Here's what Thursday might look like for each week....

Thursday:

Non-Linnear Periodization-

Week One: (structural hypertrophy)

Back is a really hard one for the first week because you must take in account that your biceps will likely be fryed if anything is supersetted or otherwise....

1. Back/Traps

A1) Pulldowns: 4 sets of 10-12
A2) Pullovers: 4 x 15 (or stiff arm pulldowns)

A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

B1) Cable Rows: 3 sets of 10-12 (wide grip straight bar)

B1- 3-0-1 Tempo, 60 seconds rest.

C1) Cable Rows: 3 sets of 10-12 (close grip V-handle)

C1- 4-0-1 Tempo, 60 seconds rest.

D1) Barbell Shrugs: 3 sets of 10-12
D2) Upright Rows: 3 sets of 12-15

D1) 4-0-1 Tempo, 15 seconds before supersetting D2.
D2) 4-0-1 Tempo, 60 seconds rest. [reg. superset]

D1) Once the supersets are over, perform a final couple of dropsets with the barbell shrugs. If you have 2 plates, a 25 lb plate, and a 10 (for example), then take off one plate per side and do a set of 10. Rest 30 seconds before taking another plate off, ect. until you get to 135 lbs. :eek:

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Week Two: (Functional, Limit Strength)

1. Upper
- Flat Barbell Press: 3 sets of 6-8 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- JS Rows: 3 sets of 6-8 reps
- Pullups: 3 sets to failure
- Side Laterals: 3 sets of 8-10 (emphasis on negative)
A1) Barbell Curls: 3 sets of 8-10 reps
A2) Dips: 3 sets of 8-10 reps [Antagonist Superset]

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Week Three: (Functional Strength)

Rest Day

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