1st Shot at P/RR/S

TheWolf · 04-06-2004, 02:20 PM

I am a 31 year old male, 6'0" 195. I have done some weight training in HS and College, just not very organized, never really used a routine or logged anything. After reading so much about this program here, I am ready to go ahead and commit myself to it. I ripped my routine off some other posts here.

If anyone cares to comment, feel free. One thing I am hesitant about is week 3. Doing only 1-2 sets just seems a little light, just me maybe what do I know. I know the reps are higher, but ONE set?? How bout doing legs only once a week? Is that enough?

For the past few months I've been doing a "whole body" routine every other day. I am ready for a change and ready to increase my intensity. Any assistance from the wealth of knowledge in this forum would be greatly appreciated.

Week I – Power
Monday:
Dumbbell press 3 x 4-6
Incline Bench Press 3 x 4-6
Weighted Dips 3 x 4-6
Military press 2-3 x 4-6
Upright Row 2-3 x 4-6
Cheat Lateral 2 x 4-6

Wednesday:
Squats 3 x 4-6
Leg Press 3 x 4-6
Single Leg Extension 2-3 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift 2-3 x 4-6

Friday:
Rack Deadlift 3 x 4-6
Bent Row 3 x 4-6
Weighted Chin 2-3 x 4-6
CG Seated Row 2-3 x 4-6

Saturday:
Barbell Curl 2 x 4-6
Preacher Curl 2 x 4-6
Hammer Curl 2 x 4-6
CG Bench Press 3 x 4-6
Skull Crushers 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6

Week II – Rep Range
Monday:
Incline Dumbbell Press 3 x 6-8
Bench Press 3 x 8-10
Flyes 2 x 10-12
Single Arm dumbbell press 2 x 6-8
Bent Lateral 2-3 x 8-10
Cable Side Lateral 2 x 10-12

Wednesday:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press 3 x 12-15
Lying Leg Curl 2 x 6-8
Stiff legged Deadlift 2 x 8-10
Single Leg Curl 2 x 10-12

Friday:
CG weighted Chin 2 x 6-8
WG Cable row 2 x 8-10
Dumbbell row 2 x 10-12
Pull-over 2 x 12-15

Saturday:
Alternating dumbbell curl 2 x 6-8
Cable curl 2 x 8-10
Concentration Curl 1-2 x 10-12
Weighted dip 3 x 6-8
Pushdown 2 x 8-10
Kickback 1-2 x 10-12

Week III – Shock
Monday:
Cable crossover/incline smith press (SS) 1-2 x 8-10
Incline flies/dip (SS) 1 x 8-10
Seated machine press (DS) 8-10,6-8,6-8
Seated side lateral/hammer machine (SS) 1-2 x 8-10
Reverse peck deck/wg upright row(SS) 1-2 x 8-10
Cable front raise (DS) 6-8,6-8,6-8

Wednesday:
Leg Extension/Front squat (SS) 1-2 x 8-10
Leg extensions/Leg Press (SS) 1-2 x 8-10
Lunge (DS) 8-10,8-10
Seated leg curl/lying leg curl hyperextended 1-2 x 8-10
Single Leg curl (DS) 1-2 x 8-10,8-10

Friday:
Pullover/WG Pulldown (SS) 1-2 x 8-10
Stiff arm pulldown(*)/reverse grip bent row (SS) 1-2 x 8-10
CG Pully row (DS) 6-8,6-8,6-8

Saturday:
EZ curl/CG chin (SS) 1-2 x 6-10
Preacher Curl/reverse curl (SS) 1-2 x 6-10
Single arm curl (cable) (DS) 6-10,6-10
Pushdown/CG Bench press (SS) 1-2 x 6-10
Reverse pushdown/incline overhead extension (SS) 1-2 x 6-10
Weighted bench dip (DS) (plates on legs) 8-10,8-10

Var · 04-06-2004, 06:08 PM

Quote:

Originally posted by TheWolf

One thing I am hesitant about is week 3. Doing only 1-2 sets just seems a little light, just me maybe what do I know. I know the reps are higher, but ONE set?? How bout doing legs only once a week? Is that enough?

Hey Wolf! I've made great progress with this workout and do it almost exactly as written. If you're using the right intensity, one set during shock week is plenty...trust me! Legs once a week? Absolutely! The only things I'm training more than once a week now are abs and calves. Good luck!

squanto · 04-06-2004, 07:59 PM

i find that about 18-20 total sets in a given day is about right for me. shock week i try to make the sets about the same, counting a superset as 2 sets, and a dropset as 3. this seems to work for me. for example:
(2)wg pullups =AND= bb rows
(1)dropset of db rows (3 total sets)
(2)close chins =AND= barbell curl
(3)dropset of preacher curl
(1)french barbell 78(11) =AND= french preacher
(1)dropset of french precher (two total sets)

the number on the left is the number of times i repeat.

TheWolf · 04-07-2004, 06:43 AM

Var and Squanto,
Thanks for the replies. I'm jumping into the routine tonight.

What is a hammer machine? It is listed above Monday Week 3. Can I substitute another move?

**gopro** · 04-07-2004, 08:33 AM

Quote:

Originally posted by TheWolf
Var and Squanto,
Thanks for the replies. I'm jumping into the routine tonight.

What is a hammer machine? It is listed above Monday Week 3. Can I substitute another move?

Wolf...good luck on the routine. The Hammer machine is a line of equipment called Hammer Strength. If you do not have a Hammer shoulder press, you can sub dumbell presses of military presses.

TheWolf · 04-07-2004, 09:03 AM

Thanks GP.

I guess the routine looks OK then. I just wanted to be sure that I had enough work listed for each day.

I am ready to get going tonight. I've been putting it off too long.

Thanks again.

Sapphire · 04-07-2004, 09:39 AM

Good luck Wolf! I do not think you will dissappointed!!

**gopro** · 04-07-2004, 10:04 AM

Quote:

Originally posted by Sapphire
Good luck Wolf! I do not think you will dissappointed!!

rockcrest · 04-09-2004, 12:54 PM

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

this is enough for the chest? it doesn't seem like much. is there another substitute for the weighted dips?

TheWolf · 04-09-2004, 01:44 PM

Here is what I've been told.

If you do it with the right intensity, it is enough. I just started Wednesday and my whole lower body is still feeling the effects. Tonight I'll be hitting the back, can't "weight" (that was corny sorry.)

Having a routine to go by has me motivated to get to the gym. I know exactly what I'm going to do each day. I'm pumped about the whole thing.

**gopro** · 04-09-2004, 02:32 PM

Quote:

Originally posted by rockcrest
-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

this is enough for the chest? it doesn't seem like much. is there another substitute for the weighted dips?

My chest is over 50" and I never do more than that...never.

rockcrest · 04-12-2004, 10:36 AM

Quote:

Originally posted by gopro
My chest is over 50" and I never do more than that...never.

well, i'm on it today. i'll let you know how it goes. do u ever substitute anything for the dips?

Sapphire · 04-12-2004, 10:54 AM

Quote:

Originally posted by gopro
My chest is over 50" and I never do more than that...never.

Mmmmmmm..... 50 inches

**gopro** · 04-12-2004, 11:08 AM

Quote:

Originally posted by rockcrest
well, i'm on it today. i'll let you know how it goes. do u ever substitute anything for the dips?

I change the exercises after every cycle. If dips are no good for you, you can try pullovers, decline presses, or heavy flyes.

rockcrest · 04-12-2004, 12:15 PM

thanks gp...last ?

do u do a warm up set with each excercise? peace and thankz!

**gopro** · 04-12-2004, 01:14 PM

Quote:

Originally posted by rockcrest
thanks gp...last ?

do u do a warm up set with each excercise? peace and thankz!

For the first exercise for a bodypart you may need a few gradual warmups, but after that, one warmup per exercise is more than enough.

Randy · 06-02-2004, 12:34 AM

Ok everyone, have no fear...The Gopro link man is here

Just click my link and see all gopros stuff.

thrandui1 · 12-22-2005, 03:09 PM

I've been doing that routine at the top for a couple of cycles, but I kept wanting to ask:

Quote:

Originally Posted by TheWolf

Seated leg curl/lying leg curl hyperextended 1-2 x 8-10

What's the "hyperextended" bit in that lying leg curl? Is it different from a normal lying leg curl?

04-06-2004, 02:20 PM	#1
TheWolf Registered User Join Date: Oct 2003 Location: Coal Region Posts: 187 Photos: 6	1st Shot at P/RR/S I am a 31 year old male, 6'0" 195. I have done some weight training in HS and College, just not very organized, never really used a routine or logged anything. After reading so much about this program here, I am ready to go ahead and commit myself to it. I ripped my routine off some other posts here. If anyone cares to comment, feel free. One thing I am hesitant about is week 3. Doing only 1-2 sets just seems a little light, just me maybe what do I know. I know the reps are higher, but ONE set?? How bout doing legs only once a week? Is that enough? For the past few months I've been doing a "whole body" routine every other day. I am ready for a change and ready to increase my intensity. Any assistance from the wealth of knowledge in this forum would be greatly appreciated. Week I – Power Monday: Dumbbell press 3 x 4-6 Incline Bench Press 3 x 4-6 Weighted Dips 3 x 4-6 Military press 2-3 x 4-6 Upright Row 2-3 x 4-6 Cheat Lateral 2 x 4-6 Wednesday: Squats 3 x 4-6 Leg Press 3 x 4-6 Single Leg Extension 2-3 x 4-6 Lying Leg Curl 3 x 4-6 Stiff legged Deadlift 2-3 x 4-6 Friday: Rack Deadlift 3 x 4-6 Bent Row 3 x 4-6 Weighted Chin 2-3 x 4-6 CG Seated Row 2-3 x 4-6 Saturday: Barbell Curl 2 x 4-6 Preacher Curl 2 x 4-6 Hammer Curl 2 x 4-6 CG Bench Press 3 x 4-6 Skull Crushers 2 x 4-6 Single Arm Dumbbell Extensions 2 x 4-6 Week II – Rep Range Monday: Incline Dumbbell Press 3 x 6-8 Bench Press 3 x 8-10 Flyes 2 x 10-12 Single Arm dumbbell press 2 x 6-8 Bent Lateral 2-3 x 8-10 Cable Side Lateral 2 x 10-12 Wednesday: Leg Extension 2 x 8-10 Hack Squat 3 x 10-12 One legged Leg Press 3 x 12-15 Lying Leg Curl 2 x 6-8 Stiff legged Deadlift 2 x 8-10 Single Leg Curl 2 x 10-12 Friday: CG weighted Chin 2 x 6-8 WG Cable row 2 x 8-10 Dumbbell row 2 x 10-12 Pull-over 2 x 12-15 Saturday: Alternating dumbbell curl 2 x 6-8 Cable curl 2 x 8-10 Concentration Curl 1-2 x 10-12 Weighted dip 3 x 6-8 Pushdown 2 x 8-10 Kickback 1-2 x 10-12 Week III – Shock Monday: Cable crossover/incline smith press (SS) 1-2 x 8-10 Incline flies/dip (SS) 1 x 8-10 Seated machine press (DS) 8-10,6-8,6-8 Seated side lateral/hammer machine (SS) 1-2 x 8-10 Reverse peck deck/wg upright row(SS) 1-2 x 8-10 Cable front raise (DS) 6-8,6-8,6-8 Wednesday: Leg Extension/Front squat (SS) 1-2 x 8-10 Leg extensions/Leg Press (SS) 1-2 x 8-10 Lunge (DS) 8-10,8-10 Seated leg curl/lying leg curl hyperextended 1-2 x 8-10 Single Leg curl (DS) 1-2 x 8-10,8-10 Friday: Pullover/WG Pulldown (SS) 1-2 x 8-10 Stiff arm pulldown(*)/reverse grip bent row (SS) 1-2 x 8-10 CG Pully row (DS) 6-8,6-8,6-8 Saturday: EZ curl/CG chin (SS) 1-2 x 6-10 Preacher Curl/reverse curl (SS) 1-2 x 6-10 Single arm curl (cable) (DS) 6-10,6-10 Pushdown/CG Bench press (SS) 1-2 x 6-10 Reverse pushdown/incline overhead extension (SS) 1-2 x 6-10 Weighted bench dip (DS) (plates on legs) 8-10,8-10

04-07-2004, 06:43 AM	#4
TheWolf Registered User Join Date: Oct 2003 Location: Coal Region Posts: 187 Photos: 6	1st Shot at P/RR/S Var and Squanto, Thanks for the replies. I'm jumping into the routine tonight. What is a hammer machine? It is listed above Monday Week 3. Can I substitute another move?

04-07-2004, 09:03 AM	#6
TheWolf Registered User Join Date: Oct 2003 Location: Coal Region Posts: 187 Photos: 6	1st Shot at P/RR/S Thanks GP. I guess the routine looks OK then. I just wanted to be sure that I had enough work listed for each day. I am ready to get going tonight. I've been putting it off too long. Thanks again.

04-07-2004, 09:39 AM	#7
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Good luck Wolf! I do not think you will dissappointed!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

04-09-2004, 01:44 PM	#10
TheWolf Registered User Join Date: Oct 2003 Location: Coal Region Posts: 187 Photos: 6	1st Shot at P/RR/S Here is what I've been told. If you do it with the right intensity, it is enough. I just started Wednesday and my whole lower body is still feeling the effects. Tonight I'll be hitting the back, can't "weight" (that was corny sorry.) Having a routine to go by has me motivated to get to the gym. I know exactly what I'm going to do each day. I'm pumped about the whole thing.

04-06-2004, 07:59 PM	#3
squanto Fitness Celebrity Join Date: Nov 2003 Location: Cheese Cottage Posts: 1,467	i find that about 18-20 total sets in a given day is about right for me. shock week i try to make the sets about the same, counting a superset as 2 sets, and a dropset as 3. this seems to work for me. for example: (2)wg pullups =AND= bb rows (1)dropset of db rows (3 total sets) (2)close chins =AND= barbell curl (3)dropset of preacher curl (1)french barbell 78(11) =AND= french preacher (1)dropset of french precher (two total sets) the number on the left is the number of times i repeat.

04-09-2004, 12:54 PM	#9
rockcrest Registered User Join Date: Mar 2004 Location: Providence Posts: 387 Photos: 5	-dumbell bench press...3 x 4-6 -incline press...3 x 4-6 -weighted dips...2 x 4-6 this is enough for the chest? it doesn't seem like much. is there another substitute for the weighted dips?

04-12-2004, 12:15 PM	#15
rockcrest Registered User Join Date: Mar 2004 Location: Providence Posts: 387 Photos: 5	thanks gp...last ? do u do a warm up set with each excercise? peace and thankz!

06-02-2004, 12:34 AM	#17
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	Ok everyone, have no fear...The Gopro link man is here Just click my link and see all gopros stuff.
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

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