The Pencil Files Complete
–For those of you who have been following along with my developing pencil programs I have decided to compile them all into the one post you can see the progressions, exercise selection is of course entirely up to you and what you have available, any errors are completely mine in the making, I hope you will find a use for all or part of it in your programming, feel free to add a core exercise on any training days that you like I do not think you can go past the advice of Pavel when he says, 3 – 5 exercsies for 3 – 5 sets of 3 – 5 reps on 3 – 5 days each week or like me just put one in at the conclusion of each training session or day, go well, cheers, ash
The Pencil Files Complete
1stProgram
1st exercise – 4 x６
2nd exercise – 3 x 8
3rd exercise – 2 x 12
Monday – Shoulders
Bradford Press
DB Seated Shoulder Press
DB Standing Lateral Raise
Tuesday – Legs
Cambered Bar Box Squat or Front Squat
Safety Bar Squat or Back Squat
Leg Extension or Bulgarian Sprinter`s Squat
Wednesday – Back
Chins
Bent Over Row
Pulldown to Chest
Thursday – Chest
Incline Bench Press
DB Bench Press
Dips
Friday – Hamstrings/Lower Back
Good Morning
Romanian Dead Lift
Back Extension
Program 2
Sets and reps as per program 1
Monday AM– Shoulders
Bradford Press
DB Seated Shoulder Press
DB Standing Lateral Raise
Monday PM – Legs
Cambered Bar Box Squat
Safety Bar Squat
Leg Extension
Tuesday AM – Back
Chins
Bent Over Row
Pulldown to Chest
Tuesday PM – Chest
Incline Bench Press
DB Bench Press
Dips
Wednesday – Hamstrings/Lower Back
Good Morning
Romanian Dead Lift
Back Extension
Thursday AM – Legs
Front Squat
Back Squat
Bulgarian Sprinters Squat
Thursday PM – Shoulders
Military Press
Seated Press Behind Neck
DB Front Raise
Friday AM – Chest
Incline DB Press
Close Grip Bench Press
Low Incline DB Flyes
Friday PM – Back
DB One Arm Row
Close Grip Pulldown
DB Pullover
Saturday – Lower Back/Hamstrings
Dead Lift
Reverse Hyper
Single Leg Back Extension
3rd Program
1st exercise – 3 x 3
2nd exercise – 4 x 4
3rd exercise – 5 x 5
Monday – Shoulders
Push Press
Military Press
Trap Bar Shoulder Press
Tuesday – Legs
Overhead Squat
Front Squat
Back Squat
Wednesday – Back
Bent Over Row
Weighted Chins
Seated Row
Thursday – Chest
Bench Press
Incline Bench Press
Barbell Floor Press
Friday – Lower Back/Hamstrings
Power Snatch
Power Clean
Clean Pulls
Program 4
First 3 days
1st exercise – 3 x 3
2nd exercise – 4 x 4
3rd exercise – 5 x 5
Monday am – Shoulders
Push Press
Military Press
Trap Bar Shoulder Press
Monday pm – Legs
Overhead Squat
Front Squat
Back Squat
Tuesday am – Back
Bent Over Row
Weighted Chins
Seated Row
Tuesday pm – Chest
Bench Press
Incline Bench Press
Barbell Floor Press
Wednesday am – Lower Back/Hamstrings
Power Snatch
Power Clean
Clean Pulls
Second 3 days
1st exercise – 4 x６
2nd exercise – 3 x 8
3rd exercise – 2 x 12
Thursday am – Shoulders
Bradford Press
DB Seated Shoulder Press
DB Standing Lateral Raise
Thursday pm – Legs
Cambered Bar Box Squat
Safety Bar Squat
Leg Extension
Friday am – Back
Chins
Bent Over Row
Pulldown to Chest
Friday am – Chest
Incline Bench Press
DB Bench Press
Dips
Saturday am – Hamstrings/Lower Back
Good Morning
Romanian Dead Lift
Back Extension
Program ５
Monday (Shoulders)
am
3 x 3 Push Press
4 x 4 Cambered Bar Press
5 x 5 Trap Bar Press
pm
4 x 6 Bradford Press
3 x 8 DB Shoulder Press
2 x 12 DB Lateral Raise
Tuesday (Squat/Quad dominant)
am
3 x 3 Overhead Squat or Band Box Squat
4 x 4 Front Squat
5 x 5 Back Squat
pm
4 x 6 Cambered Bar Box Squat
3 x 8 Safety Bar Squat
2 x 12 Bulgarian Single Leg Sprinter`s Squat
Wednesday (Back)
am
3 x 3 Wide Chins
4 x 4 Bent Over Row
5 x 5 Seated Row
pm
4 x 6 Weighted Chins supinated grip
3 x 8 One Arm DB Row
2 x 12 Pulldowns to Chest
Thursday (Chest)
am
3 x 3 Band Bench Press
4 x 4 Incline Bench
5 x 5 Close Grip Bench Press
pm
4 x 6 Incline DB Press
3 x 8 Flat DB Bench Press
2 x 12 Dips
Friday (Hamstring/Lower Back)
am
3 x 3 Power Snatch
4 x 4 Power Clean
5 x 5 Deadlift
pm
4 x 6 Good Morning
3 x 8 Romanian Deadlift
2 x 12 Back Extension
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