bradspencer74
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Hey Guys,
Recently, I was give this workout to try. I thought it looked pretty good, definitely a scheme I've never tried before. I wondered what you thought of it, if you would modify it, and how.
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3-on, 1 off in the following Cycle. (Cardio 2-3x per week
scattered) (F) = to failure on last set
Workout 1-A -
Flat BB Bench - WmUp + 4 sets, 6-8 reps (F)
Incline DB Bench - 4 sets, 8-10 reps(F)
Seated BB Shoulder Press, 4 sets - 10-12 reps(F)
Palm Up DB Side Raises, 3 sets - 10-12 reps
Triceps Pushdowns/Incline Bi Curls Supersets, 4 SS - 12-15 reps each movement per set
Abs - 120 reps
Workout 1-B
One Arm DB Rows - WmUp + 4 sets, 8-10 reps
Wide Grip Lat Pulls - 4 sets, 6-8 reps
DB Shrugs - 2 sets, 15 reps(F)
Rear Delt Flyes - 3 sets, 12 reps
Lying Cable Tri Extensions - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Alt DB Curls - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Legs 1 or 2
Legs 1
Squats - 5 sets, 10-15 reps (F)
Standing Calf Raises - 3 sets, 10 reps
Leg Extensions - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Leg Curls - 2 sets (Triple Drop Sets) 3x8 reps per dropset
DB Walking Lunges - 3 sets, 10 reps per leg
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Workout 2-A -
Incline DB Bench - WmUp + 4 sets, 8-10 reps (F)
Flat Bench Flyes - 4 sets, 8-10 reps(F)
DB Front Raises, 3 sets - 10-12 reps
CGBP's - 4 sets, 6-8 reps
BB Bi Curls - 4 sets, 6-8 reps
Abs - 120 reps
Workout 2-B
CG Lat Pulls - WmUp + 4 sets, 6-8 reps
Wide Grip Seated Cable Rows - 4 sets, 8-10 reps
DB Shrugs - 2 sets, 15 reps(F)
Rear Delt Flyes - 3 sets, 12 reps
Overhead Triceps Press/Preacher Curl Supersets, 4 SS - 12-15 reps each movement per set
Legs 1 or 2
Legs 2
Leg Extension/Leg Press Supersets, 4 SS - 8-12 reps each movement per set
Squats - 4 sets, 10-12 reps (F)
SLDL's - 4 sets, 12 reps
Hack Squat Calf Raises - 3 sets, 10 reps
DB Walking Lunges - 3 sets, 10 reps per leg
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Workout 3-A -
Flat DB Bench - WmUp + 4 sets, 6-8 reps (F)
Flat Cable Flyes on Stability Ball- 4 sets, 8-10 reps(F)
90 degree DB Side Raises, 3 sets - 10-12 reps
Lying Reverse Grip Cable Tri Extensions - 2 sets (Triple Drop Sets) 3x8 reps per dropset
EZ Bar Concentration Curls - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Abs - 120 reps
Workout 3-B
Bent Over Rows - WmUp + 4 sets, 8-10 reps
CG Seated Cable Rows - 4 sets, 8-10 reps
DB Shrugs - 2 sets, 15 reps(F)
Rear Delt Flyes - 3 sets, 12 reps
CGBP's - 4 sets, 6-8 reps
BB Bi Curls - 4 sets, 6-8 reps
Legs 1 or 2
Recently, I was give this workout to try. I thought it looked pretty good, definitely a scheme I've never tried before. I wondered what you thought of it, if you would modify it, and how.
--------------
3-on, 1 off in the following Cycle. (Cardio 2-3x per week
scattered) (F) = to failure on last set
Workout 1-A -
Flat BB Bench - WmUp + 4 sets, 6-8 reps (F)
Incline DB Bench - 4 sets, 8-10 reps(F)
Seated BB Shoulder Press, 4 sets - 10-12 reps(F)
Palm Up DB Side Raises, 3 sets - 10-12 reps
Triceps Pushdowns/Incline Bi Curls Supersets, 4 SS - 12-15 reps each movement per set
Abs - 120 reps
Workout 1-B
One Arm DB Rows - WmUp + 4 sets, 8-10 reps
Wide Grip Lat Pulls - 4 sets, 6-8 reps
DB Shrugs - 2 sets, 15 reps(F)
Rear Delt Flyes - 3 sets, 12 reps
Lying Cable Tri Extensions - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Alt DB Curls - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Legs 1 or 2
Legs 1
Squats - 5 sets, 10-15 reps (F)
Standing Calf Raises - 3 sets, 10 reps
Leg Extensions - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Leg Curls - 2 sets (Triple Drop Sets) 3x8 reps per dropset
DB Walking Lunges - 3 sets, 10 reps per leg
------
Workout 2-A -
Incline DB Bench - WmUp + 4 sets, 8-10 reps (F)
Flat Bench Flyes - 4 sets, 8-10 reps(F)
DB Front Raises, 3 sets - 10-12 reps
CGBP's - 4 sets, 6-8 reps
BB Bi Curls - 4 sets, 6-8 reps
Abs - 120 reps
Workout 2-B
CG Lat Pulls - WmUp + 4 sets, 6-8 reps
Wide Grip Seated Cable Rows - 4 sets, 8-10 reps
DB Shrugs - 2 sets, 15 reps(F)
Rear Delt Flyes - 3 sets, 12 reps
Overhead Triceps Press/Preacher Curl Supersets, 4 SS - 12-15 reps each movement per set
Legs 1 or 2
Legs 2
Leg Extension/Leg Press Supersets, 4 SS - 8-12 reps each movement per set
Squats - 4 sets, 10-12 reps (F)
SLDL's - 4 sets, 12 reps
Hack Squat Calf Raises - 3 sets, 10 reps
DB Walking Lunges - 3 sets, 10 reps per leg
------
Workout 3-A -
Flat DB Bench - WmUp + 4 sets, 6-8 reps (F)
Flat Cable Flyes on Stability Ball- 4 sets, 8-10 reps(F)
90 degree DB Side Raises, 3 sets - 10-12 reps
Lying Reverse Grip Cable Tri Extensions - 2 sets (Triple Drop Sets) 3x8 reps per dropset
EZ Bar Concentration Curls - 2 sets (Triple Drop Sets) 3x8 reps per dropset
Abs - 120 reps
Workout 3-B
Bent Over Rows - WmUp + 4 sets, 8-10 reps
CG Seated Cable Rows - 4 sets, 8-10 reps
DB Shrugs - 2 sets, 15 reps(F)
Rear Delt Flyes - 3 sets, 12 reps
CGBP's - 4 sets, 6-8 reps
BB Bi Curls - 4 sets, 6-8 reps
Legs 1 or 2
