[quote]-Adrian wrote:
I understand. Anyway I want to focus on fixing my weak points for next 4 weeks. I started today and it looks like this:
DAY 1 (upper body)
1A - Face Pull, close ramp - 3 x 10, 3012, 0s
1B - Biacromial Bench Press, close ramp - 3 x 10, 3110, 90s
2A - Close Grip Pull-Ups - 3 x 10, 3010, 0s
2B - DB Push Press - 3 x 10, 3010, 60s
3A - DB Row - 3 x 10, 3012, 0s
3B - Incline Flies - 3 x 10, 3110, 60s
4A - Hammer Curl, close ramp - 4 x 12, 3010, 0s
4B - One Arm Tricep Pushdown, close ramp - 4 x 12, 3010, 60s
Day 2 (lower body)
1A - Poliquin Step Up - 3 x 20, 3010, 0s
1B - Single Leg Calf Raise - 3 x 20, 2111, 30s
2 - Squat ATG (high bar) - 4 x 10, 3010, 90s
3A - Single Leg Deadlift - 4 x 10, 4010, 0s
3B - Single Foor Elevated Glute Bridge - 4 x 10, 3011, 60s
4 - Side Bend - 4 x 20, 30s
5 - Plank - 4 x max, 60s
Day 3 (upper body)
1A - Trap 3 Raise - 3 x 20, 3010, 0s
1B - Dips, close ramp - 3 x 12, 3010, 60s
2A - Cable Pulldown, close ramp - 3 x 12, 3012, 0s
2B - Press Behind Neck - 3 x 12, 3010, 60s
3A - Chest Supported T-Prone - 3 x 12, 3010, 0s
3B - DB Incline Press - 3 x 12, 3010, 60s
4A - Incline DB Curl, close ramp - 4 x 12, 3010, 0s
4B - EZ Bar Extension, close ramp - 4 x 12, 3010, 60s
Day 4 (lower body)
1 - Front Foot Elevated Split Squat - 3 x 15, 3010, 45s
2 - Snatch Deadlift, close ramp - 4x10, 3010, 90s
3 - Overhead Squat - 3x10, 3110, 90s
4A - Single Leg Curl, close ramp - 4 x 12, 3010, 0s
4B - Hip Thrust, close ramp - 4 x 12, 3010, 60s
5 - AB Roller - 4 x 15, 4010, 60s
After that I want to pick BBB or Powerlifting Off-Season template.
Have you ever doing second one?[/quote]
This looks like a program designed by Charles Poliquin or one of his trainers. Was it?