T Nation

Waterbury Style Routine

What do you think?

Very Waterbury style…


Day 1
Bench Press - 10x3(2nd workout - 83%, 3rd - 85%)
Machine Pullovers - 5x10 at 60%(2nd ? - 65%, 3rd - 70%)
Single arm Preacher Curls - 5x3 at 80%(2nd - 5x4, 3rd - 5x5)
Skullcrushers - 3x10 at 60%(2nd - 70%, 3rd - 80%)

Day 2
Front Squats - 10x3(2nd workout - 10x4, 3rd - 10x5) at 80%
Leg Press Calves - 5x10 at 60%(2nd ? - 65%, 3rd - 70%)
Pulldown Abs - 3 sets
Hyperextensions - 3 sets

Day 3
DB press w/ slow fly negative - 4x10(2nd workout - 4x12, 3rd - 4x15)
Chinups - As many sets as possible to reach 40 reps(2nd - 45 reps, 3rd - 50 reps)*no sets to failure
Single arm Tricep Pushdowns - 5x3 at 80%(2nd - 5x4, 3rd - 5x5)
Reverse Curls - 3x10 at 60%(2nd - 70%, 3rd - 80%)

Day 4
Squat Goodmornings - 4x10(2nd - 4x12, 3rd - 4x15)
DB single leg Calf Raises - 10x3 at 80%(2nd - 83%, 3rd - 85%)
Leg raises - 3 sets

No deadlifts? But anyway ditch the machine exercises and single arm tricep pushdowns and preacher curls.

[quote]jakewnet44 wrote:
No deadlifts? But anyway ditch the machine exercises and single arm tricep pushdowns and preacher curls. [/quote]

Can’t deadlift - back injuries. I just got done with ABBH 1 and I’m using the machine pullover for a switch in one of the back exercises. Its the old nautilus kind, works well.

What do you do for your back then?