The new routine - P/RR/S!!! I will be doing this on a 2-on, 1-off schedule with cardio on off days and after chest + shoulder workouts. This ups thre frequency just a tad to hitting each bodypart once every 6 days instead of 7.
POWER CHEST/BICEPS
Bench Press 3 4-6 4/0/X 5 min
Incline Press 3 4-6 4/0/X 5 min
Weighted Dip 2 4-6 4/0/X 5 min
Barbell Curl 2 4-6 4/0/X 4 min
Preacher Curl 2 4-6 4/0/X 4 min
Alternating Dumbbell Curl 2 4-6 3/0/X 4 min
POWER QUADS/HAMMIES/CALVES
Bar Squat 3 4-6 4/0/X 5 min
Leg Press 3 4-6 4/0/X 5 min
Leg Extension 2 4-6 4/0/X 4 min
Lying Leg Curl 2 4-6 4/0/X 4 min
Stiff-Leg Deadlift 3 4-6 4/0/1 5 min
Single Leg Curl 2 4-6 4/0/X 4 min
Calf Press 3 4-6 3/1/X 3 min
Seated Calf Raise 2 4-6 3/1/X 3 min
POWER SHOULDERS/TRICEPS
Military Press 3 4-6 4/0/X 5 min
WG Barbell Upright Row 2 4-6 3/0/X 5 min
Bent Lateral 2 4-6 2/0/X 4 min
CG Bench Press 3 4-6 4/0/X 4 min
Lying Extension 2 4-6 3/0/X 4 min
Dumbbell Overhead Extension 2 4-6 4/0/X 4 min
POWER BACK/TRAPS
Deadlift 3 4-6 3/1/X 5 min
Weighted WG Pull-up 3 4-6 4/0/X 5 min
Underhand Grip Bent Row 3 4-6 3/0/X 5 min
CG Seated Cable Row 2 4-6 3/0/X 4 min
Barbell Shrug 2 4-6 2/0/X 4 min
CG Barbell Upright Row 2 4-6 3/0/X 4 min
REP RANGE CHEST/BICEPS
Incline Press 3 7-9 2/1/2 3 min
Smith Machine Press to Neck 3 10-12 2/1/2 3 min
Cable Crossover 2 13-15 2/1/2/1 2min
Incline Dumbbell Curl 2 7-9 2/1/2 3 min
Low Cable Curl 2 10-12 2/1/2/1 2 min
Concentration Curl 2 13-15 2/1/2/1 2 min
REP RANGE QUADS/HAMMIES/CALVES
Hack Squat 3 7-9 2/1/2 3 min
Leg Extension 3 10-12 2/0/2/1 2 min
Walking Lunge 2 13-15 (per leg) 2/0/2 3 min
Seated Leg Curl 2 7-9 2/0/2/1 3 min
Stiff-Leg Dead Lift 3 10-12 2/1/2 3 min
Unilateral Lying Leg Curl 2 13-15 2/1/2/1 2 min
Standing Calf Raise 3 1 X 7-9, 2 X 10-12 2/1/2/1 2 min
Seated Calf Raise 2 13-15 2/1/2/1 2 min
REP RANGE SHOULDERS/TRICEPS
Seated Dumbbell Press 3 7-9 2/1/2 3 min
Side Lateral Raise 2 10-12 2/0/2 2 min
Unilateral Cable Bent Lateral 2 13-15 2/0/2/1 2 min
Weighted Dips 3 7-9 2/0/2 3 min
Rope Press Down 2 10-12 2/0/2/1 2 min
Dumbbell Kick Back 2 13-15 2/0/2/1 2 min
REP RANGE BACK/TRAPS
Partial Rack Dead Lift 3 2 X 7-9, 1 X 10-12 2/1/1 3 min
WG T-Bar Row 3 7-9 2/1/2 3 min
Underhand Grip Pull Down 3 10-12 2/1/2/1 2 min
Unilateral Seated Cable Row 2 13-15 2/1/2/1 2 min
Dumbbell Shrug 2 1 X 7-9, 1 X 10-12 2/1/2/1 2 min
Behind Back Barbell Shrug 2 1 X 10-12, 1 X 13-15 2/0/2/1 2 min
SHOCK CHEST/BICEPS
Superset: Incline Flye & Bench Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery
Superset: Smith Machine Incline Press & Dumbbell Pullover 2 8-10 each 1/0/1 CMR
Dropset: Pec Deck Machine 1 10-12, drop, 6-8 1/0/1 CMR
Superset: Incline Dumbbell Curl & Preacher Curl 2 8-10 each 1/0/1
Superset: Overhead Cable Curl & Barbell Curl 1 8-10 each 1/0/1 CMR
Dropset: Concentration Curl 1 10-12, drop, 4-6 1/0/1 CMR
SHOCK QUADS/HAMMIES/CALVES
Superset: Leg Extensions & Barbell Squats 2 8-10 each 1/0/1
Superset: Leg Press & Leg Extension 2 8-10 each 1/0/1 CMR
Dropset: Smith Lunge 1 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Leg Curl & Leg Press (feet top of platform) 2 8-10 each 1/0/1
Superset: Stiff- Leg Dead Lift & Lying Leg Curl 2 8-10 each 1/0/1 CMR
Dropset: Standing Unilateral Leg Curl 1 10-12, drop, 4-6 1/0/1 CMR
Superset: Calf Press & Standing Calf Raise 2 8-10 each 1/0/1
Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1 CMR
SHOCK SHOULDERS/TRICEPS
Superset: Seated Bent Lateral & Arnold Dumbbell Press 2 8-10 each 1/0/1
Superset: WG Barbell Upright Row & Side Lateral Raise 2 8-10 each 1/0/1 CMR
Dropset: Dumbbell Front Raise 1 10-12, drop, 6-8 1/0/1 CMR
Superset: V-Bar Press Down & Dips Between Benches 2 8-10 each 1/0/1
Superset: Incline EZ-Bar Overhead Extension & Underhand Grip Press Down 1 8-10 each 1/0/1 CMR
Dropset: Decline Lying EZ-Bar Extension 1 10-12, drop, 6-8 1/0/1 CMR
SHOCK RANGE BACK/TRAPS
Superset: Straight Arm Pull Down & WG Bent Row 2 8-10 each 1/0/1
Superset: CG T-Bar Row & Underhand Grip Pull Down 2 8-10 each 1/0/1 CMR
Dropset: Medium Parallel Grip Seated Cable Row 1 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Dumbbell Shrug & Cable CG Upright Row 2 8-10 each 1/0/1
Dropset: Barbell Shrug 1 10-12, drop, 6-8 1/0/1 CMR