DB

This is my one dude.. just taken the basic one and changed it to suit my needs... so far so good

Day 1 - ME Day – upper

incline bench - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chin up 4 x 5-6
weighted dips - 3 x 5-6
Pendlay row - 4 x 5-6
Skulls - 2 x 10-15 (rotate angles every 2-3 weeks)
laterals - 3x 10-15
Shrugs - 3x15

Day 3 - ME Day – lower

Deads – 3x5
squat - 3 x 5
Lunges – 5 x 8-12
Ham curls - 3 x 8-12
laterals - 2 x 10-15


Day 5 - RE Day - upper

Military - 3 x 12
wide grip chin - 4 x 8-12
DB press flat/incline - 3 x 12
Yates rows - 4 x 12 (pauses at gut)
Bicep curls - 2 x 10-12
laterals - 3 x 10-15

Day 7 - RE Day - lower

Ham curls - 5 x 8-12
SLDL - 4 x 10
Leg press 3x15
Lunges - 5 x 8-12
Extensions 5x10
laterals - 2 x 10-15

__________________
DB
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often imitated never duplicated
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DB sleeps with a night light. Not because DB is
afraid of the dark, but the dark is afraid of DB.


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