Quote:
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Originally Posted by hrdgain81
Ok so this is what I was thinking, I want to keep dual factor training style intact, so I will be doing full body 3 times a week. Sticking to mostly compound movements here is what i want to do.
Monday
incline smith machine 10x3
hack squat 4x6
dead lift 4x6
standing shoulder press 4x6
pull ups 4x6
wieghted dips 4x6
preacher curl 4x6
standing calf raises 4x6
As i move through the week, the 10x3 will work its way down the list (wednesday of that week will be hack squat 10x3). I may not use it for curls, dips, or calf raises, but we will see. how does this look?
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Holy shit dude, that's ALOT!!
I would split that up a lot more or else you'll be using lighter weight by the end, which isn't what you want.
I know you want to do full body's, which I prefer as well, but that's too much. You might just want an upper/lower body split since the 10x3 and 4x6 really takes a toll. The only other option is to drop your biceps/triceps exercises down to 2 sets of 8 (heavy) or something.
Here's one from Chad Waterbury from T-Nation.com:
DAY 1
Barbell Back Squats: 10x3, 70 seconds rest.
4x6 supersets, 60 seconds rest.
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows
B1 Skull Crushers
B2 Standing Barbell Curls
C1 Hanging Leg Raises
DAY 2
15-20 minutes of medium intensity jogging or GPP work
DAY 3
Barbell or Dumbbell Bench Press: 10x3, 60 seconds rest
4x6, 60 seconds rest
A1 Romanian Deadlift
A2 Standing Barbell Military Press
B1 Standing Calf Raises
B2 ;) High Pulls (Barbell)
C1 Triceps French Presses
DAY 4
Same as Day 2
DAY 5
Chin-ups: 10x3, 70 seconds
Note: Utilize a supinated (palms up), shoulder-width hand grip
4x6, 60 seconds rest
A1 Decline Barbell or Dumbbell Bench Press
A2 Standing Hammer Curls
B1 Seated Calf Raises
B2 Glute/Ham Raises or Leg Curls
C1 Lunges
Note: No rest between legs
DAY 6
Same as Day 2
DAY 7
Off
Loading
Once you’ve finished the first week of the program, the loading on all sets must be increased. Here’s how it all breaks down:
Week 2: 82.5% of 1RM for all lifts
Week 3: 85% of 1RM for all lifts
Week 4: 87.5% of 1RM for all lifts
I changed some of the exercises he had though such as high pulls instead of upright rows. High pulls are waay better for stimulating both your traps and medial deltoids. You can also go heavier without worry of getting injured. This is all full body, but a little bit more practical. The 10x3 exercises are the best selections to use.