Has anyone tried an off the wall training protocol? Ive wrote this one up, and used a lotof opposite muscle groups and split the back up like DC training. Your thoughts are appreciated.
Monday: Chest/Back Width
Incline Smythe Press 12-10-8-6
Decline BB Press 12-10-8
Incline DB Flys 12-10-8-12
Hammer Strength Press 3x12
Wide Grip Chins 50 Reps
Hammer Strength Pulldowns 12-10-8-6
Tuesday: Quads/Biceps/Calves
Free Squats 12-8-20
Front Squats 20-15-10-5
Leg Ext 25-25
Standing BB Curl 2x10
Alt Dumbell Curl 3x8
Machine Curl 3x10
One Arm Cable Curls 4x12
Seated Calves Raises 3x15
Seated Calf Press 3x20
Wednesday: Off
Thursday: Hams/Back Thickness/Forarms
SLDL 4x10
Leg Press (Froggie) 25-20-15-10
Hack Squat (Froggie) 4x12
Standing Leg Curl 4x10
Rack Deads 15-12-10-8-6
BB Rows 4x10
Hammer Strength Row 4x8
BB Shrugs 20-20-15-15
Hammer Curls 3x8
Rope Cable Curls 3x8
Friday: Shoulders/Triceps/Calves
Seated Smythe Press 12-10-8-6
Upright Rows 4x8
Laterall Raises 4x8
Reverse DB Flys 3x8
Close Grip Bench 12-10-8-6
Weighted Dips 15-12-10-12
Overhead Extensions 3x8
Rope Pull Downs 3x10
Seated Calves Raises 3x15
Seated Calf Press 3x20
0
Unorthodox Training Routine
Started By Potimus, Sep 30 2007 04:37 AM
2 replies to this topic
#2
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Posted 30 September 2007 - 05:09 AM
Hey Potimus - I have a couple of comments and things for you to watch out for:
1) You are working (directly or indirectly) biceps on Monday, Tuesday, and Thursday. Be careful!
2) I think you need some style of calf exercise that targets the gastrocnemius. The seated exercises you have concentrate on the soleus.
Every thing else looks like a pretty good volume routine!!
Dragon[
quote name='Potimus' date='Sep 29 2007, 03:37 PM' post='245583']
Has anyone tried an off the wall training protocol? Ive wrote this one up, and used a lotof opposite muscle groups and split the back up like DC training. Your thoughts are appreciated.
Monday: Chest/Back Width
Incline Smythe Press 12-10-8-6
Decline BB Press 12-10-8
Incline DB Flys 12-10-8-12
Hammer Strength Press 3x12
Wide Grip Chins 50 Reps
Hammer Strength Pulldowns 12-10-8-6
Tuesday: Quads/Biceps/Calves
Free Squats 12-8-20
Front Squats 20-15-10-5
Leg Ext 25-25
Standing BB Curl 2x10
Alt Dumbell Curl 3x8
Machine Curl 3x10
One Arm Cable Curls 4x12
Seated Calves Raises 3x15
Seated Calf Press 3x20
Wednesday: Off
Thursday: Hams/Back Thickness/Forarms
SLDL 4x10
Leg Press (Froggie) 25-20-15-10
Hack Squat (Froggie) 4x12
Standing Leg Curl 4x10
Rack Deads 15-12-10-8-6
BB Rows 4x10
Hammer Strength Row 4x8
BB Shrugs 20-20-15-15
Hammer Curls 3x8
Rope Cable Curls 3x8
Friday: Shoulders/Triceps/Calves
Seated Smythe Press 12-10-8-6
Upright Rows 4x8
Laterall Raises 4x8
Reverse DB Flys 3x8
Close Grip Bench 12-10-8-6
Weighted Dips 15-12-10-12
Overhead Extensions 3x8
Rope Pull Downs 3x10
Seated Calves Raises 3x15
Seated Calf Press 3x20
[/quote]
1) You are working (directly or indirectly) biceps on Monday, Tuesday, and Thursday. Be careful!
2) I think you need some style of calf exercise that targets the gastrocnemius. The seated exercises you have concentrate on the soleus.
Every thing else looks like a pretty good volume routine!!
Dragon[
quote name='Potimus' date='Sep 29 2007, 03:37 PM' post='245583']
Has anyone tried an off the wall training protocol? Ive wrote this one up, and used a lotof opposite muscle groups and split the back up like DC training. Your thoughts are appreciated.
Monday: Chest/Back Width
Incline Smythe Press 12-10-8-6
Decline BB Press 12-10-8
Incline DB Flys 12-10-8-12
Hammer Strength Press 3x12
Wide Grip Chins 50 Reps
Hammer Strength Pulldowns 12-10-8-6
Tuesday: Quads/Biceps/Calves
Free Squats 12-8-20
Front Squats 20-15-10-5
Leg Ext 25-25
Standing BB Curl 2x10
Alt Dumbell Curl 3x8
Machine Curl 3x10
One Arm Cable Curls 4x12
Seated Calves Raises 3x15
Seated Calf Press 3x20
Wednesday: Off
Thursday: Hams/Back Thickness/Forarms
SLDL 4x10
Leg Press (Froggie) 25-20-15-10
Hack Squat (Froggie) 4x12
Standing Leg Curl 4x10
Rack Deads 15-12-10-8-6
BB Rows 4x10
Hammer Strength Row 4x8
BB Shrugs 20-20-15-15
Hammer Curls 3x8
Rope Cable Curls 3x8
Friday: Shoulders/Triceps/Calves
Seated Smythe Press 12-10-8-6
Upright Rows 4x8
Laterall Raises 4x8
Reverse DB Flys 3x8
Close Grip Bench 12-10-8-6
Weighted Dips 15-12-10-12
Overhead Extensions 3x8
Rope Pull Downs 3x10
Seated Calves Raises 3x15
Seated Calf Press 3x20
[/quote]
#3
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- FAITH VIP
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- 625 posts
FAITH VIP
Posted 30 September 2007 - 06:51 AM
QUOTE(Potimus @ Sep 29 2007, 04:37 PM) 
Has anyone tried an off the wall training protocol? Ive wrote this one up, and used a lotof opposite muscle groups and split the back up like DC training. Your thoughts are appreciated.
Monday: Chest/Back Width
Incline Smythe Press 12-10-8-6
Decline BB Press 12-10-8
Incline DB Flys 12-10-8-12
Hammer Strength Press 3x12
Wide Grip Chins 50 Reps
Hammer Strength Pulldowns 12-10-8-6
Tuesday: Quads/Biceps/Calves
Free Squats 12-8-20
Front Squats 20-15-10-5
Leg Ext 25-25
Standing BB Curl 2x10
Alt Dumbell Curl 3x8
Machine Curl 3x10
One Arm Cable Curls 4x12
Seated Calves Raises 3x15
Seated Calf Press 3x20
Wednesday: Off
Thursday: Hams/Back Thickness/Forarms
SLDL 4x10
Leg Press (Froggie) 25-20-15-10
Hack Squat (Froggie) 4x12
Standing Leg Curl 4x10
Rack Deads 15-12-10-8-6
BB Rows 4x10
Hammer Strength Row 4x8
BB Shrugs 20-20-15-15
Hammer Curls 3x8
Rope Cable Curls 3x8
Friday: Shoulders/Triceps/Calves
Seated Smythe Press 12-10-8-6
Upright Rows 4x8
Laterall Raises 4x8
Reverse DB Flys 3x8
Close Grip Bench 12-10-8-6
Weighted Dips 15-12-10-12
Overhead Extensions 3x8
Rope Pull Downs 3x10
Seated Calves Raises 3x15
Seated Calf Press 3x20
I like it...Give it a try....As Dragon said you are hitting Bi's a lot but in my opinion you can hit the Bi's a lot and get away with it...When I was very young I would do Bi's an obscene amount and to this day they are one of my most developed parts.
REBEL
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