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View Full Version : New Routine for end of year



K1M
10-11-2006, 10:48 PM
Herro, I'm thinking about the routine I'm going to try once after this coming deload.

My goals are a 50/50 mix of raw strength and hypertrophy, so I've applied both types of training.

In routine (A) the format is M, W, F, M - ME Bench, ME DL, ME SQ, RE Upper.
In routine (B) the format is M, W, F, Sa - ME Bench, ME DL/SQ, RE Upper, RE Lower.

I would like opinions on which would probably be more effective.


A
Mon: ME Push
ME Push - Paused BB Press - 1-3RM
Shoulders - Push Press - 3 x 4-8
Triceps - Smith CG Press - 3 x 4-8
Back T - BO Rows - 3 x 4-8
Back W - Supine Grip Pulldowns - 2 x 8-12
Misc - Whatever

Wed: ME DL
ME DL - Elevated Sumo Pull - 1-3RM
Quads - Back Squat - 3 x 4-8
PC - Good Mornings - 3 x 4-8
Biceps - DB Curls - 2 x 8-12
Abs - Pulldown Abs - 2 x 8-12
Misc - Whatever

Fri: ME SQ
ME SQ - Box Squat - 1-3RM
PC - Sumo Pulls - 3 x 4-8
Quads - Leg Press - 3 x 4-8
Biceps - BB Curls - 2 x 8-12
Abs - Incline Crunch - 2 x 8-12
Misc - Whatever

Mon: RE Upper
Chest - Incline Smith Press - 3 x 4-8
Shoulders - DB Shoulder Press - 3 x 4-8
Triceps - Dips - 3 x 4-8
Back T - V-Bar Rows - 3 x 4-8
Back W - HG Pulldowns - 2 x 8-12
Misc - Whatever

*********************************

B
Mon: ME Push
ME Push - Paused BB Press - 1-3RM
Shoulders - Push Press - 3 x 4-8
Triceps - Smith CG Press - 3 x 4-8
Back T - BO Rows - 3 x 4-8
Back W - Supine Grip Pulldowns - 2 x 8-12
Misc - Whatever

Wed: ME DL/SQ
ME DL/SQ - Elevated Sumo Pull - 1-3RM
Quads - Back Squat - 3 x 4-8
PC - Good Mornings - 3 x 4-8
Biceps - DB Curls - 2 x 8-12
Abs - Pulldown Abs - 2 x 8-12
Misc - Whatever

Fri: RE Upper
Chest - Incline Smith Press - 3 x 4-8
Shoulders - DB Shoulder Press - 3 x 4-8
Triceps - Dips - 3 x 4-8
Back T - V-Bar Rows - 3 x 4-8
Back W - HG Pulldowns - 2 x 8-12
Misc - Whatever

Sat: RE Lower
Quads - Leg Press - 3 x 4-8
PC - Sumo Pulls - 3 x 4-8
Hams - GHR / Pullthroughs - 2 x 8-12
Biceps - BB Curls - 2 x 8-12
Abs - Incline Crunch - 2 x 8-12
Misc - Whatever