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Old 01-08-2007, 12:53 PM
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TALO TALO is offline
Rank: Light Heavyweight
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Sorry Eric, I think I messed up, however, this is the one I'm talking about.

DFHT Training
Upper Body Workout One:
1./// Barbell Bench Press: (flat or incline, primarily wide grip, hypertrophy reps; ex. 4x10 with the same weight for each set)
2./// Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3./// Horizontal Lat Work (Barbell JS Rows, 5x5)
4./// Shoulders/ Traps (emphasis on medial delts - Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls – pick 1-2 exercises for 4-6 sets total)
5./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
6./// Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout One:
1./// Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
2./// Goodmornings (3x5 same weight or work up to 5rm)
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
4./// Leg Presses (3-4 sets of 10-12) –or- Occasionally a Hack Squat (for 3-4x10-12)
5./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
6./// Calves (most of you know what works best for your calves)

Upper Body Workout Two:
1./// Flat Barbell Bench Press (close or regular grip – heavy work 1rm, 3rm, 5rm, or 5x5)
2./// Board Press/ Floor Press (5rm usually start where you left off on bench press)
3./// Overhead Press (Standing military press, push press, dumbbell overhead press – various rep schemes – 5rm, 5x5, 4x10)
4./// Dips (2-3 sets)
5./// Vertical Lat Work (Lat Pulldowns or Pullups – 5+ sets – if on lat pulldown use different bars and work different planes)
6./// Tricep Extension ((skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
7./// Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout Two:
1./// Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
2./// Deadlifts (conventional deadlifts or deadlifts standing on 2-3” box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
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.)
6./// Calves (most of you know what works best for your calves)
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