Spitfire

OK This is my rererere-revised Work Out Schedule
Please let me know what you think, If theres anything missing, or anything redundant
This is my version of GoPro's P/RR/S
Being that Im still new I am doing a Power/ Rep Range/ Rep Range...
This is my Power week

Monday Chest

Warm Up DB Flies ___________x 10 x 1
DB Flies ___________x 4 - 6 x 3
Incline DB Flies ___________x 4 - 6 x 3
Decline Cable Flies ___________x 4 - 6 x 3
DB Bench Press ___________x 4 - 6 x 3
Incline HS Press ___________x 4 - 6 x 3
Decline HS Press ___________x 4 - 6 x 3
Pec Dec ___________x 4 - 6 x 3
Cable Chest Press ___________x 4 - 6 x 3

Tuesday Quads, Hams + Calves

Warm Up Squats ___________x 10 x 1
Squats ___________x 4 - 6 x 3
Warm up Leg Curls ___________x 10 x 1
Lying Leg Curls ___________x 4 - 6 x 3
Leg Extensions ___________x 4 - 6 x 3
Leg Press ___________x 4 - 6 x 3
Abduction ___________x 4 - 6 x 3
Reverse Abduction ___________x 4 - 6 x 3
Calf Raises ___________x 4 - 6 x 3
Seated Calf Raises ___________x 4 - 6 x 3

Wednesday Arms

Warm Up BB Curls ___________x 10 x 1
Incline DB Curls ___________x 4 - 6 x 3
Reverse Bar Curls ___________x 4 - 6 x 3
Preacher Curls (BB) ___________x 4 - 6 x 3
Rvs Preacher Curls ___________x 4 - 6 x 2
W/U Triceps Dips ___________x 10 x 1
Assisted Triceps Dips___________x 4 - 6 x 3
Lying Scull Crshrs Flt/In ________x 4 - 6 x 3
Cable Pushdowns ___________x 4 - 6 x 3
Wrist Curls ___________x 6 - 9 x 3
Reverse DB Wrist Curls_________x 6 - 9 x 3

Thursday Delts + Traps

Warm Up DB Press ___________x 10 x 1
Standing Lat DB Raise _________x 4 - 6 x 3
Standing Frt DB Raise _________x 4 - 6 x 3
DB Press ___________x 4 - 6 x 3
Arnold Press DB ___________x 4 - 6 x 3
Mili. Press Front ___________x 4 - 6 x 3
DB Shrugs ___________x 4 - 6 x 3

Friday Back, Abs+ Lats

W/Up Hyper-Extensions No weight x 10 x 1
Hyper-Extensions ___________x 4 - 6 x 3
Back Extensions ___________x 4 - 6 x 3
Warm up Seated Rows ________x 4 - 6 x 3
Seated Rows vary grip ________x 4 - 6 x 3
W/U Assisted Chin Ups ________x 6 - 9 x 3
Assisted Chin Ups _________x 4 - 6 x 3
T Bar Pull Downs Back _________x 4 - 6 x 3
Incline Hammer Pulls __________x 4 - 6 x 3
Decline Hammer Pulls__________x 4 - 6 x 3
Ab Crunch __________x 6 - 9 x 3

Thank you for any comment, Spitfire

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

ALBOB

OK, the first thing you have to know is that I'm NOT an expert on Gopro's workout scheme so don't take my suggestions as gospel. Check with Gopro himself before incorporating any of my suggestions.

#1 Three different kinds of flyes on Chest day? That seems redundant, especially on a power cycle. Seems to me you could drop two and substitue a compound movement such as weighted dips.

#2 This is sort of a personal thing here but on leg day, I think the aductor and abductor machines are a waste. Again, you're on a power cycle so I'd drop both of those and hit the squats or leg presses harder.

#3 I don't like doing arms in the middle of a weekly cycle. If you hit your arms good and hard they're not at full capacity the next day for presses or the day after that for rowing movements.

#4 A power back routine with no deadlifts??? That's about the most basic, core movement you can possibly do for power.

Again, I'm NOT the expert! These are just my possible observations.

Rules? You mean we have RULES for that???

Willdebeast

Dude!! you need to do deadlifts, there is NO escaping them, they are the king of the back. I agree with albob, stick to power movements if power is your goal.

zakk

IMO:

squats, bench, power clean & press, deadlifts

fill in from there...

-zakk
7-21-03: 353 lbs.
2-7-04: 264 lbs.
3-6-04: 258 lbs.
4-6-04: 250 lbs.
5-2-04: 242 lbs.
9-1-04: 225 lbs.
Headed south

CowPimp

It seems to me like you're doing far more sets than necessary. 24 working chest sets? That is quite a lot. Several of your other days seem excessive to me too. Everything except legs, traps, and abs seem exorbitant to me. However, if you know your body can handle this stress from experience, then by all means...

The only time it's bad to feel the burn is when you're peeing...

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Spitfire

Thanks Guys, all great suggestions. Remember this is just the power portion if a Power Rep Range Rep Range schedule. And really the only thing different with the Rep Range is 12-15 reps usualy

Anyway Albob I dont think I should drop any of the flies, mabey some sets, Ive been doing that many flies since Ive started working out 3 months ago and have goten really good results (chest was a big problem area for me)

Ok so lets say mabey drop to 3 sets flat, 2 sets incline, 3 sets decline cable and 2 sets on pec dec, they are the only way I feel anything at the center of my chest, which Im lacking.

I am going to be dropping the abduction machines as soon as my legs stop moving when I do squats (it has really been helping)

If I move arm to lets say I do this
wend ..delts...back
thurs ...back...delts
fri ........arms...arms
wouldnt shoulders hinder back, and visa versa, Its almost a catch 22, also I want to focus on posterior delts I forgot to add lying rear lateral raises

Ahh and deadlifts... I have 4 bulging disks in my lower back, so screw that shit. I think the extra hypers help that case

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

ALBOB

I'd go:

Wed: Back & Lats
Thur: Delts & Traps
Fri: Arms

Remember, you should always work from the largest muscles to the smallest.

Why stop at 4? Ya' whimp, where's your determination for improvement. If 4 bulging disks is good then 5 is even better.

Rules? You mean we have RULES for that???

Spitfire

LOL, Yeah now thats what Ill do
Thanks again Albob

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

Tha Don

if you gonna do GoPro's workouts (and use the principles of his workout system) do it properly!

that is way too much your doing, look at GoPro's power chest day and look at yours, they are nowhere near the same... plus the comments others have made

actually do your best to follow the routine GoPro has made, change the odd exercise (like 1 mass builder to another mass builder for prefrence or due to circumstances) but don't change it too much like you have done

hopefully the man himself will comment on your so called version of his power routine - he should be able to help you with it

peace

Spitfire

Well not that I dont think GoPro's routine wont work but I like the way thing are going with they amount of sets and muscle groups I am working now like this, Gopro's way is a way to grow and to thwart off hitting a brick wall at the same time. When I feel Ive hit a wall I will incorporate more of Gopro's techniques, and at that point I know it will be more beneficial for me.

Thank you for your comment, I didnt want to not give GoPro credit for how I have scheduled my routine.

Thanks again, Spitfire

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP