Quote:
Originally Posted by 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 |
I can vouch for this too - I nicked it off him
Works really well, I managed 10 weeks tho - due to AAS, gonna have a week off over Xmas now and change it a little for the new year.
Thumbs up, all of my core lifts have gone huge, Bench is like 150 now, squat is 200 and Deads is like 212.5. REALLY happy with it.