Been training seriously a year now and im planning on doing this for my next slow bulk
week1 week2
MON-A MON-B
WED-B WED-A
FRI-A FRI-B
workout A
squats
bench press
shoulder press
dips
Accessory ONCE A WEEK Side raise,stiff deadlifts,russian twists
Workout B
barbell Rows
db rows
chinups
deadlifts
Accessory ONCE A WEEK rear delt flys,shrugs,neck bridge
main exercises-30 drop sets-start with a 5 rep max,go up in 1,2 reps up weight once I can do 6 reps in the first set
accessory exercises 3x8-12,use a weight I can do 8 reps and stick with it until I can do 3x12 then up weight.
With workout B do you think I should have the 2 rowing exercises or maybe swap one of the rows for pullups ?
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Results 1 to 5 of 5
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03-01-2013, 05:40 AM #1Registered User
- Join Date: Jan 2013
- Age: 34
- Posts: 41
- Rep Power: 0
Does any one here do A/B rotation programs
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03-01-2013, 06:06 AM #2Lift, lift, results
- Join Date: Feb 2011
- Location: United States
- Age: 31
- Posts: 1,025
- Rep Power: 236
There okay.. if you like to mix things up, i guess. I used to do a program like that.. but i turned to a simpler one. Just do a ppl routine or something.
Currently on a cut.
Starting Weight: 180
Goal 9-10%
Best Lifts Last updated: 02/10/13
Bench: 235 1x1 *while cutting
Deadlift: 335 1x1 *while cutting
Squat: 265 1x2
Military Press: 135 1x3
Barbell Row: 205 1x5
Follow me on twitter @kevinmkoehler
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03-01-2013, 08:36 AM #3Registered User
- Join Date: Jan 2013
- Age: 34
- Posts: 41
- Rep Power: 0
you get to hit the muscles more often like this though so thats why I thought I would give it ago.But if it feels like its too much then i guess a ppl would be better.
Jsut see how it goes though I think I will be fine on it.Last edited by donce2013; 03-01-2013 at 08:41 AM.
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03-01-2013, 08:42 AM #4Registered User
- Join Date: Nov 2011
- Location: Sweden
- Age: 28
- Posts: 651
- Rep Power: 155
It's basically a push/ pull routine. Never tried it before. I'm currently doing a 3on1off type routine and I must say it's intense lol. Acutally thinking about trying something similar to this in the near future, please keep us updated if you try this one. Stay safe op!
Brb, on my way to 200 lbs!
Follow my new workout log for inspiration, motivation and daily updates: http://forum.bodybuilding.com/showthread.php?t=156629503&page=1
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03-01-2013, 09:02 AM #5Registered User
- Join Date: Jan 2013
- Age: 34
- Posts: 41
- Rep Power: 0
Im actually on a 6 on 1 of routine while im finishing me cut,but this program is for the end of march.Originally Posted by JakOz
I would stick to that program but its getting to be a bit too much and im wanting to get into amateur kickboxing fights or maybe unlicensed boxing as well now so going to use the the other 3 days to train isoley in that.
plan to make a log of my next bulk.So keep an eye out for me in the next 4-5 weeks or so.
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