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Scott.EFC

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About Scott.EFC

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    The Pride Of Merseyside
  • Birthday 10/01/87

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    Merseyside

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  1. Hi all, I see people always looking for workout routines, so, this is for anyone who wants to use a workout routine and also if anyone has any input on exercise selection or anything like that, all input appreciated! I've been using this system for a few months now and I'm progressing nicely, tbh, it's one of the best workouts I've used. It's a weekly undulating periodization system, similar to p/rr/s and hst, meaning the goal changes from week to week. So, week 1 focuses on "strength endurance", this is done with 5 sets of 15 reps. Week 2 focuses on "hypertrophy", this is done with 5 sets of 10 reps and finally, week 3 focuses on "strength", this is done with 5 sets of 5 reps, repeat this cycle 4 times for a total of 12 weeeks. Each workout has a primary exercise and then accessory exercises, there are 4 workout days per week, the 4 primary exercises are Deadlift, Squat, Bench Press and Overhead Press. Here are the workouts Chest/Triceps Week #1 Flat Bench Press - 5x15 Machine Incline Bench Press - 5x15 Incline Pec-Dec Machine - 5x15 Weighted Dips - 5x15 Cable Crossovers - 5x15 Triceps Rope Extension - 5x15 Week #2 Flat Bench Press - 5x10 Incline Dumbbell Bench Press - 5x10 Incline Dumbbell Flye - 5x10 Weighted Dips - 5x10 Cable Crossovers - 5x10 Overhead Triceps Extension - 5x10 Week #3 Flat Bench Press - 5x5 Incline Bench Press - 5x5 Incline Dumbbell Flye - 5x5 Parallel Bar Weighted Dips - 5x5 Close-Grip Bench Press - 5x5 Back/Biceps Week #1 Deadlift - 5x15 Nautilus Super Pullovers - 5x15 Wide-Grip Pulldowns - 5x15 Seated Chest-Supported Row - 5x15 Hammer Strength Shrugs - 5x15 Machine Biceps Curls - 5x15 Week #2 Deadlift - 5x10 Nautilus Super Pullovers - 5x10 Close-Grip Pulldowns - 5x10 Wide-Grip T-Bar Row - 5x10 Dumbbell Shrugs - 5x10 Dumbbell Curls - 5x10 Week #3 Deadlift - 5x5 Weighted Pull-Ups - 5x5 Barbell Rows - 5x5 Barbell Shrugs - 5x5 Barbell Curls - 5x5 Shoulders/Forearms Week #1 Standing Barbell Press - 5x15 Machine Overhead Press - 5x15 Machine Lateral Raise - 5x15 Cable Lateral Raise - 5x15 Machine Reverse Flye - 5x15 Cable Reverse Curls - 5x15 Week #2 Standing Barbell Press - 5x10 Seated Dumbbell Press - 5x10 Dumbbell Lateral Raise - 5x10 Cable Lateral Raise - 5x10 Dumbbell Reverse Flye - 5x10 Barbell Reverse Curls - 5x10 Week #3 Standing Barbell Press - 5x5 Seated Barbell Press - 5x5 Dumbbell Lateral Raise - 5x10 Dumbbell Reverse Flye - 5x10 Barbell Reverse Curls - 5x10 Legs/Abs Week #1 Barbell Squat - 5x15 Seated Leg Press - 5x15 Leg Extension - 5x15 Lying Leg Curl - 5x15 Calf Raise - 5x15 Cable Crumches - 5x15 Week #2 Barbell Squat - 5x10 Angled Leg Press - 5x10 Leg Extension - 5x10 Standing Leg Curl - 5x10 Calf Raise - 5x10 Hanging Leg Raise- 5x10 Week #3 Barbell Squat - 5x5 Angled Leg Press - 5x5 SL Deadlift - 5x5 Calf Raise - 5x10 Hanging Leg Raise- 5x10 Week #1 - 5x15 Week #2 - 5x10 Week #3 - 5x5 Week #4 - 5x15 Week #5 - 5x10 Week #6 - 5x5 Week #7 - 5x15 Week #8 - 5x10 Week #9 - 5x5 Week #10 - 5x15 Week #11 - 5x10 Week #12 - 5x5
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