

amen to that, but i gonna go buy a camera this weekend.

.......................

o shit, bad idea Tank. lol.

Posted by: arbntmare

hehe i can't find that other thread my bad

Posted by: gopro

Bump for Pitboss!

Posted by: Pitboss

Originally posted by gopro
Bump for Pitboss!

Very much appreciated...

Question regarding
week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps
-superset...incline flye/dips...1 x 8-10 reps each

Is that cable crossover "or" incline smith and then the same with incline flye/dips???

Posted by: gopro

Originally posted by Pitboss

Very much appreciated...

Question regarding
week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps
-superset...incline flye/dips...1 x 8-10 reps each

Is that cable crossover "or" incline smith and then the same with incline flye/dips???

It is a superset of cable crossovers followed without rest by incline smith press...same with the flyes and dips. Got it?

Posted by: nikegurl

hi gopro - can you suggest a substitution for the dips? i can only do about 4 and they hurt my shoulder. what could go in their place week 1 and 3? thanks!

Posted by: gopro

Originally posted by nikegurl
hi gopro - can you suggest a substitution for the dips? i can only do about 4 and they hurt my shoulder. what could go in their place week 1 and 3? thanks!

Heavy flyes or dumbell pullovers in power week...dumbell or regular bench press (or even pushups) in week 3. How's that NG

Posted by: lean_n_76er

GP, any replacement for the cable crossovers? Don't have that piece at the gym. Thanks.

Posted by: gopro

Originally posted by lean_n_76er
GP, any replacement for the cable crossovers? Don't have that piece at the gym. Thanks.

Just use a flat flye in the first superset and an incline flye in the second superset.

Posted by: nikegurl

thanks, GP! all those work for me!

Posted by: lean_n_76er

Ditto what NG said!

Posted by: gopro

To Nike Girl and Lean...

...you are both welcome. I hope you make great progress from the routine!

Posted by: rebel

what can i substitute for machine bench presses on week 3?

Posted by: KarlW

maybe pushups with a plate on your back ?

Posted by: gopro

Originally posted by rebel
what can i substitute for machine bench presses on week 3?

You can sub a regular bench press or maybe a flat smith press or a hammer machine press if you have it. Just use a compound movement where the weights can be stripped relatively quickly and easily.

Posted by: Alaric

Gopro i've started using your routine today, and i downloaded the microsoft word file made by preacher, and in it for incline bench it says, set the angle to 15%. does that mean 15 degrees horizontal (so its close to flat), or 15 degrees vertically (so its almost perpendicular to the floor)?

Posted by: gopro

Originally posted by Alaric
Gopro i've started using your routine today, and i downloaded the microsoft word file made by preacher, and in it for incline bench it says, set the angle to 15%. does that mean 15 degrees horizontal (so its close to flat), or 15 degrees vertically (so its almost perpendicular to the floor)?

I believe that was a type-o. You can use a regular incline bench normally. However, you can also raise up a flat bench on one end to hit all angles in between flat and incline for different muscle stimulation.

Good luck with the program!

Posted by: Alaric

hey thanks for the help so far gopro, i'm loving your new routine, just a quick question, i can't do cable crossovers at home, is there a replacement exercise i can use for this during shock week? Thanks again

Posted by: gopro

Originally posted by Alaric
hey thanks for the help so far gopro, i'm loving your new routine, just a quick question, i can't do cable crossovers at home, is there a replacement exercise i can use for this during shock week? Thanks again

Use another angle of dumbell flyes. And, you are welcome!

Posted by: Alaric

Gopro, I forgot to mention that my dip station at home doesn't have wide grips for the chest. Is it ok if i use shoulder width parallel bars, but i lean forward to put more stress on the chest, or would you recommend me doing a completely different exercise?

Also, for the power week last time i figured that i don't have dumbbels heavy enough (for a dumbbell press, and incline press)to give me an intense workout, so for now is it ok if I just use a barbell instead?

Thanks!

Posted by: gopro

Originally posted by Alaric
Gopro, I forgot to mention that my dip station at home doesn't have wide grips for the chest. Is it ok if i use shoulder width parallel bars, but i lean forward to put more stress on the chest, or would you recommend me doing a completely different exercise?

Also, for the power week last time i figured that i don't have dumbbels heavy enough (for a dumbbell press, and incline press)to give me an intense workout, so for now is it ok if I just use a barbell instead?

Thanks!

With the dips, you can use the dip bars you have, but, when you do them, only come up about 2/3 of the way. The lockout portion is mostly triceps.

For power week, yes, you can use a barbell. If you don't have a spotter, please be careful!!!

Posted by: Alaric

Oh ok then, thanks again gopro!

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