Originally Posted by Iron Addict
10 X 3
Here is an overview of the way my 10 x 3 routines are USUALLY laid out. I am not going to give it all away and go into set percentage, and performance or intensity cycling or any of the finer details, but it will give many of you curious guys a starting point on which to make mistakes or improvements
Day one Legs/back/posterior consists of a:
Horizontal or vertical lat movement done for 5 x 5, 10 x 3, 4 x 6, or 2 x 8-10
Isolation Bicep lift (humoring everyone) for 1-6 sets of 5-12 reps (one rep range picked
A squat/deadlift variation for 10 x 3, 8 x 3 (I like 8 sets for squat and deads) or a low (1-3) rep set
An posterior chain movement that has less CNS and metabolic fatigue than a heavy bar lift. Examples are reverse hypers, glute/ham raises, pull-trus
Calf work if desired
Rest
Day Two:
Chest/shoulders/tri
A bench press variation for either 10 x 3, or a 1-3 rep max-effort lift
If low reps are done, a repetition bench assistance exercise is used for 5 x 5, 4 x 6, or 3 x 10
An isolation or compound tricep lift
A delt lift, usually an isolation, but presses are done also
HEAVY Abs
Rest
Day three Legs/back/posterior consists of a DIFFERENT SET OF LIFTS THAN DAY ONE FOR THE SAME MUSCLES than day one
Differences on this day may include some non-bar squat leg work such as leg presses, hack squats, or possibly using the bar and doing front squats. Only 2-4 sets of these for 6-15 (one rep range only).
Horizontal or vertical lat movement done for 5 x 5, 10 x 3, 4 x 6, or 2 x 8-10
Isolation Bicep lift (humoring everyone) for 1-6 sets of 5-12 reps (one rep range picked
A squat/deadlift variation for 10 x 3, 8 x 3 (I like 8 sets for squat and deads) or a low (1-3) rep set
An posterior chain movement that has less CNS and metabolic fatigue than a heavy bar lift. Examples are reverse hypers, glute/ham raises, pull-trus
Calf work if desired
Rest, either take off two days and start with day four on monday (how I usually lay it out) or take a day off and continue.
Day four Chest/shoulders/tri consists of a DIFFERENT SET OF LIFTS THAN DAY ONE FOR THE SAME MUSCLES than day two:
Differences are a bit of limited weak point training ( example, flys done for chest) or a few higher rep sets of a different compound lift in addition to the major lifts.
A bench press variation for either 10 x 3, or a 1-3 rep max-effort lift
If low reps are done, a repetition bench assistance exercise is used for 5 x 5, 4 x 6, or 3 x 10
An isolation or compound tricep lift
A delt lift, usually an isolation, but presses are done also
HEAVY Abs
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