My Latest P-RR-S Incarnation

**CowPimp** · 08-10-2004, 10:45 PM

Here's my P-RR-S routine that I started this past Monday. Suggestions, criticism, support, and any other comments you may have are all welcome. Just keep in mind, I workout at home so equipment is limited.

Power

Monday - Chest, Biceps, Calves, Abs
Bench Press x 4
Incline Press x 4
CG Chinups x 3
Hammer Curls x 3
One Leg Calf Raise x 4
Decline Situps x 3

Wednesday - Quads, Lats, Forearms, Abs
PL Squats x 4
Lunges x 4
DB Rows x 3
Pullups x 3
Static Holds x 4
Decline Situps x 3

Thursday - Shoulders, Hams, Calves, Traps
Military Press x 4
Perpendicular Rows x 4
Good Mornings x 3
Straight Leg Deadlifts x 3
One Leg Calf Raise x 4
Shrugs x 3

Saturday - Back, Triceps, Forearms, Abs
Deadlifts x 4
Bent Rows x 4
CG Bench Press x 3
CG Incline Press x 3
Static Holds x 4
Decline Situps x 3

Rep Range

Monday - Chest, Biceps, Calves, Abs
Decline DB Press x 4
Decline Flys x 4
Incline DB Curls x 3
Concentration Curls x 3
One Leg Calf Raise x 4
Vertical Knee Crunches x 3

Wednesday - Quads, Lats, Forearms, Abs
Full BB Squats x 4
Leg Extensions x 4
Pullups x 3
Pullovers x 3
Plate Holds x 4
Vertical Knee Crunches x 3

Thursday - Shoulders, Hams, Calves, Traps
Lateral Raises x 4
Seated Rear Lateral Raise Rows x 4
Romanian Deadlifts x 3
Leg Curls x 3
One Leg Calf Raise x 4
DB Shrugs x 3

Saturday - Back, Triceps, Forearms, Abs
Sumo Deadlifts x 4
Bent DB Rows x 4
Hammer Press x 3
Skull Crushers x 3
Plate Holds x 4
Vertical Knee Crunches x 3

Shock

Monday - Chest, Biceps, Calves, Abs
Decline Flys/Incline Press x 2
Bench Press Dropsets x 2
BB Curl Dropsets x 3
One Leg Calf Raise Dropsets x 2
Long Arm Crunch Triple Dropsets x 1

Wednesday - Quads, Lats, Forearms, Abs
Leg Extension/Full BB Squats x 2
Lunge Dropsets x 2
DB Row Dropsets x 3
Plate Holds/Gorilla Hangs x 2
Long Arm Crunch Triple Dropsets x 1

Thursday - Shoulders, Hams, Calves, Traps
Lateral Raises/Upright Rows x 2
Lying Lateral Raise Dropsets x 2
Leg Curls/Romanian Deadlifts x 3
One Leg Calf Raise Dropsets x 2
DB Shrug Triple Dropsets x 1

Saturday - Back, Triceps, Forearms, Abs
Bent Rows/Deadlifts x 2
Lying Row Dropsets x 2
Kickbacks/CG Bench Press x 3
Plate Holds/Gorilla Hangs x 2
Long Arm Crunch Triple Dropsets x 1

**yellowmoomba** · 08-11-2004, 06:22 AM

CP - Looks like you have a well thought out program. What's you MAJOR goal with this program??

**CowPimp** · 08-11-2004, 11:47 AM

Originally Posted by yellowmoomba

CP - Looks like you have a well thought out program. What's you MAJOR goal with this program??

I'm split between gaining muscle mass and gaining strength.

To facilitate some strength gains, I progress up to higher weight during power week. I'll start with a weight I can do 4-6 times (Although it is a working set), but progress to a triple, double, or even single if I have a spotter or something I can do without a spotter, such as a deadlift.

To facilitate my mass gains I'm eating 3600-3900 calories per day on a lean bulk. I'll know if that is working a few weeks. I may have to eat a bit more.

Thanks for your inquiry.

**CowPimp** · 08-11-2004, 11:51 AM

Oh yeah, I meant to ask this originally, but does anyone out there do a reverse pyramid to maintain the same rep range? Let's say my targert range is 8-12. On set 1 I do 145 x 10, set 2 is 145 x 8, then should I drop the weight a few pounds on set 3, or is it a weight that I can do 8-12 times on my first working set? Thanks.

**CowPimp** · 08-12-2004, 12:37 PM

Anyone have a comment about this?

**gopro** · 08-12-2004, 12:46 PM

Originally Posted by CowPimp

Oh yeah, I meant to ask this originally, but does anyone out there do a reverse pyramid to maintain the same rep range? Let's say my targert range is 8-12. On set 1 I do 145 x 10, set 2 is 145 x 8, then should I drop the weight a few pounds on set 3, or is it a weight that I can do 8-12 times on my first working set? Thanks.

I use a reverse pyramid for EVERY exercise. I go to my heaviest weight first and then either maintain that weight if I know I can remain in the proper rep range, or I will go down if need be. Regular pyramids make no sense to me (unless dealing with an injury).

**CowPimp** · 08-12-2004, 05:40 PM

Originally Posted by gopro

I use a reverse pyramid for EVERY exercise. I go to my heaviest weight first and then either maintain that weight if I know I can remain in the proper rep range, or I will go down if need be. Regular pyramids make no sense to me (unless dealing with an injury).

Thanks much. Every little tweak helps. =)

**gopro** · 08-13-2004, 08:24 AM

Originally Posted by CowPimp

Thanks much. Every little tweak helps. =)

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