spatch
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Dont know if this is a common training style already but...
I have been doing this with great gains the past 8 weeks or so just thought I would share.
Pointers-
1- The first thing I do is ALWAYS have an A and B workout.
2- for the goal of each workout, have a heavy exercise, and a light, high rep exercise, and make them as otherwise simmular as possible.
3- DO NOT go to failure more than twice a day total.
Back-
Workout A. Goal= Back width
Wide grip Weighted Pull ups 4 sets 4-6 reps
Db rows 3 sets 8-10 reps
Wide grip cable pull downs 4 sets 10-12 reps
Workout B. Goal= Back Thickness
T-Bar rows 4 sets 4-6 reps
Underhand PD's 3 sets 8-10 reps
DB rows 4 sets 10-12 reps
Chest-
Workout A. Goal= Mid chest
Barbell Bench 4 sets 4-6 reps
Incline DB 3 sest 8-10 reps
Flat DB 4 sets 10-12 reps
Workout B. Goal= Upper Chest
Incline Barbell 4 sets 4-6 reps
Flat DB 3 sets 8-10 reps
Incline DB 4 sets 10-12 reps
And there you have it. I have only been doing this with my chest/back, and posted a different workout somewhere on this forum because I need to change things up a bit. Next time I do this kind of training, I'm going to make workouts for all body parts. Good luck.
I have been doing this with great gains the past 8 weeks or so just thought I would share.
Pointers-
1- The first thing I do is ALWAYS have an A and B workout.
2- for the goal of each workout, have a heavy exercise, and a light, high rep exercise, and make them as otherwise simmular as possible.
3- DO NOT go to failure more than twice a day total.
Back-
Workout A. Goal= Back width
Wide grip Weighted Pull ups 4 sets 4-6 reps
Db rows 3 sets 8-10 reps
Wide grip cable pull downs 4 sets 10-12 reps
Workout B. Goal= Back Thickness
T-Bar rows 4 sets 4-6 reps
Underhand PD's 3 sets 8-10 reps
DB rows 4 sets 10-12 reps
Chest-
Workout A. Goal= Mid chest
Barbell Bench 4 sets 4-6 reps
Incline DB 3 sest 8-10 reps
Flat DB 4 sets 10-12 reps
Workout B. Goal= Upper Chest
Incline Barbell 4 sets 4-6 reps
Flat DB 3 sets 8-10 reps
Incline DB 4 sets 10-12 reps
And there you have it. I have only been doing this with my chest/back, and posted a different workout somewhere on this forum because I need to change things up a bit. Next time I do this kind of training, I'm going to make workouts for all body parts. Good luck.
