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03-31-2006, 02:38 PM
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#1 |
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Registered User
Join Date: Sep 2005
Posts: 67
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another critique
heres what my program has evolved into these days
Day 1 current poundage: flat bench 4x(4-6) 245 cg bench 3x(6-8) 155 DB Mpress 3x(4-6) 55 slight incline flies 3x(6-8) 65 Day 2 (yet to include) Dead lifts Sldl good mornings/hyperextensions (depending on where I am traiing) day3 off Day 4 ("/" indicates rotated motions(weekly)) Pull ups(mixed grips) sx4 as long as possible BB rows 4x(6-8) 135 Lat pull downs (drop sets) Reverse Flies/Scarecrows (high sxr) Face pulls/shrugs (high sxr) upright rows (change sxr weekly) *I do a lot of changing on this day to keep it fresh,changing both motions and set rep patterns Day 5 Squats 4x4-8 heaviest set 300lb barbell curls (3-4)x(4-6) 100lb concentrated bb curls (3x8) 60lb skull crushers 3x6-8 105 Day 6 & 7 OFF |
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04-01-2006, 03:30 PM
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#2 |
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Registered User
Join Date: Sep 2005
Posts: 67
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Anybody....
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04-01-2006, 10:52 PM
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#3 |
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Registered User
Join Date: Sep 2005
Posts: 67
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at all...
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04-02-2006, 06:58 AM
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#4 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,701
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I would do all my upper movements on one day and all my leg movements (quad and ham) on the other days. it allows you to train everything more frequently.
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