Do you want to try a program that is totally different to the all out on
every exercise that people recommend? I've tried ones like that with little
success so I decided to try another method that I could change the number of
reps every one or two weeks that I will explain.
For this program you will have three cycles. This will include:
- Light cycle 12-15 reps
- Medium cycle 8-10 reps
- Heavy cycle 6-8 reps
You will do the light cycle for one week. Then you will do the medium cycle
for one week and finally the heavy cycle for two weeks then the cycle
repeats.
Chest/bis
3 Heavy flys
3 Incline press
3 Decline press
3 Dumbbell curls
3 Hammer curls
Back/Tris
3 Wide pull-ups
3 B-O Rows
3 Seated rows
3 Tri pushdowns
3 Dumb overhead ext
Delts/traps
2 Upright-rows (cable)
4 Hogg press
3 Side raises
3 B-O Laterals
3 Shrugs (cable)
Legs
5 Leg press
2 Duck squats
3 Stiff-legged deadlifts
3 Standing calf raises
I recommend changing only certain exercises every 6-8 weeks so your body
doesn't get used to the program.
I did not include abs in this program as everyone has a different way of
training them in so I will let you decide on what works for you.
I've been using this workout for a while and I can really notice the
difference. Be prepared though for a lot of soreness the next day especially
after your chest workout.
John Lemare
johnlemare@hotmail.com
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