T Nation

My w/o for next 4 weeks


#1

My concentration for the next 8 weeks is my shoudlers and overall brute (neural) chest, back and leg strength.

I have not included the 1st day of my week because it is shoulder specific.

anyways... this is the program I devised for the rest of my body.

Back:
pullups 4x4
bent over barbell row 4x5
lying overhead dumbell raise 3x7
preacher curl 3x6 + 1x15
lying vacum 2x15

Legs:
Squat 4/2/4/2/4
good mornings 4x6
seated calf raise 3x8
side crunch 3x15

Chest:
Bench press 5x5
Incline wide grip bench press 4x7
Bar dips 3x6
crunches 3x15

Some might disagree with this setup for the next 4 weeks. It may not be balanced. It has a lot of low rep exercises. Doesn't focus on smaller muscle groups. But the goal is simply to increase overstrength to exercises liek bench presses, squats and back exercises.


#2

If these are your goals then let me tell you about a secret chinese routine called "wes-tse-hide" which gets you to those goals!

actualy you have 4 articles on that ancient routine and zillion of threads in the forum.

enjoy!