Here's GPs Power, Rep Range, Shock: Delts

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  1. #1
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    Here's GPs Power, Rep Range, Shock: Delts

    week 1: power

    -military press...2-3 x 4-6
    -upright row...2-3 x 4-6
    -"cheat" lateral...2 x 4-6

    week 2: rep range

    -single arm dumbell press...2 x 6-8
    -bent lateral...2-3 x 8-10
    -cable side lateral...2 x 10-12

    week 3: shock

    -seated side lateral/hammer machine press superset...1-2 x 8-10
    -reverse pec deck/WG upright row superset...1-2 x 8-10
    -cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

    Don't blame me if you need a new wardrobe!

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    Is it possible to do all of these programs at once ?? Cos I'm just waitin for your leg & possibly arm w/o before i try dem all out
    Cold as ice !!

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    Another awsome routine, Gopro, you gotta quit giving out all the secret routines.
    Cool

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    I have probably posted a leg routine before Sub Zero, but I promise I'll do arms next and then legs. Yes you can do all these at once.

    This power, rr, shock cycle is what I use most of the year (at some point I concentrate more on the power or rep range for a bit). It just needs to be tailored to your experience level in that some people may need less sets so they do not overtax their recovery ability.

    Scotty...sorry, gotts ta help out my fellow IMers. I want everyone to progress as quickly as possible...but I do admit that it is those that pay me for training that get the BIGGEST SECRETS Only fair ya know, hehehe.

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    GP it just seems like all of your workouts are just 3 exercises (besides the shock weeks) and I seem to have a lot of trouble in really feeling the pump or getting sore with so little. Should I be going heavier maybe? if this will give me new stregnth and mass increases, I will definitely try them, but i just dont want to workout w/o the results you know?

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    Vale, i've been doing Gopro's 3 week workouts for a couple months now and I can honestly say that I've seen strength increases in EVERY lift, as for mass, I haven't measured but my weight has gone up and as far as I can tell, my BF hasn't. Its been working well for me.

    The only thing I have found is that your HAVE to keep a log to keep track otherwise you won't go anywhere.
    Cool

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    STB, yeah bro, i hear ya on the log, I am the same way...Without it, I never make gains. I might just have to try this to see what happens. Hope it works out!

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    Re: Here's GPs Power, Rep Range, Shock: Delts

    Originally posted by gopro
    week 1: power

    -military press...2-3 x 4-6
    -upright row...2-3 x 4-6
    -"cheat" lateral...2 x 4-6
    Pardon my ignorance but what precisely is a "cheat" lateral?

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    So, what would be a good split to put these in ? Cos I don't really wnana do each on it's own day :-p
    Cold as ice !!

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    I do arms together, chest and shoulders, Back and traps, and legs by themselves with calves. 4 day split.
    Cool

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    Thanks guys, I'm gonna try this out for 6 weeks, see hwo it goes
    Cold as ice !!

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    Re: Here's GPs Power, Rep Range, Shock: Delts

    Originally posted by gopro


    Don't blame me if you need a new wardrobe!

    *** I doubt in three weeks time you'll see that big of a difference that you'll need to buy new clothes.

  13. #13
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    Re: Re: Here's GPs Power, Rep Range, Shock: Delts

    Originally posted by PowermanDL



    *** I doubt in three weeks time you'll see that big of a difference that you'll need to buy new clothes.
    Are you kidding? I did this routine for three weeks and went form a size 48 to a 62 jacket! The only supplement I used was methoxyisoflavone and I only ate 1 meal per day! In addition...I didn't sleep more than 2 hours each night.

    That is just how good my routines are

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    Re: Re: Here's GPs Power, Rep Range, Shock: Delts

    Originally posted by crunch


    Pardon my ignorance but what precisely is a "cheat" lateral?
    It is a standing side lateral holding the dumbells in front of your body in the beginning of the lift, rather than at your sides. To begin, you get a little knee bend to add some momentum to the lift. It is quite similar to a cheat curl, allowing the use of heavier weights. This has been a most effective technique in bringing up my medial delts.

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    Originally posted by Vale Tudo
    GP it just seems like all of your workouts are just 3 exercises (besides the shock weeks) and I seem to have a lot of trouble in really feeling the pump or getting sore with so little. Should I be going heavier maybe? if this will give me new stregnth and mass increases, I will definitely try them, but i just dont want to workout w/o the results you know?
    If you can't get a pump during these workouts than you either are depleted of glycogen or simply not putting enough effort into your sets.

    Make sure you are lifting strictly, controlling your negatives, and taking each set to absolute failure!

    Longer workouts don't mean better workouts...

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