Vanitouses
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[FONT=Tahoma, Calibri, Geneva, sans-serif]This is a little workout I've created to include the beneifts of PHAT trianing, combined with the Push/Pull/Legs routines. It works on a 8 day shchedule. It has a[/FONT]
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[FONT=Tahoma, Calibri, Geneva, sans-serif]slighty greater focus on upper and middle back, as wel as rear delts because I find those areas to be lacking. On the Powe days I'll focus on pushing more weight,[/FONT]
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[FONT=Tahoma, Calibri, Geneva, sans-serif]on the Hypetrophy days, I'll opt for the best form and ROM. Most of the exercises and reps schemes are borrowed from other workouts like PHUL and PHAT,[/FONT]
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[FONT=Tahoma, Calibri, Geneva, sans-serif]therefore I don't claim to have designed anything by myself.[/FONT]
1. Push power + Quad power
a) Flat bench 4x3-5
b) Incline DB 4x6-10
c) Shoulder press 3x5-8
d) Shoulder accessory 4x13
e)Squat 4x3-5
b)Leg press 4x6-10
2.Rest
3. Pull power + Hams power
a) Dead lift 4x3-5
b) Barbel rows 4x3-5
c) Pull ups 3x6-10 (close grip)
d) One arm dumbbell rows 4x8-12
e) Shrugs 4x10
f)Leg curls4x6-10
4.Rest
5. Push hypertrophy + Quad hypertrophy
a) Incline barbel 3x8-12
b) Chest flies 4x12 (flat)
c) Triceps bench 3x6-10
d) Shoulder press 3x6-12
e) Triceps accessory 4x12
f)Front squat 4x8-12
g)Leg press 4x10-12
6.Rest
7. Pull hypertrophy + Hams hypertrophy
a) Pull ups
b) Seated row
c) Pullovers
d) Face pulls
e) Rear deltoid rises
f)Sumo DL 4x10-12
g)Leg curls 4x10-15
