9 Week Basic Training Program....by Dave Tate

TJ Cline · 03-28-2006, 01:47 PM

9 Week Basic Training Program

Dave Tate

This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program.

Week 1

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep

Week 2

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 3

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 4

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps

Week 5

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps

Week 6

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps

Week 7

Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps

Week 8

Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps

Week 9

Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max

* These maxes will be used as the 1RM for the next eight week cycle

**CowPimp** · 03-28-2006, 10:41 PM

Damn he likes glute ham raises and reverse hyperextensions. I need to start getting back to the basics with my accessory work I think. Good find Foreman.

03-28-2006, 01:47 PM	#1
TJ Cline Member Join Date: May 2005 Posts: 12,544	9 Week Basic Training Program....by Dave Tate BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 9 Week Basic Training Program Dave Tate This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program. Week 1 Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down. Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 5 sets of 15 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Lying Barbell tricep extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 rep Week 2 Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down. Reverse Hypers : 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps Week 3 Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raises: 3 sets of 8 reps using the small strap Reverse Hypers : 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps Week 4 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps Week 5 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated Dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps Week 6 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps Week 7 Day 1 (max effort squat day) Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. Reverse Hypers: 4 sets 8 reps Pull Downs: 3 sets 8 reps Glute Ham Raise: 4 sets 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps Week 8 Day 1 (max effort squat day) Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 4 sets 8 reps Pull Downs: 3 sets 8 reps Glute Ham Raise: 4 sets 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps Week 9 Day 1 (max day) near end of week Box Squat: work up to a 1 rep max Bench Press: work up to a 1 rep max * These maxes will be used as the 1RM for the next eight week cycle
TJ Cline Member Join Date: May 2005 Posts: 12,544

03-28-2006, 10:41 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Damn he likes glute ham raises and reverse hyperextensions. I need to start getting back to the basics with my accessory work I think. Good find Foreman.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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