Old School 3-dayers - click >>>HERE<<<

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

LOL!!

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Cornholio said:

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Click to expand...

Isn't it a bit redundant to do pullovers and straight-arm pulldowns? I think I might replace one of those with a rowing type movement.

Also, I think I might like to add in a lower trap specific movement. Something like reverse shrugs.

Cornholio said:

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Click to expand...

For leg curls, I think I'll do the hanging variety type. The seated machine leg curls never did shit for me.

Re: Re: Old School 3-dayers - click >>>HERE<<<

frorider6 said:

Isn't it a bit redundant to do pullovers and straight-arm pulldowns? I think I might replace one of those with a rowing type movement.

Click to expand...

No. It's not. Pullovers are a stretch position exercise. The stiff-arms are a contracted position.Try them both. The pump is incredible.

Also, I think I might like to add in a lower trap specific movement. Something like reverse shrugs.

Your lower traps will get work from the incline and side laterals

Re: Re: Old School 3-dayers - click >>>HERE<<<

frorider6 said:

For leg curls, I think I'll do the hanging variety type. The seated machine leg curls never did shit for me.

Click to expand...

That's fine. Just remember the pause at the top in this case.

Fro - does your gym have a seated military press machine. If so do the presses for shoulders on the machine, but face the back pad. This will throw a lot of stress on the lower traps. Especially with a wide grip.

Cornholio said:

Fro - does your gym have a seated military press machine. If so do the presses for shoulders on the machine, but face the back pad. This will throw a lot of stress on the lower traps. Especially with a wide grip.

Click to expand...

They have one, but I tend to spit on the people using machines. I don't think it would be a good idea for me to use it. I'd be covered in spit.

They do have a Hammer Strength military press. Pretty good but very isolated.

Here's the program I think I'm going to run. Changes are in italics. Opinions?

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction
Seated Cable Row 3 sets of 8-12 reps

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Hanging Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Standing Barbell Military Press 4 sets of 12-6 reps
Hammer Strength Military Press 3 sets of 10-12 with 2 second pause at stretch
(Side lateral raises are bad for my shoulder. Lots of popping)
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction
Dumbbell Reverse Fly 2 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Weighted Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction

Fro - that looks good,. The only suggestion I have is for you to use a straight bar on the seated rows and pull to your clavicle. Traps will scream.

BTW - expect soem extreme soreness from this for the first couple of weeks. Keep intensity high though, knowing that you only have one bodypart to work each time.

Also - on the holds - drop the weight you normally use by 30-40 %.

Cornholio said:

Fro - that looks good,. The only suggestion I have is for you to use a straight bar on the seated rows and pull to your clavicle. Traps will scream.

Click to expand...

Will the lower (meaty) section of my lats get hit much with this back routine. They have been lately with the barbell rows. If not, I guess I can take a break on that area for 4 weeks.

Also, I need to add 2 days of cardio (20 minutes) and 2 days of abs (20 minutes).

I'm thinking cardio on Tues & Thur and abs on Mon & Wed.

Damnit, I just remembered. I need some calf and forearm work in there too. I'll have to think about that. You got any suggestions?