Thread: Agvt
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Old 07-09-2005, 04:58 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
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Following are some sample routines:

Day 1: Chest and Back

A-1: Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lean-away Chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Parallel Bar Dips
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Arc Dumbbell Rows
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 2: Legs

A-1: Back Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg Curls, feet pointing away from the body
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Dumbbell Lunges
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Romanian Deadlifts
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 3: Off

Day 4: Arms

A-1: Incline Off-Set Dumbbell Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Close Grip Bench Press
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Thick Bar Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Seated EZ Bar French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 5: Off

Day 6: Chest and Back

A-1: 30-degree Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Close Parallel Grip chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Flat Dumbbell Presses
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Elbowing Rows (the elbow comes out to the side, as if you were elbowing someone in the chops)
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 7: Legs

A-1: Heels Elevated Front Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg curls feet inward
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Farmer’s Walks
3 times 50 yards, rest 90 seconds

B-2: Glute-ham Raises
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 8: Off

Day 9: Arms

A-1: Seated Zottmann Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Low decline close grip bench presses
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Scott Bench Close-Grip Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Low Pulley French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 10: Off

Day 11: Do the Day 1 routine using Workout 2 pattern

Continue for 55 days, making the rep adjustments as outlined.

As you can see, there is no direct work for the popliteus or tibialis anterior, nor is there use of a Swiss Ball, Bosu Ball, or Bodyblade—just straight, hard, rewarding work.

For those of you, who have access to bands or bungie cords, please feel free to add them to the squatting and pressing exercises for increased overload. They are not a must, so don't think you are missing out if do not have access to them. The program will still have impressive anabolic properties without them.

It will take you 60 days to go through the cycle, but you should gain 8-10 lbs. of lean tissue by the end of those two months. It is not a program for the faint of heart, but it is a very rewarding program (in size and strength) if one has the guts to complete it.
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