TeenBodybuilding.com - John Lemare - Want To Try Something Different?

Printable page

Did you know?
A recent study conducted at the University of Washington in Seattle showed that consuming 5.5 grams of omega-3 fatty acids per month (equivalent to a four ounce serving of salmon) can reduce one's risk of cardiac arrest by 50%.

Do you want to try a program that is totally different to the all out on every exercise that people recommend? For this program you will have three cycles. Try it out for great results!

By: John Lemare

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