Saturday, January 12, 2008 - Training for the 2008 FAME World Championships.
My training partner and I completed Phase I and Phase II of Sull’y excellent 15-weeks training plan. Here is Phase III, that we will begin on Monday. This is going to be interesting.
Sully’s Mass Maker Workout - Phase III - Three Weeks
For this next phase we will start with a chest/delts specialization. It�??s a specialization program so the volume is lower for every other body part.
Day One - Chest/Delts- Heavy weights
A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
B. Overhead Push Press - 6 sets of 7/5/3/7/5/3
C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20
D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
Day Two - Legs
A1. Full Squat - 3 sets of 6/8/20
A2. Leg Extensions - 3 sets of 12-15
B1. Stiff Leg Dead Lifts - 3 sets of 8-10
B2. Leg Curls - 3 sets of 12-15
C. Calf Press - 3 sets 15-20
Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
A2. Dips - 4 sets of 6-8
A3. Dumb Bell Flies - 4 sets of 15-20
(Do three sets without rest, then rest 90- seconds)
B1. Seated Smith Press - 3 sets of 8-10
B2. Front Raise with Bar Bells - 3 sets of 8-10
B3. Seated Lateral Raise - 3 sets of 15-20
(Do three sets without rest, then rest 90- seconds)
Day Four - Chest/Delts High Volume
A. Decline Bench Press - 4 sets of 4-6
B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
B2. Push ups - 4 sets of as many as possible
C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible
D. Chest stretch
E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6
F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
F2. Standing Lateral Raises - 4 sets of 8-10
G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set
H. Shoulder stretch
Day Five - Back, Shoulders and Biceps
A. Bent Over Rows - 3 sets of 8-10
B. Chins - 3 sets of 8-10
C. Dumb Bell Shrugs - 3 sets of 10-15
D. Decline Dumb Bell Extensions - 4 sets of 8-10
E. Preacher Curls - 4 sets of 8-10
On each chest/delts workout cut 2 sets the first week, so the 6 sets become 4 (do the first four rep ranges) and the 4 sets become 2 etc. On the other days for the other body parts keep at three sets. Add one set the second week and the third set the last week.
Take in 2-3 scoops of BCAA’s throughout the workout and 2 scoops whey post workouts. Rest between all sets is 90-seconds unless specified. Enjoy and Grow!
Sully
Thanks, Sully. I plan to do both.