• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
boslabs1
granabolic1
napsgear-210x65
monster210x65
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
DeFiant
UGFREAK-banner-PM
STADAPM
yms-GIF-210x65-SB
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
wuhan2
dpharma
marathon
zzsttmy
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
azteca
advertise1x
pentech
PCT-Banner-210x65
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Looking for a new workout?

gainingweight

New member
Registered
Joined
Jan 11, 2008
Messages
120
Hey everyone, I have been a personal trainer for the last 18 years and designed many training programs including a few for the University of NH for their tennis team and rugby team, and I am currently training two college athletes preparing them for the next Olympic swim trials. Training can get monotonous sometimes so I thought I would offer a program for anyone interested in changing things up. Thoughts, criticism, thumbs up...it's all welcome.

Weeks 1-4 designed for strength/mass
3 days on 1 day off - repeat

week 1 rep range 9-12 with 4 working sets
week 2 rep range 6-9 with 4 working sets
week 3 rep range 3-6 with 4 working sets
week 4 rep range 1-3 with 4 working sets
*a 5th set is done taken to muscular failure with 3-5 forced reps on all exercises.

Rep speed for weeks 1-4 should be explosive/fast with an extended pause/contraction at the top of the movement.

weeks 1-4 is similar to the HIT method, warm-up progressively until you reach your working set weight and then it's maximum intensity. It is very important you really push yourself since this program design is based on only one compound movement per muscle group for weeks 1-4, this helps maximize recovery time to allow for training all major muscle groups twice a week.

Day 1 Back/chest
rotator cuff warm-up
false grip overhand barbell rows
low incline bench

Day 2 Delts/tri's/bi's
rotator cuff warm-up
smith machine shoulder press
close grip tricep press
barbell curl

Day 3 Calves/legs
seated calf raise
standing calf raise
squats or if due to low back injury leg presses

weeks 5-8 is still designed to build muscle but to refine it slightly.
1 day on 1 day off.

primary exercises are underlined, secondary exercies are * and your third exercise is simply listed.

rep speed for weeks 5-8 should be executed at a moderate pace with a slight pause at contraction.

primary exercise= 8-12 reps with 3 working sets
*secondary exercise = 12-15 reps with 3 working sets
third exercise = 15-20 reps with 2 working sets

Day 1 Back/chest
rotator cuff warm-up
pullups
* dumbbell shrugs
1 arm rows
flat bench
*incline dumbbell presses
incline dumbbell flyes

Day 2 Shoulder/tri's/bi's
rotator cuff warm-up
machine shoulder press
*posterior delt flyes
lateral raises
skullcrushers
*tricep pushdowns
kickbacks
E-Z bar curl
*hammer curls
concentration curls

Day 3 calves/legs
seated calf raise toes in
seated calf toes out
standing calf toes in
standing calf toes out
squats
*stiff legged deadlifts
hamstring curls
leg extensions

Weeks 8-12 is designed to sculpt and hopefully reveal some of your newly acquired muscle. All exercise are cable based so as to apply continous tension throughout your entire ROM.

rep speed is ultra-slow with no lockout whatsoever, the name of the game here is constant tension, so I'm talking about 5-6 seconds to complete the eccentric and 5-6 seconds for the co-eccentric part of the movement. Multiple exercises, multiple angles.

rep range is 20-25 reps with 3 working sets for all exercises

5 days on 1 day off

Day 1 Back
rotator cuff warm-up
wide grip lat pulldown
seated cable row
close grip pulldowns
underhand cable row


Day 2 Chest
rotator cuff warm-up
machine chest press
cable incline flyes
cable decline presses
cable crossovers

Day 3 Tri's/bi's
tricep extensions
assisted dips (gravitron machine)
cable kickbacks
pushdowns
cable e-z bar curls
preacher curls (wide)
preacher curls (narrow)
alternating single arm cable curls

Day 4 Shoulders/calves
machine shoulder press
rear delt flyes
single arm laterals with db
cable front raise

Day 5 Legs

leg press (feet high)
hack squats
hamstring curls
leg extensions
sissy squats or deep knee bends *(optional)

I'm so tired i have to crash, anyways there are cardio/diet recommendations etc. so if you are interested in giving it a shot just hit me up, later all.
 

Forum statistics

Total page views
578,122,398
Threads
138,864
Messages
2,864,876
Members
161,603
Latest member
maniaco76
NapsGear
HGH Power Store email banner
yourdailyvitamins
Prowrist straps store banner
yourrawmaterials
3
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
yms-GIF-210x131-Banne-B
PM-Ace-Labs-bottom
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
thc
Godbullraw-bottom-banner
Injection Instructions for beginners
finest-gears
PCT-Banner-210x131
YMS-210x131-V02
YMS-210x131-V02
Back
Top