- Joined
- Nov 19, 2016
- Messages
- 1,072
Dante Trudel aka DC posted about 2 years ago. Wondering if anyone has tried it. And if so, results?
Sunday: chest 3-4 exercises (and you work one key exercise on shoulders or triceps on this day if those bodyparts are weak)
Monday: Biceps 2 exercises, Forearms 1 exercise, abs 1 exercise, rear delts 1 exercise, calves 1 exercise (and you work one exercise for back only if you have a serious weakness there)
Tuesday: hams 2 exercises quads 2-3 exercises
Wenesday: off
Thursday: shoulders 3 exercises triceps 3 exercises (and you work one exercise for chest if your chest is a weak bodypart)
Friday: Back width 2 exercises and Back thickness 2 exercises, calves 1 exercise, abs 1 exercise (and you work one exercise for biceps if thats a weak bodypart)
Saturday off.
In the above scenario if someone had weak arms (biceps and triceps sucked) his chest day and back days would look like this
first chest exercise progressive warmups to all out set rest paused
second chest exercise progressive warmups to all out set rest paused
third chest exercise progressive warmups to all out straight set
Maybe forth chest exercise progressive warmups to all out straight set
then because he has weak triceps he would bomb away on a key tricep exercise..lets say assisted dips machine for 25 reps rest paused after warmups
Monday would look like this because his back isnt weak
Biceps 2-3 exercises one or two restpaused in there with the other straight setted Forearms (some sort of reverse curl straight set)
abs one exercise
rear delts one exercise rest paused or straight setted
calves one exercise
no back because his back isnt weak
Tuesday: hams quads (2 exercises for hams one being rest paused), (3 exercises for quads..very hard to rest pause quads)
Wenesday: off
Thursday: shoulders 3 exercises triceps 3 exercises (and you work one exercise for chest if your chest is a weak bodypart)
Friday: Back width 2 exercises and Back thickness 2 exercises, calves 1 exercise, abs 1 exercise (and you work one exercise for biceps if thats a weak bodypart)
Saturday off.
In the above scenario if someone had weak arms (biceps and triceps sucked) his chest day and back days would look like this
first chest exercise progressive warmups to all out set rest paused
second chest exercise progressive warmups to all out set rest paused
third chest exercise progressive warmups to all out straight set
Maybe forth chest exercise progressive warmups to all out straight set
then because he has weak triceps he would bomb away on a key tricep exercise..lets say assisted dips machine for 25 reps rest paused after warmups
Biceps 2-3 exercises one or two restpaused in there with the other straight setted Forearms (some sort of reverse curl straight set)
abs one exercise
rear delts one exercise rest paused or straight setted
calves one exercise
no back because his back isnt weak
Tuesday: hams quads (2 exercises for hams one being rest paused), (3 exercises for quads..very hard to rest pause quads)
Wenesday: off
Thursday: shoulders (3 exercises a couple of them rest paused) triceps (3 exercises a couple of them rest paused) no chest because chest isnt a weak bodypart for him
Friday: Back width and Back thickness (4 exercises 2 for back width and 2 for back thickness...the back width ones are rest paused (and because his biceps are a weak bodypart he hits a very key exercise at the end of his back workout for biceps that is rest paused after warmups)...and abs and calves one exercise each
Saturday off.
short workouts..heavy slag iron for reps...bodyparts that are weak are hit 2x a week
Sunday: chest 3-4 exercises (and you work one key exercise on shoulders or triceps on this day if those bodyparts are weak)
Monday: Biceps 2 exercises, Forearms 1 exercise, abs 1 exercise, rear delts 1 exercise, calves 1 exercise (and you work one exercise for back only if you have a serious weakness there)
Tuesday: hams 2 exercises quads 2-3 exercises
Wenesday: off
Thursday: shoulders 3 exercises triceps 3 exercises (and you work one exercise for chest if your chest is a weak bodypart)
Friday: Back width 2 exercises and Back thickness 2 exercises, calves 1 exercise, abs 1 exercise (and you work one exercise for biceps if thats a weak bodypart)
Saturday off.
In the above scenario if someone had weak arms (biceps and triceps sucked) his chest day and back days would look like this
first chest exercise progressive warmups to all out set rest paused
second chest exercise progressive warmups to all out set rest paused
third chest exercise progressive warmups to all out straight set
Maybe forth chest exercise progressive warmups to all out straight set
then because he has weak triceps he would bomb away on a key tricep exercise..lets say assisted dips machine for 25 reps rest paused after warmups
Monday would look like this because his back isnt weak
Biceps 2-3 exercises one or two restpaused in there with the other straight setted Forearms (some sort of reverse curl straight set)
abs one exercise
rear delts one exercise rest paused or straight setted
calves one exercise
no back because his back isnt weak
Tuesday: hams quads (2 exercises for hams one being rest paused), (3 exercises for quads..very hard to rest pause quads)
Wenesday: off
Thursday: shoulders 3 exercises triceps 3 exercises (and you work one exercise for chest if your chest is a weak bodypart)
Friday: Back width 2 exercises and Back thickness 2 exercises, calves 1 exercise, abs 1 exercise (and you work one exercise for biceps if thats a weak bodypart)
Saturday off.
In the above scenario if someone had weak arms (biceps and triceps sucked) his chest day and back days would look like this
first chest exercise progressive warmups to all out set rest paused
second chest exercise progressive warmups to all out set rest paused
third chest exercise progressive warmups to all out straight set
Maybe forth chest exercise progressive warmups to all out straight set
then because he has weak triceps he would bomb away on a key tricep exercise..lets say assisted dips machine for 25 reps rest paused after warmups
Monday would look like this because his back isnt weakBiceps 2-3 exercises one or two restpaused in there with the other straight setted Forearms (some sort of reverse curl straight set)
abs one exercise
rear delts one exercise rest paused or straight setted
calves one exercise
no back because his back isnt weak
Tuesday: hams quads (2 exercises for hams one being rest paused), (3 exercises for quads..very hard to rest pause quads)
Wenesday: off
Thursday: shoulders (3 exercises a couple of them rest paused) triceps (3 exercises a couple of them rest paused) no chest because chest isnt a weak bodypart for him
Friday: Back width and Back thickness (4 exercises 2 for back width and 2 for back thickness...the back width ones are rest paused (and because his biceps are a weak bodypart he hits a very key exercise at the end of his back workout for biceps that is rest paused after warmups)...and abs and calves one exercise each
Saturday off.
short workouts..heavy slag iron for reps...bodyparts that are weak are hit 2x a week