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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 12Monday – Shoulders
Bradford Press
DB Seated Shoulder Press
DB Standing Lateral RaiseTuesday – Legs
Cambered Bar Box Squat or Front Squat
Safety Bar Squat or Back Squat
Leg Extension or Bulgarian Sprinter`s SquatWednesday – Back
Chins
Bent Over Row
Pulldown to ChestThursday – Chest
Incline Bench Press
DB Bench Press
DipsFriday – Hamstrings/Lower Back
Good Morning
Romanian Dead Lift
Back ExtensionProgram 2
Sets and reps as per program 1Monday AM– Shoulders
Bradford Press
DB Seated Shoulder Press
DB Standing Lateral RaiseMonday PM – Legs
Cambered Bar Box Squat
Safety Bar Squat
Leg ExtensionTuesday AM – Back
Chins
Bent Over Row
Pulldown to ChestTuesday PM – Chest
Incline Bench Press
DB Bench Press
DipsWednesday – Hamstrings/Lower Back
Good Morning
Romanian Dead Lift
Back ExtensionThursday AM – Legs
Front Squat
Back Squat
Bulgarian Sprinters SquatThursday PM – Shoulders
Military Press
Seated Press Behind Neck
DB Front RaiseFriday AM – Chest
Incline DB Press
Close Grip Bench Press
Low Incline DB FlyesFriday PM – Back
DB One Arm Row
Close Grip Pulldown
DB PulloverSaturday – Lower Back/Hamstrings
Dead Lift
Reverse Hyper
Single Leg Back Extension3rd Program
1st exercise – 3 x 3
2nd exercise – 4 x 4
3rd exercise – 5 x 5Monday – Shoulders
Push Press
Military Press
Trap Bar Shoulder PressTuesday – Legs
Overhead Squat
Front Squat
Back SquatWednesday – Back
Bent Over Row
Weighted Chins
Seated RowThursday – Chest
Bench Press
Incline Bench Press
Barbell Floor PressFriday – Lower Back/Hamstrings
Power Snatch
Power Clean
Clean PullsProgram 4
First 3 days
1st exercise – 3 x 3
2nd exercise – 4 x 4
3rd exercise – 5 x 5Monday am – Shoulders
Push Press
Military Press
Trap Bar Shoulder PressMonday pm – Legs
Overhead Squat
Front Squat
Back SquatTuesday am – Back
Bent Over Row
Weighted Chins
Seated RowTuesday pm – Chest
Bench Press
Incline Bench Press
Barbell Floor PressWednesday am – Lower Back/Hamstrings
Power Snatch
Power Clean
Clean PullsSecond 3 days
1st exercise – 4 x６
2nd exercise – 3 x 8
3rd exercise – 2 x 12Thursday am – Shoulders
Bradford Press
DB Seated Shoulder Press
DB Standing Lateral RaiseThursday pm – Legs
Cambered Bar Box Squat
Safety Bar Squat
Leg ExtensionFriday am – Back
Chins
Bent Over Row
Pulldown to ChestFriday am – Chest
Incline Bench Press
DB Bench Press
DipsSaturday am – Hamstrings/Lower Back
Good Morning
Romanian Dead Lift
Back ExtensionProgram ５
Monday (Shoulders)
am
3 x 3 Push Press
4 x 4 Cambered Bar Press
5 x 5 Trap Bar Presspm
4 x 6 Bradford Press
3 x 8 DB Shoulder Press
2 x 12 DB Lateral RaiseTuesday (Squat/Quad dominant)
am
3 x 3 Overhead Squat or Band Box Squat
4 x 4 Front Squat
5 x 5 Back Squatpm
4 x 6 Cambered Bar Box Squat
3 x 8 Safety Bar Squat
2 x 12 Bulgarian Single Leg Sprinter`s SquatWednesday (Back)
am
3 x 3 Wide Chins
4 x 4 Bent Over Row
5 x 5 Seated Rowpm
4 x 6 Weighted Chins supinated grip
3 x 8 One Arm DB Row
2 x 12 Pulldowns to ChestThursday (Chest)
am
3 x 3 Band Bench Press
4 x 4 Incline Bench
5 x 5 Close Grip Bench Presspm
4 x 6 Incline DB Press
3 x 8 Flat DB Bench Press
2 x 12 DipsFriday (Hamstring/Lower Back)
am
3 x 3 Power Snatch
4 x 4 Power Clean
5 x 5 Deadliftpm
4 x 6 Good Morning
3 x 8 Romanian Deadlift
2 x 12 Back Extension
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