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Old 03-04-2006, 01:58 PM
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ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Default what do you guys think.

Quote:
Upper Body Workout One:
1. Barbell Bench Press: (flat 5x5)
2. Floor Press 15-20 RP
3. Dumbbell Press (incline, or decline for 2x8-10 same weight)
4. Horizontal Lat Work (Barbell JS Rows, 5x5)
5. Shoulders/ Traps (4-6 sets total)
A1. High Pulls
A2. Lateral Raises
B1. Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, pushdowns – pick one exercise for 3x10-12)
B2. Biceps (1-2 exercises, 3-5 sets total)
I might get rid of one of the presses I'm not sure. everything else I like but I'm still trying to thing of some set and rep. ranges for the Shoulders.
For the Dumbbell press I'm thinking I might do Decline flies instead to also help with the stretching. Your thoughts.

Quote:
Lower Body Workout One:
1. Snatches/Overhead Squats (3x3 @ 75%, then overhead squat to a heavy single)
2. Max Effort Movement: Deadlifts 3x5 working up to 5RM
3. Goodmornings 3x5 same weight
4. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
5. Weighted Hyperextensions (2-3x10-12)
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
Now I might change the Snatches and Cleans because, me personally, I feel cleans work my back a little better than Snatches and the Overhead squat is a nice touch to warming up for heavy squats.

Quote:
Upper Body Workout Two:
A1. Low Incline Bench Press 5x5 tempo 201
A2. Low Incline Bench Flies 5x5 tempo 602
2. Standing Overhead Press 3x5
3. Dips (2 sets)
4. Vertical Lat Work (Lat Pulldowns or Pullups – 5+ sets – if on lat pulldown use different bars and work different planes)
B1. Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3x10-12)
B2. Biceps (1-2 exercises, 3-5 sets total)
Don't know if I want to change anything here but I'm open to suggestions.

Quote:
Lower Body Workout Two:
1. Power Cleans ( 3x3 @ 75%)
2. Olympic Back Squats (A2G [1x5])
A1. Leg Extensions (2 sets of 10-12)
A2. Glute Ham Raises (2 sets of 10-12)
5. Weighted Reverse Hyperextensions (2x10-12 )
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
I like this day because I like Cleans and Reverse Hypers and of course SQUATS!!!


Now I would like some input on this and if anybody sees a flaw in this or something that would be more beneficial in a combination for that day or to take something out.

Now like I said I'm making the transition from strength to hypertrophy, so keep that in mind. 0311 you know I'm looking for your input but you other guys are welcome to add anything. your thoughts :33:
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