My Swan Song Program – Ashley Jones

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  • #23554
    Getstrength
    Participant

    Posted on behalf of Ashley Jones


    Well this was to be number 6 in my Pencil series but I have been using it myself for a couple of weeks and I just had to share it with you, at my age I do not know how long I will be able to keep the program going, but I am thinking 3 weeks and then re-assess, feel free to substitute different exercises on different days, whatever you have available where you train or whatever gives you good results, the other variation you can look at is swapping the am/pm ordering of the exercises on Thursday and Friday, go well, ash

    Program 6

    Monday (Shoulders/Legs)

    am

    3 x 3 Front Squat s/s Standing Military Press

    4 x 4 Back Squat s/s Seated Press Behind Neck

    pm

    4 x 6 Cambered Bar Box Squat s/s Seated DB Shoulder Press

    3 x 8 Leg Extension s/s DB Lateral Raises

    Tuesday (Chest/Back)

    am

    4 x 6 Incline DB Bench Press s/s Hammer Low Row

    3 x 8 Flat DB Bench Press s/s Hammer High Row

    pm

    3 x 3 Barbell Bench Press s/s Bent Over Row

    4 x 4 Incline Bench Press s/s Weighted Chins

    Wednesday (Olympic)

    am or pm

    3 x 3 Power Snatch

    4 x 4 Power Clean

    5 x 5 Dead lift

    Loaded Ab work – Suitcase Dead lift, Shovel Lift, Turkish Get Up, Zercher lift

    Thursday (Shoulders/Legs)

    am

    3 x 3 Front Squat s/s Standing Military Press

    4 x 4 Back Squat s/s Seated Press Behind Neck

    pm

    4 x 6 Cambered Bar Box Squat s/s Seated DB Shoulder Press

    3 x 8 Leg Extension s/s DB Lateral Raises

    Friday (Chest/Back)

    am

    4 x 6 Incline DB Bench Press s/s Hammer Low Row

    3 x 8 Flat DB Bench Press s/s Hammer High Row

    pm

    3 x 3 Barbell Bench Press s/s Bent Over Row

    4 x 4 Incline Bench Press s/s Weighted Chins

    Saturday (Gluts/Hamstrings/Lower Back)

    am or pm

    4 x 6 Good Morning

    3 x 8 Romanian Dead lifts

    2 x 12 Glut Ham Raise

    3 x 25 Rollouts or unloaded Ab work or your choice

    #25258
    dpoettcker
    Guest

    Because of work commitments, I can’t get to the gym twice a day. If I were to do both AM and PM workouts in the same session, should I split them with an extended rest or just go at it?

    Thanks,

    Dave

    #25259
    ridgerunnersp
    Guest

    Holy crap that’s a serious program.

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