T Nation

TBT - Excercise Selection?


#1

I'm beginning TBT on Monday and would appreciate any comments/suggestions on excercise selection. (I'll follow all rep/set parameters as called for)

Thanks in advance!

Here's what I've come up with:

WEEK 1 (Straight Sets)

Workout 1
C - Flat BB Bench Press
C - Pull Up
C - Squat
C - DB Millitary Press
SJ - DB Hammer Curl
SJ - Skull Crusher

Workout 2
C - Incline BB Bench Press
C - Wide-Grip Cable Row
C - Front Squat
C - Good Morning
SJ - DB Lateral Raise
SJ - Standing Calf Raise

Workout 3
C - Wide Grip Dip
C - BB Bent-over Row
C - Romanian Deadlift
C - DB Lunge
SJ - BB Bicep Curl
SJ - DB Tricep Extention

WEEK 2 (Antagonist Sets)

Workout 1
C - Flat BB Bench
C - Pull Up
C - Squat
C - DB Millitary Press
SJ - DB Hammer Curl
SJ - Skull Crusher

Workout 2
C - Incline BB Bench Press
C - Wide-Grip Cable Row
C - Front Squat
C - Good Morning
SJ - DB Lateral Raise
SJ - Standing Calf Raise

Workout 3
C - Wide Grip Dip
C - BB Bent-over Row
C - Romanian Deadlift
C - DB Lunge
SJ - BB Bicep Curl
SJ - DB Tricep Extention

WEEK 3 (Straight Sets)

Workout 1
C - Chin Up
C - Seated BB Military Press
C - Decline BB Bench Press
C - Sumo Style Squat
SJ - DB Front Raises
SJ - Wide Grip BB Curl

Workout 2
C - Upright BB Row
C - Deadlift
C - Flat DB Bench Press
C - Power Clean
SJ - Pronated Tricep Pressdowns
SJ - Single Leg Calf Raises

Workout 3
C - Supinated Cable Row
C - DB Neutral Grip Military Press
C - Incline DB Press
C - Reverse DB Lunge
SJ - DB Rear Raises
SJ - DB Standing Curl

WEEK 4 (Antagonist Sets)

Workout 1
C - Chin Up
C - Seated BB Military Press
C - Decline BB Bench Press
C - Sumo Style Squat
SJ - DB Front Raises
SJ - Wide Grip BB Curl

Workout 2
C - Upright BB Row
C - Deadlift
C - Flat DB Bench Press
C - Power Clean
SJ - Pronated Tricep Pressdowns
SJ - Single Leg Calf Raises

Workout 3
C - Supinated Cable Row
C - DB Neutral Grip Military Press
C - Incline DB Press
C - Reverse DB Lunge
SJ - DB Rear Raises
SJ - DB Standing Curl

WEEK 5 (Straight Sets)

Workout 1
C - Romanian Deadlift
C - DB Lunge
C - Flat BB Bench
C - Pronated Pulldowns
SJ - BB Bicep Curl
SJ - DB Tricep Extention

Workout 2
C- Squat
C- DB Millitary Press
C - Wide Grip Dip
C - BB Bent-over Row
SJ - DB Hammer Curl
SJ - Skull Crusher

Workout 3
C - Front Squat
C - Good Morning
C - Incline BB Bench Press
C - Neutral Grip Cable Row
SJ - DB Lateral Raise
SJ - Standing Calf Raise

WEEK 6 (Antagonist Sets)

Workout 1
C - Romanian Deadlift
C - DB Lunge
C - Flat BB Bench
C - Pronated Pulldowns
SJ - BB Bicep Curl
SJ - DB Tricep Extention

Workout 2
C- Squat
C- DB Millitary Press
C - Wide Grip Dip
C - BB Bent-over Row
SJ - DB Hammer Curl
SJ - Skull Crusher

Workout 3
C - Front Squat
C - Good Morning
C - Incline BB Bench Press
C - Neutral Grip Cable Row
SJ - DB Lateral Raise
SJ - Standing Calf Raise

WEEK 7 (Straight Sets)

Workout 1
C - Seated BB Military Press
C - Reverse DB Lunge
C - Incline DB Press
C - Neutral Grip Pulldowns
SJ - DB Rear Raises
SJ - DB Standing Curl

Workout 2
C - DB Neutral Grip Military Press
C - Sumo Style Squat
C - Decline BB Bench Press
C - Supinated Cable Row
SJ - DB Front Raises
SJ - Wide Grip BB Curl

Workout 3
C - Upright BB Row
C - Deadlift
C - Power Clean
C - Flat DB Bench Press
SJ - Supinated Tricep Pressdowns
SJ - Single Leg Calf Raises

WEEK 8 (Antagonist Sets)

Workout 1
C - Seated BB Military Press
C - Reverse DB Lunge
C - Incline DB Press
C - Neutral Grip Pulldowns
SJ - DB Rear Raises
SJ - DB Standing Curl

Workout 2
C - DB Neutral Grip Military Press
C - Sumo Style Squat
C - Decline BB Bench Press
C - Supinated Cable Row
SJ - DB Front Raises
SJ - Wide Grip BB Curl

Workout 3
C - Upright BB Row
C - Deadlift
C - Power Clean
C - Flat DB Bench Press
SJ - Supinated Tricep Pressdowns
SJ - Single Leg Calf Raises


#2

I can't exactly remember what I did for TBT and I didn't look at your whole post (too long). I assume that you didn'y switch it up too much each week.

If I remember though, Chad mentioned changing the order of the exercises every week. You way want to consider that.

Everything else looks good though - hopefully someone else responds who knows more than I do.

Good luck: I loved this work out when I did it but I remember there were days that kicked my ass.