DeadBolt

Ok I have changed just a few things to the original p/rr/s. Some things were bothering my body so I had to adjust them and this just shows em all. I had a few issues the past few weeks which I put in my journal so I wont touch on em here but this is to clarify and clearly state what is to be done. This takes the guess work out of it for me. I also added traps, forearms, and neck to the mix. I was thinking of adding my calves in on saturdays, what do you think and what lifts would you suggest I do each week?

Also just for my heavy squats and bent rowns will I be using my belt other then that I want my core to remain and to not totaly kill myself. No other aids will be used other then the occational belt.

Week I – Power

Monday:
Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Dips 3 x 4-6

Military press (smith) 2-3 x 4-6
Upright Row EZ Curl Bar 2-3 x 4-6
Cheat Lateral 2 x 4-6

Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8

Wednesday:
Squats - Free Standing BB 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 2-3 x 4-6

Friday:
Deadlift 3 x 4-6
Bent Row BB 3 x 4-6
Weighted Chin (using a dipping belt with weight) 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6

Barbell Shrugs 3-4 x 6-8
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15

Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8

Saturday:
Barbell Curl 2 x 4-6
Preacher Curl EZ Curl 2 x 4-6
Hammer Curl 2 x 4-6

CG Bench Press Incline 3 x 4-6
Skull Crushers DB 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6

Wrist Curls BB 2 X 8-10
Reverse Wrist Curl BB 2 X 6-8




Week II – Rep Range

Monday:
Incline Dumbell Press (with bench at 15% incline) 3 x 6-8
Bench Press BB 3 x 8-10
Flyes Flat 2 x 10-12

Single Arm dumbell press (standing, only 1 dumbell) 2 x 6-8
Bent Lateral (slightly bent over for focus on medial) 2-3 x 8-10
Cable Side Lateral 2 x 10-12

Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obliques) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15

Wednesday:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Lying Leg Curl 2 x 6-8
Stiff legged Deadlift BB 2 x 8-10
Single Leg Curl 2 x 10-12

Friday:
CG weighted Chin 2 x 6-8
WG Cable row (seated) 2 x 8-10
Dumbell row 2 x 10-12
Pull-over 2 x 12-15

Barbell shrug 1 x 8-10, 1 x 10-12
Dumbell shrug 1 x 10-12, 1 x 12-15
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15

Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obloquies) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15

Saturday:
Alternating dumbell curl 2 x 6-8
Cable curl (2 arms same time) 2 x 8-10
Concentration Curl 1-2 x 10-12

Weighted dip 3 x 6-8
Pushdown V 2 x 8-10
Kickback DB 1-2 x 10-12

Wrist Curls 1 X 12-15
Reverse Wrist Curls 1 X 15-20




Week III – Shock

Monday:
Cable crossover/incline smith press (SS) 1-2 x 8-10
Incline flyes/dips (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 pec deck/wg upright row EZ Curl(SS) 1-2 x 8-10
Cable front raise (DS) 6-8,6-8,6-8

Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10

Wednesday:
Leg Extension/Front Squat Free Stand BB(SS) 1-2 x 8-10
Leg extensions/Leg Press (SS) 1-2 x 8-10
Lunge DB (DS) 8-10,8-10
SLDL BB/lying leg curl 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 BB (SS) 1-2 x 8-10
CG Pully row (DS) 6-8,6-8,6-8

CG upright rows EZ Curl/machine shrugs SS 1-2 x 8-10 each
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15

Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10

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 incline (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

SUPERSET: 2 X 10-12 OF REVERSE WRIST CURLS/WRIST CURLS



So let me know if I have changed anything that shouldn't have been. I have also added my new test...p/rr/s ab workout. I want to see if the theory will apply for abs as well. Are the lifts and rep range i have chosen okay or should they be done differently? And hopefully someone could touch on the calves for me.

Thanks

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>