T-Brood: Often imitated, seldom duplicated, never overrated, protein constipated, likely playa-hated, forum moderated, here it is: the first phase of the 12-week program we’ve been cold lampin’ with style. All worthy fellows stand up and be counted; in the words of the bard (roughly speaking), he who shall shed his blood with me today shall be my brother.
Phase 1 (3 weeks) Mondays: Shoulders: 3, 2, and 1 sets each of 8-10 reps of rear, side, and front lateral raises; 1 set of 8-10 reps standing DB presses; 1 set 6-8 reps BTN press. Biceps: 3-2-1 sets of 8-10 reps of DB reverse, hammer, and regular curls; 2 set of 6-8 reps incline curls w/ wrist curl at bottom of movement. Triceps: 3-2-1 sets of 8-10 reps of DB overhead, supine, and decline french presses; 2 sets of 6-8 reps CG bench.
Tuesdays: Quads: Unilateral Leg Ext., 2 sets of 10-12 reps; BB Lunges, 2 sets of 6-8 reps; DB squats or BB hacks, 2 sets of 8-10 reps; Olympic style squats, 2 sets of 8-10 reps. Calves: Pop 'em out routine (3 triple drop sets of seated calf raises, 3 sets of standing unilateral calf raises w/ knee unlocked). Abs: Cable wood choppers, 3 sets of 10 reps each side.
Thursdays: Chest: the 3 part superset Jerry Telle Routine from T-Mag issue 47, 2 sets; Incline Bench, 2 sets of 8-10 reps. Back: 2 triple supersets of 6, 6, 6 reps: Bilateral BO Dumbell Rows to Chest (torso parallel to ground)-and- Bilateral BO DB Rows to sternum level (torso at 70 degrees)-and- Bilateral BO Underhand rows to waist (torso at 45 degrees); Chins, 2 sets of 8-10 reps.
Fridays: Hams: Unilateral Leg curls, 2 sets of 10-12 reps; Unilateral Good mornings, 2 sets of 6-8 reps; GH Raise or cable pull-throughs, 2 sets of 8-10 reps; Snatch Grip Deads, 2 sets of 8-10 reps. Calves: Unilateral Toe Press on Sled, 4 sets of 8 reps. Abs: Incline Situps, 3 sets of 10-12 reps.
Make sure to take "before" measurements so you can wow yourself with your progress just a measly 3 months from now. I'm definitely on board, starting Monday, and Jason N. (who'll post phase 2 shortly) is too. Who else be down? Come n' git some!