thought id share this with you guys ..(hopefully dont piss anyone off) i bought the ebook that contains ten programs-this one i plan to try out in 2-3 weeks.

wanted to know your thoughts and opinions on this layout.. it looks nice..im wondering if biceps and triceps will get enough healing time in there...i plan to run this one on a decent cycle so should all be good.


X-Rep.com’s T/NT Program ©

Six Weeks (Train Three Days a Week)

WORKOUT 1

Monday

Exercise, sets x reps Poundage

Quads: Traumatic

Squats*†, 3 x 9 ,7 ,5

Sissy squats, 1 x 8-12

Hamstrings: Nontraumatic

Leg curls*, 1 x 8-12

One-leg leg curls, 1 x 8-12

Chest: Traumatic

Bench presses*†, 3 x 9, 7, 5

Dumbbell flyes, 1 x 8-12

Dumbbell incline presses, 2 x 8-12

Delts: Nontraumatic

Dumbbell presses*, 2 x 8-12

One-arm cable laterals (stop short of

full stretch on each rep), 2 x 8-12

Cable upright rows*, 1 x 8-12

Midback: Traumatic

Dumbbell rows (with chest

support) or barbell rows*, 2 x 8-12

Bent-arm bent-over laterals, 1 x 8-12

Lats: Nontraumatic

Wide-grip pulldowns*, 2 x 8-12

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

†Add weight to each successive set so your reps decrease.



WORKOUT 2

Wednesday

Exercise, sets x reps Poundage

Deadlifts* (breathing style), 1 x 10-15

Dumbbell shrugs, 1 x 8-12

Donkey calf raises*, 2 x 12-20

One-leg dumbbell calf raises, 2 x 12-20

Overhead dumbbell

extensions*, 2 x 8-12

V-bar pushdowns, 2 x 8-12

Incline curls*, 2 x 8-12

Concentration curls, 2 x 8-12

Hammer curls, 1 x 8-12

Reverse wrist curls, 2 x 12-15

Wrist curls, 2 x 12-15

Incline kneeups, 2 x 10-15

Ab Bench crunches, 2 x 10-15

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.




WORKOUT 3

Friday

Exercise, sets x reps Poundage

Quads: Nontraumatic

Smith-machine squats*, 2 x 8-12

Leg extensions,1 x 8-12

Hamstrings: Traumatic

Stiff-legged deadlifts*, 2 x 8-12

Calves: Nontraumatic

Seated calf raises*, 2 x 12-18

Standing machine calf raises, 1 x 15-20

Knee-flexion leg press calf raises, 2 x 15-20

Delts: Traumatic

Wide-grip upright rows*†, 3 x 9, 7, 5

Incline one-arm lateral raises, 1 x 8-12

Lateral raises, 1 x 8-12

Dumbbell presses, 2 x 8-12

Chest: Nontraumatic

Smith-machine bench presses*, 2 x 8-12

Cable crossovers, 1 x 8-12

Smith-machine incline presses , 1 x 8-12

Incline cable crossovers, 1 x 8-12

Lats: Traumatic

Wide-grip chins*†, 2 x 9, 7

Machine or DB pullovers, 2 x 8-12

Midback: Nontraumatic

Machine rows*, 2 x 8-12

*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.

†Add weight to each successive set so your reps decrease.