Power/Rep Range/Shock: The Basics

[gopro]

lol it would be nice if u were offering

but failing that how would i go about doing it myself

Here is a complete routine just as an example. Hope this helps...


Back
POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Biceps/Triceps
POWER: week 1

- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10

Chest
POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- 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

Deltoids
POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs
POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

REP RANGE: week 2

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

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

 

[gopro]

Hey Gopro,
Just wanted to say I've just completed 8 weeks of your program (3rd Rep Range), and am really enjoying it. I've read the P/RR/S Part II, and am looking forward to giving it a go, but will wait until I've done at least 6 cycles of Part 1 1st. Hope you aren't going to remove all your stuff from the net and / or start charging a mint any time soon.

Anyway, just wanted to say thanks!

Thank you for your comments! I am so glad you are enjoying my program! There are plenty of Aussie's using it, as I have gotten many emails from your parts, LOL!

Don't worry, my program is all over the net, on this board and many others, so you will never have trouble finding it. Plus, it is going to be featured in a new book hitting shelves in about a month or so.

 

[gopro]

Gopro, just a qustion on tempo. Say if the tempo is for instance 2/1/2, on the bench press the '1' willl be at the bottom of the movement right? For lat raises would you pause for '1' at the top of the movement when the muscles are bearing the load? Or at the bottom of the movement?

Cheers!

The middle # is ALWAYS where you are after your negative contraction. Thus, for both bench press and laterals, it would be at the bottom.

Occassionally I will actually have clients use a tempo that looks like this: 2/1/2/1, for example. With this you would also pause at the contraction point, which works very well for certain movements, like laterals, pulldowns, curls, leg curls, triceps pressdowns. Any movement where there is real tension at the peak contraction point.

 

[camarosuper6]

what about for those of us a bit more on the advanced side. myself, I am looking to compete next April, and I am looking for offseason mass, but prefer training each bodypart 2 x per week or so.

 

[Richie1888]

Here is a complete routine just as an example. Hope this helps...


Back
POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Biceps/Triceps
POWER: week 1

- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10

Chest
POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- 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

Deltoids
POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs
POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

REP RANGE: week 2

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

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

thats the one from the link mate ye ?

thanks

 

[pengers84]

Thank you for your comments! I am so glad you are enjoying my program! There are plenty of Aussie's using it, as I have gotten many emails from your parts, LOL!

Don't worry, my program is all over the net, on this board and many others, so you will never have trouble finding it. Plus, it is going to be featured in a new book hitting shelves in about a month or so.

Whats the book going to be called?

 

[gopro]

what about for those of us a bit more on the advanced side. myself, I am looking to compete next April, and I am looking for offseason mass, but prefer training each bodypart 2 x per week or so.

Well, you can start to utilize some principals from P/RR/S Advanced Techniques. And if you prefer training each bodypart twice per week BECAUSE you have determined you grow better that way, then go ahead and do it. You might want to adjust volume per workout to make it a bit lower though.

 

[gopro]

thats the one from the link mate ye ?

thanks

Probably. Does it help?

 

[gopro]

Whats the book going to be called?

Building the Perfect Beast...Naturally by Author L Rea and Eric Broser.

 

[Richie1888]

Probably. Does it help?

i was just wondering how i would go abouts tting up a shock week using the split that u gave me ?

as there desint seem to be as many exercises in the shock week

 

[gopro]

i was just wondering how i would go abouts tting up a shock week using the split that u gave me ?

as there desint seem to be as many exercises in the shock week

Just take the shock workout above (making any exercise substitutions that you may have to) and insert them on the proper days. It should be quite easy really.

And there are pretty much just as many exercises as the other days. In fact, if you look at POWER chest, there are 3 exercises listed...and there are 4 on SHOCK chest!

 

[Richie1888]

Just take the shock workout above (making any exercise substitutions that you may have to) and insert them on the proper days. It should be quite easy really.

And there are pretty much just as many exercises as the other days. In fact, if you look at POWER chest, there are 3 exercises listed...and there are 4 on SHOCK chest!

ok mate cheers

 

[OneWheyOrAnother]

Is p/rr/s appropriate for cutting?

Also, warm up exercises please gopro

I just know I'm not warming up correctly. I KNOW IT

 

[Richie1888]

so using this u could do as little as 3 exercises a day ?

lik doing

monday - back, chest
tuesday - legs
wednesday off
thursday - bi/tri
friday - delts

just out of interest mate i assume u use p/rr/s so whats ur routine ?

it would just be interesting to see how far of the mark i am

thanks again mate

 

[bigboy_245]

hey guys im doing max ot .... can i do a program for vertical increasment or is that all bs and wastae of money... im guessing just hit the wieghts for vertical and just do some plymetrics or w.e ... thanks....

 

[gopro]

Is p/rr/s appropriate for cutting?

Also, warm up exercises please gopro

I just know I'm not warming up correctly. I KNOW IT

P/RR/S is perfect for bulking, cutting, and everything in between!

What do you mean by warm-up exercises? Simply ride the bike or walk the treadmill for 5-10 minutes to raise core temperature. Then, for your first exercise of a bodypart do about 3 progressive warmup sets. For example, if you are doing Squats and your first real set is going to be with 275 lbs...

-WU set 1...135 x 10
-WU set 2...185 x 8
-WU set 3...235 x 6
-work set 1...275 x ...

Then for the next exercise you may only need 1-2 WU sets. Let's say its Leg Press and the first work set is with 500 lbs...

-WU set 1...320 x 8
-WU set 2...410 x 6
-work set 1...500 x ...

For your last exercise maybe 1 warmup is all you need...or perhaps if it is an exercise like leg extensions, you can jump right to your first set.

 

[gopro]

so using this u could do as little as 3 exercises a day ?

lik doing

monday - back, chest
tuesday - legs
wednesday off
thursday - bi/tri
friday - delts

just out of interest mate i assume u use p/rr/s so whats ur routine ?

it would just be interesting to see how far of the mark i am

thanks again mate

Right now my split is this (but I change it every 9 weeks)...

monday: chest/triceps/calves
tuesday: lats/lower back/traps/abs
wednesday: off
thursday: quads/hams/calves
friday: shoulders/bis/forearms/abs

 

[gopro]

hey guys im doing max ot .... can i do a program for vertical increasment or is that all bs and wastae of money... im guessing just hit the wieghts for vertical and just do some plymetrics or w.e ... thanks....

Why are you posting about Max-OT training in a P/RR/S training thread?

 

[bigboy_245]

sorry i was gettin some info on prrs first, some dude told me try max ot first then prrs so i just put it there., forget it was prrs......

 

[bigboy_245]

http://geektomuscle.blogspot.com/

somone please Check that out and help!!!! my friend wont listen to me that this is useleess and messing around...... so i figured i go here

 

[Richie1888]

Right now my split is this (but I change it every 9 weeks)...

monday: chest/triceps/calves
tuesday: lats/lower back/traps/abs
wednesday: off
thursday: quads/hams/calves
friday: shoulders/bis/forearms/abs

the problem i have mate and before i start i know im chancing my arm here!
is that i dont know what to do with the shoch week iof possible could u outline the full routine for the shock week? basically what exercises u do on each day from the plan u posted

sorry to ask but i want to stick with this and dont know what to do with it

 

[gopro]

the problem i have mate and before i start i know im chancing my arm here!
is that i dont know what to do with the shoch week iof possible could u outline the full routine for the shock week? basically what exercises u do on each day from the plan u posted

sorry to ask but i want to stick with this and dont know what to do with it

But IT IS outlined in the complete routine above!!! There is a P, RR, AND Shock week for every major bodypart!

 

[Richie1888]

But IT IS outlined in the complete routine above!!! There is a P, RR, AND Shock week for every major bodypart!

ok mate heres my attempt that i came up with yesterday

http://www.ironmagazineforums.com/showthread.php?t=68046

what do u do for ur abs using this system ?

 

[Richie1888]

infact here its here obviously still ignore thecardio and abs

Power

Monday -

Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6
Biceps - Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
Abs -
Cardio ??? Treadmill???10 minutes

Tuesday -

Quads / Hams / Calves

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Cardio - Treadmill 10 Minutes

Wednesday - Day Off

Thursday -

Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- Barbell Shrugs???3 x 6
Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
Abs -
Cardio - Treadmill???10 minutes

Friday -

Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6
Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbbell extension...1-2 x 4-6
Calfs - Barbell Standing
- Leg Calf Raise...3 x 4
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill???10 minutes


Weekend - Off



Rep Range


Monday -

Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
Abs -
Cardio - Treadmill???10 minutes


Tuesday -

Quads / Hams/ Calves
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
Cardio - Treadmill???10 minutes


Wednesday - Day Off


Thursday -

Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6
- Close Grip Chin Up???3 x 6
Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
Abs -
Cardio - Treadmill???10 minutes


Friday -

Delts - Arnold dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
Calfs - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill???10 minutes

Weekend Off

Shock

Monday -

Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - 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
Biceps - EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
Abs -
Cardio - 10 Minutes Treadmill

Tuesday -

Quads / Hams/ Calves
- Superset: leg extension/front squat...1-2 x 8-10 each
- 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
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

Wednesday - Day Off

Thursday -

Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Back - Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Abs -
Cardio - 10 Minutes Treadmill

Friday

Delts - Severse pec deck/WG upright row superset...1-2 x 8-10
- Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Cardio - 10 Minutes Treadmill

Weekend Off

 

[MuScLe TeNsIoN]

does CG seated row...2-3 x 4-6 refer to Cable Row???
weighted chin refer to a pulldown?
and whats the difference between a rack deadlift and a deadlift?

 

[Phred]

does CG seated row...2-3 x 4-6 refer to Cable Row???
Yes

weighted chin refer to a pulldown?
No. perform chin-ups on a chin-up bar (or a pull up bar) with added weight to your body. Wts are added via a belt, hooked on feet, vest, etc. The idea is to use more than your body wt.

and whats the difference between a rack deadlift and a deadlift?

Generally deadlifts are from the floor. Rack deadlifts are in a rack(duh) but you set the pin height so the bar is up off the floor (usually near the top of your shin - but it can be any height depending on your purpose for the rack deadlift). It limits the range of motion to the upper part of the deadlift which is mostly the lower back. The bottom range is mostly legs on a dead lift. So if trying to work mostly your lower back, the upper range of the deadlift is a good exercise. A lot of other stabilizing activation is going on, but the lower back is the main muscle used.

 

[gopro]

Generally deadlifts are from the floor. Rack deadlifts are in a rack(duh) but you set the pin height so the bar is up off the floor (usually near the top of your shin - but it can be any height depending on your purpose for the rack deadlift). It limits the range of motion to the upper part of the deadlift which is mostly the lower back. The bottom range is mostly legs on a dead lift. So if trying to work mostly your lower back, the upper range of the deadlift is a good exercise. A lot of other stabilizing activation is going on, but the lower back is the main muscle used.

Thank for answering that one my friend!

 

[gopro]

infact here its here obviously still ignore thecardio and abs

Power

Monday -

Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6
Biceps - Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
Abs -
Cardio ??? Treadmill???10 minutes

Tuesday -

Quads / Hams / Calves

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Cardio - Treadmill 10 Minutes

Wednesday - Day Off

Thursday -

Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- Barbell Shrugs???3 x 6
Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
Abs -
Cardio - Treadmill???10 minutes

Friday -

Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6
Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbbell extension...1-2 x 4-6
Calfs - Barbell Standing
- Leg Calf Raise...3 x 4
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill???10 minutes


Weekend - Off



Rep Range


Monday -

Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
Abs -
Cardio - Treadmill???10 minutes


Tuesday -

Quads / Hams/ Calves
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
Cardio - Treadmill???10 minutes


Wednesday - Day Off


Thursday -

Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6
- Close Grip Chin Up???3 x 6
Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
Abs -
Cardio - Treadmill???10 minutes


Friday -

Delts - Arnold dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
Calfs - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6
Cardio - Treadmill???10 minutes

Weekend Off

Shock

Monday -

Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - 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
Biceps - EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
Abs -
Cardio - 10 Minutes Treadmill

Tuesday -

Quads / Hams/ Calves
- Superset: leg extension/front squat...1-2 x 8-10 each
- 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
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

Wednesday - Day Off

Thursday -

Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Back - Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Abs -
Cardio - 10 Minutes Treadmill

Friday

Delts - Severse pec deck/WG upright row superset...1-2 x 8-10
- Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Cardio - 10 Minutes Treadmill

Weekend Off

Looks pretty darn good!

 

[Richie1888]

Looks pretty darn good!

lol ur probably only saying that cuase of how many questions i ask about it just to shut me up cheers anyway mate i added a few things to keep it in line with ur sets per week ratios u gave me

and finally i think my last question on this how do u apply this to working ur abs mate ?

 

[OneWheyOrAnother]

P/RR/S is perfect for bulking, cutting, and everything in between!

What do you mean by warm-up exercises? Simply ride the bike or walk the treadmill for 5-10 minutes to raise core temperature. Then, for your first exercise of a bodypart do about 3 progressive warmup sets. For example, if you are doing Squats and your first real set is going to be with 275 lbs...

-WU set 1...135 x 10
-WU set 2...185 x 8
-WU set 3...235 x 6
-work set 1...275 x ...

Then for the next exercise you may only need 1-2 WU sets. Let's say its Leg Press and the first work set is with 500 lbs...

-WU set 1...320 x 8
-WU set 2...410 x 6
-work set 1...500 x ...

For your last exercise maybe 1 warmup is all you need...or perhaps if it is an exercise like leg extensions, you can jump right to your first set.

Exactly the answers I was looking for Gopro, thanks again man!

A few questions though;

What kind of rest intervals should I use between warm up sets.
What percentage of the weight of my first set would I apply to my warm up sets?
How would I determine how many warm up sets I would need.
Would the repitition range for the warm up sets be the same for the P days vs the RR days?

Sorry to bug you with the newbie questions, but I am a newbie. lol
Once again Gopro, thanks for holding my hand through my newbie transformation to hopefully in the next 2 years into a novice weight lifter.