The Slingshot Training System by Ronnie Rowland

[_Wolf_]

Day 10-Key exercises

1) Calves: The standing calf raise machine. Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)

2) Lat thickness: Barbell Rows. Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)

3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.

4) Traps: Dumbbell shrugs. Work set # 1 is a high rep set too good failure. (1 set)

5) Quads: Squats. Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)

6) Hams: Leg curls (key exercise). Work set # 1 is a high rep set to good failure. (1 set)

7) Abdominals (optional): Standard crunches Work set # 1 is a very high rep set using bodyweight only. (1 set)



Day 11: Wednesday-Secondary Exercises
Day 12: Friday- Secondary Exercises

Day 13: Monday-Key exercise
Day 14: Wednesday-Key exercises
Day 15: Friday-Secondary exercises
Day 16: Monday- Secondary exercises
Day 17: Wednesday- Key exercises
Day 18: Friday- Key exercises



Training split for 2 week Anabolic Cruise


(Week 7)



Day 19-Secondary exercises

1) Chest: The 15 degree Incline bench press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

2) Shoulders: Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

3) Triceps: Uni-lateral machine press downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

4) Lat width: Close grip pull-downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

5) Biceps: Unilateral inverted preacher curls (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

6) Brachialis/Outer forearms: Hammer curls (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)



Day 20-Secondary exercise

1) Calves: The seated calf raise machine (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

2) Over-all back thickness/legs: Dead-lifts (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.


4) Traps: Barbell shrugs (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)

5) Quads: Leg press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

Hams: Leg curls. Work set # 1 is a high rep set to good failure. (1 set)

6) Abdominals (optional): Standard crunches (secondary exercise). Work set # 1 is a very high rep set using bodyweight only. (1 set)


Day 21-Key exercises


Chest: The 15 degree barbell decline press (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

2) Shoulders: Over-head dumbbell presses (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

3) Triceps: Lying tricep extensions (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

4) Lat width: Medium grip pull-ups. Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

5) Biceps: Seated incline dumbbell curls on a 45 degree incline (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

6) Brachialis/Outer forearms: Hammer curls (key exercise). Work set # 1 is a medium rep set to good failure. (1 set)



Day 22-Key exercises

1) Calves: The standing calf raise machine (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

2) Lat thickness: Barbell Rows (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.


4) Traps: Dumbbell shrugs (key exercise). Work set # 1 is a high rep set too good failure. (1 set)

5) Quads: Squats (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

6) Hams: Leg curls (key exercise). Work set # 1 is a high rep set to good failure. (1 set)

7) Abdominals (optional): Crunches (Key exercise). Work set # 1 is a very high rep set using bodyweight only. (1 set)



Day 23- Secondary exercises


1) Chest: The 15 degree Incline bench press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

2) Shoulders: Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

3) Triceps: Uni-lateral machine press downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

4) Lat width: Close grip pull-downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

5) Biceps: Unilateral inverted preacher curls (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

6) Brachialis/Outer forearms: Hammer barbell curls (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)



Day 24-Secondary exercises


1) Calves: The seated calf raise machine (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

2) Over-all back thickness/legs: Dead-lifts (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. (2 sets)

3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.


4) Traps: Dumbbell shrugs (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)

5) Quads: Leg press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. (2 sets)

6) Abdominals (optional): Standard crunches (secondary exercise). Work set # 1 is a very high rep set using bodyweight only. (1 set)