Thread: First P/RR/S Routine

what was wrong with the original.

Originally Posted by motionman04

Power

Chest/Shoulders/Triceps

Barbell bench press...2 x 4-6
Incline press...2 x 4-6
Military press...2 x 4-6
Lateral Raises...2 x 4-6
Tricep Extensions 2 x 4-6


Back/Biceps

T-Bar Row 3x 4-6
Bent row...3 x 4-6
Seated row...2-3 x 4-6
Preacher curl...2 x 4-6
Drag Curl…2x 4-6
Id trade one of the 1st 2 rows for pullups. Just my preference

Legs

Squats...3 x 4-6
Leg press...3 x 4-6
Leg extension...2 x 4-6
Calf Raises...3 x 4-6
Romanian deadlift...2-3 x 4-6

RR

Chest/Shoulders/Triceps

Barbell bench press...2 x 8-10
Incline press...2 x 8-10
Military press...2 x 8-10
Lateral Raises...2 x 8-10
Tricep Extensions 2 x 8-10

Back/Biceps

T-Bar Row 2x 8-10
Bent row...2 x 8-10
Seated row...2 x 8-10
Preacher curl...2 x 8-10
Drag Curl…2x 8-10


Legs

Squat...3 x 10-12
Leg extension...2 x 8-10
One legged leg press...3 x 12-15
Lying leg curl...2 x 6-8
Romanian deadlift...2 x 8-10
Seated leg curl...1-2 x 10-12

Rep Range week needs some adjustment . You need to do one exercise in the 7-9 reps range , another in the 10-12 rep range and another in the 13 - 15 rep range . Ex T-bars 7-9 reps , bent rows 10-12 , seated rows 13-15 so you'll need some extra exercises in some of your wo's or you be skip a rep range somewhere.

Shock

Chest/Shoulders/Triceps

Superset...cable crossover/incline press...1-2 x 8-10 reps each
Superset...Dumbell flys/dips...1 x 8-10 reps each
Dropset...Bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Superset: Seated Side Lateral/Shoulder Press: 2 x 8-10 each
Superset: Cable Upright Row/Bent Lateral Raise: 2 x 8-10 each
Dropset: Barbell Front Raise: 1 x 8-10, drop, 6-8


Back


Legs

Superset: leg extension/ squat...1-2 x 8-10 each
Superset: leg extension/leg press...1-2 x 8-10 each
Dropset: lunge...1 x 8-10, drop, 8-10
Superset: leg curl seated...1-2 x 8-10 each
Dropset: single leg curl...1-2 x 8-10, drop, 8-10


Now I left back out for shock since I wasn't too sure of some of the exercises that I can use there. But how does this look? Bear in mind this is my first time coming up with a P/RR/S routine so always room for improvement.

Don't forget your different cadences and RI's for each different "cycle" ( power, rr, s )

If it might help you cand check my journal , although my wo's are a little "customized" but should hopefully give you some ideas.

OOps got to go to work ! Good luck !

Chest/Shoulders/Triceps

Barbell bench press...2 x 8-10
Incline press...2 x 10-12
Military press...2 x 12-13
Lateral Raises...2 x 8-10
Tricep Extensions 2 x 8-10

Back/Biceps

T-Bar Row 2x 8-10
Bent row...2 x 10-12
Seated row...2 x 12-13
Preacher curl...2 x 8-10
Drag Curl…2x 8-10


Legs

Squat...3 x 10-12
Leg extension...2 x 8-10
One legged leg press...3 x 12-15
Lying leg curl...2 x 6-8
Romanian deadlift...2 x 8-10
Seated leg curl...1-2 x 10-12


would this be better for RR??

How about this as an example:

Chest/delts/tris -
Bench press 2-3 sets of 7-9 reps
Incline Db bench press 2-3 sets of 10-12 reps
Db flyes 2-3 sets of 13-15 reps
BB press- 2-3 sets of 7-9 reps
upright rows 2-3 sets 10-12 reps
Db lateral lifts 2-3 sets of 13-15 reps
Close grip bench press 2-3 sets 7-9 reps
dips 2-3 sets 10-12 reps
triceps kickbacks 2-3 sets 13-15 reps

back/bi's
Pull ups or pulldowns 2-3 sets 7-9 reps
Bent rows 2-3 sets 10-12 reps
seated good mornings 2-3 sets 13-15 reps
BB curls or drag curls 2-3 sets 7-9 reps
Db hammer curls 2-3 sets 10-12 reps
Concentration curls or preacher curls 2-3 sets 13-15 reps

Legs
Squats 2-3 sets 7-9 reps
single leg press 2-3 sets 10-12 reps
Leg extensions 2-3 sets 13-15 reps
leg curls 2-3 sets 7-9
SLDL w/BB or Db 2-3 sets 10-12 reps
single leg curls 2-3 sets 13-15
Standing calf raise 2-3 sets 7-9 reps
seated calf raise 2-3 sets 10-12 reps
single calf raise 2-3 sets 13-15

You 'll need to throw in some abs, probably on back/bi day
The exercises are all sustitutable ( is that a word , LOL ) but the main idea is 3 different exercise for each body part with one exercise in the 7-9 rep range , one in the 10-12 rep range and one in the 13-15 rep range

You did read all the prrs stickies right ?

Originally Posted by gwcaton

How about this as an example:

Chest/delts/tris -
Bench press 2-3 sets of 7-9 reps
Incline Db bench press 2-3 sets of 10-12 reps
Db flyes 2-3 sets of 13-15 reps
BB press- 2-3 sets of 7-9 reps
upright rows 2-3 sets 10-12 reps
Db lateral lifts 2-3 sets of 13-15 reps
Close grip bench press 2-3 sets 7-9 reps
dips 2-3 sets 10-12 reps
triceps kickbacks 2-3 sets 13-15 reps

back/bi's
Pull ups or pulldowns 2-3 sets 7-9 reps
Bent rows 2-3 sets 10-12 reps
seated good mornings 2-3 sets 13-15 reps
BB curls or drag curls 2-3 sets 7-9 reps
Db hammer curls 2-3 sets 10-12 reps
Concentration curls or preacher curls 2-3 sets 13-15 reps

Legs
Squats 2-3 sets 7-9 reps
single leg press 2-3 sets 10-12 reps
Leg extensions 2-3 sets 13-15 reps
leg curls 2-3 sets 7-9
SLDL w/BB or Db 2-3 sets 10-12 reps
single leg curls 2-3 sets 13-15
Standing calf raise 2-3 sets 7-9 reps
seated calf raise 2-3 sets 10-12 reps
single calf raise 2-3 sets 13-15

You 'll need to throw in some abs, probably on back/bi day
The exercises are all sustitutable ( is that a word , LOL ) but the main idea is 3 different exercise for each body part with one exercise in the 7-9 rep range , one in the 10-12 rep range and one in the 13-15 rep range

You did read all the prrs stickies right ?

gotcha, can I substitute tricep extensions for tricep kickbacks, and the other thing was, what exactly are good mornings and SLDL's??

link to pics of exercises http://www.bodybuilding.com/fun/exercises.htm

Sustitute any exercise you like or have equipment for

Originally Posted by gwcaton

link to pics of exercises http://www.bodybuilding.com/fun/exercises.htm

Sustitute any exercise you like or have equipment for

The other thing, what would you recommend for back/biceps day during Shock week?

This is what I did last time


Db pullovers ... Wg pulldowns - ss
3 sets 35 x 10 ..... 100 x 10

Cg seated rows ... Stiff arm pulldowns - ss
2 sets 100 x 10 ........ 50 x 10

Rack deads - ds
210 x 10
180 x 8
170 x 6

cable hammer curls ... BB curls - ss
2 sets 30 x 10 ............... 60 x 10

alt Db curls ... cable preacher curl - ss
2 sets 25 x 10 ...... 25 x 10

db concentration curls - ds
20 x 10
15 x 8
10 x 8

Start a journal (in the journal forum ) and I'm sure you'll get some workout to workout help.

My last question, what are rack deads and stiff arm pulldowns??