JDJ's P/RR/S Journal-Heavy Metal Style
JDJ's Metal Album of the Day: [b]After the Burial-Rareform[/b]
[b]Introduction:[/b] After several months of inconsistency & starting a new career in nursing, I am ready to re-dedicate my time and effort to making consistent gains. The main website for this particular routine can be found here:
[url]http://prrstraining.com/hires.htm[/url]
I won't breakdown how the routine works because everything you need to know is in the link. For those of you who have a grasp on the concepts of [b]Power/Rep Range/Shock[/b] or are interested in giving this a try, feel free to follow along.
I chose to hit shoulders on day 1 because they are my weakest body part. Don't be alarmed to see a mini-shoulder workout on a second day to bring up this lagging area.
The great thing about this routine is that rep ranges are changed each week using undulated periodization. I will change exercises every 6-9 weeks & most likely have a deload week after each 3 week cycle to prevent burnout & overtraining. Over time, I may use antagonist pairings (push/pull) for better body symmetry if glaring weaknesses are noticed (and time constraints are present) down the road. This will be a journal that constantly evolves maintaining the rule of thumb: progressive overload. Exercises will be swapped and switched to keep the progression going.
Large muscle groups will be between 8-12 sets
Small muscle groups will be between 4-8 sets
[b][color=red]The workout will look as follows for the next 6-9 weeks:[/b][/color]
[b]Monday-Shoulders/Triceps
Tuesday- Legs/Calves
Wednesday- OFF
Thursday- Chest/Biceps
Friday-Back/Calves/Mini-Shoulders
Saturday-OFF
Sunday-OFF[/b]
[b]Week 1: Power
Reps: 4-6
Rest: 3-5 Minutes
Tempo: 3-4/0/x
Exercises: Compound[/b]
[b]M-Shoulders/Triceps[/b]
Military Press 3x4-6
Upright Rows 3x4-6
Dumbbell Laterals 3x4-6
Close Grip Bench 2-3x4-6
Weighted Dips 2-3x4-6
Seated EZ Bar Extensions 2x4-6
[b]T-Legs/Calves[/b]
Squats 3x4-6
Close Stance Leg Press 3x4-6
Stiff Legged Deadlifts 3x4-6
Glute Ham Raises 2-3x4-6
Standing Calf Raises 3x4-6
Seated Calf Raises 3x4-6
[b]Th-Chest/Biceps[/b]
Barbell Incline Press 3x4-6
Dumbbell Bench Press 3x4-6
Heavy Decline Flyes 3x4-6
Standing Barbell Curls 2-3x4-6
Reverse Curls 2-3x4-6
Preacher Curls 2x4-6
[b]F-Back/Calves/Mini-Shoulders[/b]
Bent Over Barbell Rows 3x4-6
Behind Neck Chins 3x4-6
Wide Grip Seated Rows 2x4-6
Barbell Shrugs 2x4-6
Standing Calve Raises 2-3x4-6
Seated Calve Raises 2-3x4-6
[b]Week 2: Rep Range
Reps: 7-9, 10-12, 13-15
Rest: 2-3 minutes
Tempo: 2/1/2/1***
Exercise: Compound/Iso/Machine or Cable[/b]
[b]M-Shoulders/Triceps[/b]
Dumbbell Shoulder Press 3x7-9
Bent Over Laterals 2-3x10-12
One Arm Cable Side Laterals 2x13-15
Bench Dips (weighted) 3x7-9
Kickbacks 2-3x10-12
Reverse Pushdowns 2x13-15
[b]T-Legs/Calves[/b]
Sumo Deadlifts 3x7-9
Wide Stance Leg Press 3x10-12
Leg Extensions 2-3x13-15
Lying Leg Curls 2-3x13-15
Standing Calve Raises 2x7-9 (Toes in & Out)
Seated Calve Raises 2x10-12 (' ')
Reverse Calve Raises 1-2x13-15
[b]Th-Chest/Biceps[/b]
Barbell Bench Press 3x7-9
Incline Dumbbell Press 3x10-12
Cable Crossovers 2-3x13-15
Standing Drag Curls 2-3x7-9
Concentration Curls 2-3x10-12
Cable Curls 2x13-15
[b]F-Back/Calves/Mini-Shoulders[/b]
Weighted Chins 3x7-9
One Arm Dumbbell Rows 3x10-12
Pullovers 2x13-15
Bent Over Cable Laterals 2x13-15
(Same Calve Workout as Tuesday)
[b]Week 3: Shock Week
Reps: 8-10, Dropset, 6
Rest: Cardio & Mental Recovery
Tempo: 1/0/1
Exercises: Compound/Isolation/Machine or Cable[/b]
[b]M-Shoulders/Tri's[/b]
Seated Side Laterals/Behind Neck Presses 2x8-10
Wide Grip Upright Rows/Face Pulls 2x8-10
Alternating One-Arm Dumbbell Press (Arnold Presses) 1x8-10, Drop, 6-8
Pushdown/Close Grip Bench 2x8-10
Decline EZ Bar Extensions/One-Arm Reverse Pushdowns 1-2x8-10
Weighted Bench Dips 1x8-10, Drop 6-8
[b]T-Legs/Calves[/b]
Front Squats/One-legged Extensions 2x8-10
Dumbbell Lunges/Lying Leg Curls 2x8-10
Leg Presses 1x8-10, Drop, 6-8
Seated Calve Raises/One-Legged Standing Calve Raises 3x8-10
[b]Th-Chest/Biceps[/b]
Decline Bench Press/Pec Deck Flyes 2x8-10
Incline Smith Machine Press/ Chest Dips 2x8-10
Machine Bench Press 1x8-10, Drop, 6-8, Drop, 6-8
Wide Grip Barbell Curls/Machine Curls 1-2x8-10
Incline Hammer Curls/Wrist Curls 1-2x8-10
Single Arm Cable Curls, 1x8-10, Drop, 6-8
[b]F-Back/Calves/Mini-Shoulders[/b]
Stiff Arm Pulldowns/Reverse Grip Bent Row 2x8-10
Chins/Close Grip Pulldowns 2x8-10
Seated Rows 1x8-10, Drop, 6-8
One arm Bent Lateral Raises 2x8
(Calves Same as Tue)