Thread: My P/RR/S Routine...please review

Okay...after browsing these forums, AND getting flamed by P-something -rather I have decided to change my workout(Thanks P-Funk). I have also decided to do this P/RR/S routine(from the above sticky). Please tell me if this is okay, and if not...what needs to be changed. I tried to follow the P/RR/S routine, but made some alterations to fit the equipment that I have. My MAIN goal is to CUT, which I know will come mainly from my diet, but I wanted to know if this would be a good routine to use.

5'10"
200lbs.
Approx. 18% BF

I am planning on doing:

Upper
Lower
OFF
Upper
Lower
OFF
OFF

Please review and let me know if I am on the right track! I want to do tis right the first time If I MISSED something, please let me know.Thanks!

WEEK 1 (Power)

DAY 1: UPPER
- (CABLE) bench press...3 x 4-6
- One arm DB Row 2-3 x 4-6
- Decline press...3 x 4-6
- CG seated row...2-3 x 4-6
-Dumbell curl...2 x 4-6

DAY 2: LOWER
- Squat 2-3 x 4-6
- RDL 2-3 x 4-6
- Lunges 2-3 x 4-6
- Hyperextensions 2-3 x 4-6
- Calves 2-3 x 4-6

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 2-3 x 4-6
- Chin ups 2-3 x 4-6
- Incline BB press 2-3 x 4-6
- WG pulldown 2-3 x 4-6
- Triceps pressdown 2-3 x 4-6

DAY 5: LOWER
- Squat 2-3 x 4-6
- RDL 2-3 x 4-6
- Lunges 2-3 x 4-6
- Hyperextensions 2-3 x 4-6
- Calves 2-3 x 4-6

DAY 6 OFF
DAY 7 OFF



WEEK 2 (Rep Range)

DAY 1: UPPER
- (CABLE) bench press...3 x 10-12
- One arm DB Row 2-3 x 10-12
- Decline press...3 x 10-12
- CG seated row...2-3 x 10-12
-Dumbell curl...2 x 10-12

DAY 2: LOWER
- Squat 2-3 x 10-12
- RDL 2-3 x 10-12
- Lunges 2-3 x 10-12
- Hyperextensions 2-3 x 10-12
- Calves 2-3 x 10-12

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 2-3 x 10-12
- Chin ups 2-3 x 10-12
- Incline BB press 2-3 x 10-12
- WG pulldown 2-3 x 10-12
- Triceps pressdown 2-3 x 10-12

DAY 5: LOWER
- Squat 2-3 x 10-12
- RDL 2-3 x 10-12
- Lunges 2-3 x 10-12
- Hyperextensions 2-3 x 10-12
- Calves 2-3 x 10-12

DAY 6 OFF
DAY 7 OFF



WEEK 3 (Shock)

DAY 1: UPPER
- (CABLE) bench press/1-2 x 8-10 reps each (super set)
- One arm DB Row/1 x 6-8, drop, 6-8
- Decline press/ 1-2 6-8
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- Dropset cable single arm curl...1 x 6-10, drop 6-10

DAY 2: LOWER
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Calves 2-3 x 10-12

DAY 3 OFF

DAY 4: UPPER
- Overhead DB press 1-2 x 8-10
- CG chin superset...1 x 6-10 each
- Drop set...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
- WG pull down superset...1-2 x 8-10 each
- Triceps pushdown 1-2 x 6-10 each

DAY 5: LOWER
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Calves 2-3 x 10-12

DAY 6 OFF
DAY 7 OFF

I wil also be doing 30-40 minutes of cardio 3x/week and abs during my UPPER body workouts.
Thank you in advance for the advice/help. Your time in reading and reviewing this is greatly appreciated!

Please let me know if I missed something

Originally Posted by Steed77

Ahhh...okay..I see now. I was still a little confused with this P/RR/S routine, so I just did the best I could. That makes sense now Thanks! Also, I didn't put the exercises in order of how I would do them, I just put them down. But, thanks for the reminder about working larger body parts before smaller ones!

Thanks gopro

I start tomorrow! I can't wait

Awesome! I hope you do well with my program. Keep me posted.