As promised, here is the NEW Workout.
Your thoughts?
PRRS = Starting january 26, 2009
Power January 26/28/30
Rep Range February 2/4/6
Shock February 9/11/13
Power Chest/Back
Bench Press: 4 x 4-6
Rack Pulls4x4-6
Incline Dumbbell Press 3 x 4-6
Good Mornings: 3x4-6
Decline Barbell Press 3 x 4-6
Pull Down Behind Neck 3x4-6
Weighted Dips 3 x 4-6
Seated Rows: 3x4-6
Power Bi’s Tri’s Shoulders
Barbell Curls 4 x 7-9
Curl 4 x 7-9
Seated DB Press 3 x 7-9
DB Kickbacks 4 x 7-9
Front DB Raises 3 x 7-9
Concentration Curl 4 x 7-9
Side DB Raises 3 x 7-9
Cable Pull Downs 4 x 7-9
Rear Delt Pec-Deck 3 x 7-9
Power Legs
Squat 4 x 7-9
Standing Calf 3 x 7-9
Deadlift 4 x 7-9
Seated Calf 3 x 7-9
Leg Presses 4 x 7-9
Seated Leg Curls 4 x 7-9
Rep Range Chest/Back
Cable Crossover 4 x 7-9
Upright Rows 4 x 7-9
Seated Pec Deck 3 x 10-12
Hammer Strength Seated Rows 3 x 10-12
Flat Bench Flyes 2 x 13-15
Unilateral DB Shrugs 2 x 13-15
Rep Range Bi’s Tri’s Shoulders
Sissy Bar Curls 4 x 7-9
Hammer Grip Shoulder Press 4 x 7-9
Unilateral Cable Raises 3 x 10-12
Hammer Curls 2 x 13-15
Plate Raises 2 x 13-15
Rep Range Legs
Front Squats 4 x 7-9
Seated Leg Press Calf Raise 3 x 10-12
Hamstring Hypers 3 x 10-12
Seated Calf Raise 2 x 13-15
Seated Leg Press 2 x 13-15
Shock Chest/Back
Superset: Bech Press/DB Flyes 2 x 8-10
Superset: Lat Pull Down Front/Bent Over DB Rasie 2 x 8-10
Drop Set: Decline Barbell Press 1 x 8-10, drop 6-8
Drop Set: Lat Pull Down 1 x 8-10, drop 6-8
Shock Bi’s Tri’s Shoulders
Superset Rope Press Down/Resciprocating Curls 2 x 8-10
Superset Overhead Cable Extensions/Cable Curls 2 x 8-10
Dropset Concentration Curls 1 x 8-10, drop 6-8
Dropset Skull Crushers 1- 8-10, drop 6-8
Superset Cable Front Raises/Cable Side Raises 2 x 8-10
Dropset Smith Machine Military Press 1 x 8-10, drop 6-8
Shock Legs
Superset Single Leg Press/Leg Extensions 2 x 8-10
Superset Pop-Squats/Walking Lunges 2 x 8-10 -Superset Leg Abductor/Leg Adductor 2 x 8-10
Dropset Leg Pressess 1 x 8-10, drop 6-8
EVERY Monday/Wednesday Abs ~
Kneeling Cable Crunches 2 x 15
Leg Raises on Incline Board 2 x 15
Russian Twists 2 x 15
EVERY Monday/Wed/Friday Cardio~
30 Minutes Treadmill Walk in AM
20-30 Minutes HIIT Elyptical/Treadmill PM