"WBB Routine II
Day 1: Chest and Back
Dumbbell Incline Press 2x9-11
Close Grip Chins 2x9-11
Flat Dumbbell Flies 2x9-11
Wide Grip Pull Downs or Deadlifts 2x9-11
Decline Barbell Bench Press 2x9-11
Seated Cable Row or T-Bar Rows 2x9-11
Day 2: Legs
Leg Press 1x20
Leg Extensions 1x15
Hamstring Curl 2x9
Seated/Standing Calf Raises 2x25
(Do one of set of each)
Day 3: Biceps, Triceps, and Shoulders
Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
Incline or Decline Skull Crushers 2x9-11
Incline Dumbbell Curls 2x9-11
Hammer Curls 2x9-11
Abdominals to be performed on any training day.
Crunches on a decline bench 3x10
Russian Twist 2x10
1 why do inclines when the opinion on this board seems to be there is no need?
2 why so high reps? 25 for calves and 20 on squats seems extreme
3 why is day 3 in such strange order?
I was taught"(on here) that one should order the exercises in order of weight used starting heaviest.
why dips AFTER curls?
btw im not going to try this routine (at least not nnow)
its for a friend (who promised to get his ass on this site)
It's Maki's routine.
i beleive he based in on some poulquin methods, hence why bodyparts are switched for each exercise eg chest and back exercises are done alternatively.
1. I have no idea. I wouldn;t bother with them, but it's Maki's routine. He was prolly just trying to keep the incline crew happy.
2. they're 20-rep squats. hence, why you do 20 reps haha
leg muscles generally respond better to higher reps so that is the idea behind 20-rep squats.
calves respond good to all sorts of rep ranges. I do a set of lower reps and then a set of higher reps [in the 20 range]. It's there cause it works.
3. like i said earlier, it's alternating: tricep exercise then a bicep exercise then tricep exercise then a bicep exercise.
"Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]
one more and 5000 posts chicken
so it is.
Did you read the FAQ?
If you did then let me know.
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"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
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what a bout wbb 1 for shoulders, is the shoulder press in the rack behind or in front of the neck?
and also, the standing bb rows after deads are a killer on the back, this is standing right, not a machine exercise?
thanks, I am going to get into the WBB2 routine soon, I liked the first one and the next one looks cool too. I know it is gonna be a killer.
damn Chicken Daddy how on earth did you get so many posts??
I was gonna compete with you but i guess its all over now (unless i post like 100 posts everyday for the next 50 days!!!)