Please Critique My P-RR-S Program

**CowPimp** · 05-27-2004, 09:28 AM

I'm going to start the P/RR/S routine next week after a rest week. I only have a bench press, dumbells, pullup bar, preacher curl pad, and leg extension/curl appartus at the end of my bench. I am trying to think of a good way to do this program, in particular shock week. I keep power in the 3-6 range, rr in the 8-12, and shock will be 6-12. What do you guys think of the following:

Power Week

Monday - Chest & Shoulders:

Bench Press x 3
Incline Press x 3
Decline DB Press x 2

Military Press x 2
Upright Rows x 2
Perpindicular DB Rows x 2

Tuesday - Back & Traps:

Deadlifts x 3
Bent Rows x 3
DB Rows x 3
Wide Chinups x 3

Shrugs x 2

Thursday - Arms:

CG Bench Press x 3
Skull Crushers x 3

Barbell Curl x 3
Drag Curl x 2

Behind Back Wrist Curl x 2
Reverse Wrist Curl x 1

Friday - Legs:

Full Squats x 3
Single Legged Squat x 3

Romanian Deadlift x 3
Straight Legged Deadlift x 3

DB One Legged Calf Raise x 2

-----------------------------------

Rep Range Week

Monday - Chest & Shoulders:

DB Bench Press x 3
DB Incline Press x 3
Flys x 2

Arnold Press x 2
Lateral Raise x 2
Lying Rear Lateral Raise x 2

Tuesday - Back & Traps:

Sumo Deadlifts x 3
Lying Rows x 3
CG Chinup x 3
DB Pullover x 3

DB Shrugs x 2

Thursday - Arms:

Tricep Extensions x 3
Kickbacks x 3

Spider Curl x 3
Hammer Curl x 2

Preacher Wrist Curl x 2
Reverse Preacher Wrist Curl x 1

Friday - Legs:

Front Squats x 3
Leg Extensions x 3

Good Mornings x 3
Leg Curls x 3

DB One Legged Calf Raise x 2

-----------------

Shock Week

Monday - Chest & Shoulders:

Flys/Bench Press x 2
DB Bench Press Dropsets x 1

DB Front Raise/Military Press x 2
Perpindicular DB Rows Dropsets x 1

Tuesday - Back:

Lying Rows/Deadlift x 2
DB Pullover/Wide Chinups x 2
Sumo Deadlift Dropsets x 2

Thursday - Arms:

Kickback/CG Bech Press x 2
Skull Crusher Dropsets x 1

Barbell Curl/CG Chinups x 2
Hammer Curl Dropsets x 1

Friday - Legs:

Leg Extension/Full Squat x 2
Full Squat Dropsets x 1

Leg Curl/Romanian Deadlift x 2
Straight Legged Deadlift Dropsets x 1

**CowPimp** · 05-29-2004, 04:02 PM

Bumpsky...

**CowPimp** · 05-30-2004, 08:31 PM

After a self-critique, I have made a couple of minor changes to the routine. For power week, I am replacing barbell curls with CG underhand chinups. I figure compound exercises are better to focus on for power week. Also, for rep range week, I am putting in WG chinups in place of CG chinups.

05-27-2004, 09:28 AM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Please Critique My P-RR-S Program I'm going to start the P/RR/S routine next week after a rest week. I only have a bench press, dumbells, pullup bar, preacher curl pad, and leg extension/curl appartus at the end of my bench. I am trying to think of a good way to do this program, in particular shock week. I keep power in the 3-6 range, rr in the 8-12, and shock will be 6-12. What do you guys think of the following: Power Week Monday - Chest & Shoulders: Bench Press x 3 Incline Press x 3 Decline DB Press x 2 Military Press x 2 Upright Rows x 2 Perpindicular DB Rows x 2 Tuesday - Back & Traps: Deadlifts x 3 Bent Rows x 3 DB Rows x 3 Wide Chinups x 3 Shrugs x 2 Thursday - Arms: CG Bench Press x 3 Skull Crushers x 3 Barbell Curl x 3 Drag Curl x 2 Behind Back Wrist Curl x 2 Reverse Wrist Curl x 1 Friday - Legs: Full Squats x 3 Single Legged Squat x 3 Romanian Deadlift x 3 Straight Legged Deadlift x 3 DB One Legged Calf Raise x 2 ----------------------------------- Rep Range Week Monday - Chest & Shoulders: DB Bench Press x 3 DB Incline Press x 3 Flys x 2 Arnold Press x 2 Lateral Raise x 2 Lying Rear Lateral Raise x 2 Tuesday - Back & Traps: Sumo Deadlifts x 3 Lying Rows x 3 CG Chinup x 3 DB Pullover x 3 DB Shrugs x 2 Thursday - Arms: Tricep Extensions x 3 Kickbacks x 3 Spider Curl x 3 Hammer Curl x 2 Preacher Wrist Curl x 2 Reverse Preacher Wrist Curl x 1 Friday - Legs: Front Squats x 3 Leg Extensions x 3 Good Mornings x 3 Leg Curls x 3 DB One Legged Calf Raise x 2 ----------------- Shock Week Monday - Chest & Shoulders: Flys/Bench Press x 2 DB Bench Press Dropsets x 1 DB Front Raise/Military Press x 2 Perpindicular DB Rows Dropsets x 1 Tuesday - Back: Lying Rows/Deadlift x 2 DB Pullover/Wide Chinups x 2 Sumo Deadlift Dropsets x 2 Thursday - Arms: Kickback/CG Bech Press x 2 Skull Crusher Dropsets x 1 Barbell Curl/CG Chinups x 2 Hammer Curl Dropsets x 1 Friday - Legs: Leg Extension/Full Squat x 2 Full Squat Dropsets x 1 Leg Curl/Romanian Deadlift x 2 Straight Legged Deadlift Dropsets x 1
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-29-2004, 04:02 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Bumpsky...
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-30-2004, 08:31 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	After a self-critique, I have made a couple of minor changes to the routine. For power week, I am replacing barbell curls with CG underhand chinups. I figure compound exercises are better to focus on for power week. Also, for rep range week, I am putting in WG chinups in place of CG chinups.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode