Option

[ashley]

Just an idea that I have had really to trial and see if it produces the results I am after but it supports my concept of a couple of years ago of a workout with a set and rep series that work the three key areas of:

Neural – Mechanical – Metabolic

hence a modification of a progam I posted recently:

8 x 3 first exercise, compound, all sets above 85% after warm ups

4 x 6 second exercise, compound, all sets above 75%

2 x 12 third exercise, isolation or compound, both sets abover 60%

hence a weekly schedule would look like:

Monday – Quad dominant shoulders

Safety Bar Squat, Cambered Bar Box Squat, Leg Extension
Standing Bradford Military complex, Seated DB Shoulder Press, DB Lateral Raise

Tuesday – Chest Back

Flat Bench Press s/s Bent Row
DB Incline Bench Press s/s Weighted Chins
Dips s/s Horizontal Chins

Wednesday – Olympic or Hamstring/Lower Back

Snatch, Cleans, Stone/Keg Cleans to alternate shoulders

OR

Deadlift, Good Morning, Glut Ham Raise

Thursday – Quad dominant shoulders

Front Squat, Back Squat, Leg Press
Push Press, Hammer Military, Bent Over Lateral Raise

Friday – Chest Back

Incline Bench Press Prone Row
DB Bench Press ONe Arm DB Row
Chins Low INcline DB Flyes

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