As promised to Vale Tudo: P,RR,S workout 1...

[gopro]

CHEST example...

week 1: power
-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

week 2: rep range
-incline dumbell press...3 x 6-8
-bench press...3 x 8-10
-flye...2 x 10-12

week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps each
-superset...incline flye/dips...1 x 8-10 reps each
-dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

More workouts to come...

 

[101Tazman]

Thanks GP!

 

[gopro]

You're welcome. I'll be posting a back program next!

 

[Mule]

Hey thats what im doing! Just slightly modified to work in my gym though.

 

[Vale Tudo]

Hahahaha my friend very nice, thanks a lot bro, you are the man...

 

[KarlW]

Good Post, I like the variation in the routine each week.
Question.......would you do ALL POWER in Week1, then ALL RR Week2 etc. Or POWER for chest but RR for back then switch around in week2 ?

 

[gopro]

Originally posted by KarlW
Good Post, I like the variation in the routine each week.
Question.......would you do ALL POWER in Week1, then ALL RR Week2 etc. Or POWER for chest but RR for back then switch around in week2 ?

Do all power in one week, all rep range the next, and all shock the next. It is good to get yourself into ONE mindset for each workout, and for each week.

 

[gopro]

Originally posted by Vale Tudo
Hahahaha my friend very nice, thanks a lot bro, you are the man...

Hey, I promised to teach you how I grew so damn large, LOL! Look for back in a day or two!

 

[HickeyNC]

Originally posted by gopro
You're welcome. I'll be posting a back program next!

I cant wait to see this one. I've been looking for a good back program.

 

[Mule]

Someday if my sorry ass would ever get some money I would show the results from this work out with a camera. But until then youll just have to take my word for it.

 

[HickeyNC]

And how reliable is the word of a Jackass?

 

[gopro]

Originally posted by HickeyNC
And how reliable is the word of a Jackass?

For the first time in his life....reliable!

 

[arbntmare]

gopro wth do you live?? so i can come and kill you.. cause my legs are destroyed.... i couldn't even get past 115lbs on the damn thing but i did do 4 x 6.. and after each set i did 6 reps of normal leg presses.. but i still want to find you and kill you

 

[gopro]

Originally posted by arbntmare
gopro wth do you live?? so i can come and kill you.. cause my legs are destroyed.... i couldn't even get past 115lbs on the damn thing but i did do 4 x 6.. and after each set i did 6 reps of normal leg presses.. but i still want to find you and kill you

LMAO....thats not the first death threat I've gotten. In fact my clients threaten me all the time. Trouble is, they usually are so sore they can't move fast enough to catch me...wooooohooo!

By the way, you posted this in the wrong thread...but you are sore and hobbled...so I'll forgive you, LOL.

 

[Tank316]

Originally posted by Mule
Someday if my sorry ass would ever get some money I would show the results from this work out with a camera. But until then youll just have to take my word for it.

amen to that, but i gonna go buy a camera this weekend.
....................... o shit, bad idea Tank. lol.

 

[arbntmare]

hehe i can't find that other thread my bad

 

[gopro]

Bump for Pitboss!

 

[Pitboss]

Originally posted by gopro
Bump for Pitboss!

Very much appreciated...

Question regarding
week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps
-superset...incline flye/dips...1 x 8-10 reps each

Is that cable crossover "or" incline smith and then the same with incline flye/dips???

 

[gopro]

Originally posted by Pitboss


Very much appreciated...

Question regarding
week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps
-superset...incline flye/dips...1 x 8-10 reps each

Is that cable crossover "or" incline smith and then the same with incline flye/dips???

It is a superset of cable crossovers followed without rest by incline smith press...same with the flyes and dips. Got it?

 

[nikegurl]

hi gopro - can you suggest a substitution for the dips? i can only do about 4 and they hurt my shoulder. what could go in their place week 1 and 3? thanks!

 

[gopro]

Originally posted by nikegurl
hi gopro - can you suggest a substitution for the dips? i can only do about 4 and they hurt my shoulder. what could go in their place week 1 and 3? thanks!

Heavy flyes or dumbell pullovers in power week...dumbell or regular bench press (or even pushups) in week 3. How's that NG

 

[lean_n_76er]

GP, any replacement for the cable crossovers? Don't have that piece at the gym. Thanks.

 

[gopro]

Originally posted by lean_n_76er
GP, any replacement for the cable crossovers? Don't have that piece at the gym. Thanks.

Just use a flat flye in the first superset and an incline flye in the second superset.

 

[nikegurl]

thanks, GP! all those work for me!

 

[lean_n_76er]

Ditto what NG said!

 

[gopro]

To Nike Girl and Lean...

...you are both welcome. I hope you make great progress from the routine!

 

[rebel]

what can i substitute for machine bench presses on week 3?

 

[KarlW]

maybe pushups with a plate on your back ?

 

[gopro]

Originally posted by rebel
what can i substitute for machine bench presses on week 3?

You can sub a regular bench press or maybe a flat smith press or a hammer machine press if you have it. Just use a compound movement where the weights can be stripped relatively quickly and easily.

 

[Alaric]

Gopro i've started using your routine today, and i downloaded the microsoft word file made by preacher, and in it for incline bench it says, set the angle to 15%. does that mean 15 degrees horizontal (so its close to flat), or 15 degrees vertically (so its almost perpendicular to the floor)?