Thread: New Program
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Old 05-03-2003, 12:11 PM
The Jake
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Default New Program

Ok - so here's what I'm thinking

Monday (Bench/Squat)
Bench Press 6 sets x 3 reps
Squat 6 sets x 3 reps
Forearms and maybe biceps here as well...
e.g.
Barbel Curls 3 sets of 3
DB curls 3 sets of 3
Hammer curls 3 sets of 3
Overhand burns 3 sets

Tuesday (roundout everything)
Incline bench 3 sets of 3
Military Press 3 sets of 3 reps
Bent over lateral raises 3 sets of 3
Close Grip Bench Press 3 sets of 3
Dips 3 sets of 3
Barbel Curls 3 sets of 3
DB curls 3 sets of 3
Calves 6 sets of heavy weight (10-20 reps)
Abdominal work

Friday (back/biceps)
Deadlifts 6 sets of 3 reps
Widegrip Pullups 3 sets to failure
Chins 3 sets to failure
Bent over rows 3 sets of 3
Hyperextensions 3 sets to failure
Lying Leg curls 3 sets to failure

Idea:
- All muscles worked within 3 work outs
- Major core exercises (Bench/Squat/Deadlift) are worked extra hard. Six sets, 3 reps, 3-5min rest between sets.
- Auxillary work on other muscle groups to maintain balance.
- A day rest in between workouts, with two days complete rest over weekens to prepare for next week training.
- Strictly for increasing power.

Due to the low reps, I want to reduce the frequency of training hence, this routine. Depending on how I feel I may even reduce frequency so I train one day, take two off.
e.g.
Mon train, Tue & Wed rest, Thurs train, Fri & Sat rest, Sun train,

I suspect with a routine this heavy, that might work better but I won't know until I try...

Let me know what you think.

- The Jake
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