In this routine, the first 4 weeks call for these exercises and setsxreps
day 1
squats 5x8-12
incline dumbbell bench press 5x8-12
day 2
dips 5x8-12
chin-ups 5x8-12
incline dumbbell curls 5x8-12
day 3
deadlift 5x8-12
standing dumbbell military press 5x8-12
calf press 5x8-12
Then it says to add 3 sets of a few iso movements so I added these for day 1
leg extensions 3x8-12
dumbbell flyes 3x8-12
but I don’t know what to add for days 2 and 3.
[quote]howie424 wrote:
In this routine, the first 4 weeks call for these exercises and setsxreps
day 1
squats 5x8-12
incline dumbbell bench press 5x8-12
day 2
dips 5x8-12
chin-ups 5x8-12
incline dumbbell curls 5x8-12
day 3
deadlift 5x8-12
standing dumbbell military press 5x8-12
calf press 5x8-12
Then it says to add 3 sets of a few iso movements so I added these for day 1
leg extensions 3x8-12
dumbbell flyes 3x8-12
but I don’t know what to add for days 2 and 3.
[/quote]
day1
front squats
incline bench
leg extensions
flyes
pullovers
day2
dips
chins
incline db curls
nosebreakers
reverse curl
tri pressdown
day3
dead
military press
leg curl
lateral db raises
front db raise
calf raise
like that?
If anyone else has used this routine, what did they use for isos?
I’m leaving day 1 with just extentions and flyes, but not sure what do to for days 2 and 3. Maybe this:
day 2
tricep pressdown
shrugs
day 3
leg curls and/or seated good mornings w/ machine
side raises
any help?
How long do you want your workouts to be?
Do you want to keep the same set/reps?
I do not understand your exercise selection. What are your goals for each day?
Day 2
3x6-8 Preacher Curls
3x8-10 Pressdowns
Day 3
3x8-10 One-Arm Lateral Raise
3x6-8 Incline Bench Pull
3x6-8 Donkey Calf Raises
Those should suffice if you need isolation exercises.
[quote]Tex Ag wrote:
How long do you want your workouts to be?
Do you want to keep the same set/reps?
I do not understand your exercise selection. What are your goals for each day?[/quote]
Read up on the Training for Maximal Size article