Squats 3X3 (work up to max set of)
Front Squats 6X3
Narrow Stance Good Mornings 3X8-12
Overhead Press 10X3
Narrow Grip 3 Board Press 3-5X3-5
DB Press 3-4X8-12
Lateral raises 3X8-12
DL or Rack pull or DL off platform 1-3X1-3 (work up to max set of)
RDL 5X3-5 (work up to max set of)
BB Row 5-6X3-6
Chins or Pulldowns 4X10-12
Bench Press 3-5X3-5 (work up to max set of)
Narrow Grip 2X8-12
Incline DB Press 3-4X6-8
i wanted to keep the basic strength movements (bench/squat/dl) while adding in some isolation work as well.
also, although it sounds sissy, i also wanted to incorporate more shrugs or neck harness work, since i have a pencil neck and traps :\
should i just put it with my shrugs or, furthermore, can i do it twice a week?
im looking for suggestions/possible additions or subtractions. critiques/thoughts appreciated and welcome
Last edited by rasciomon; 05-05-2008 at 09:23 AM.
I don't think it looks bad.
I'd drop the plate raises from day 2.
Only other thing to consider is RDL could over train you really quickly if you go heavy on it every week. Also I'm a big fan of switching between RDL and Rack Squats.
That's a lot of tricep work:
but only two for upper back/biceps:
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