My 8 week WS program. PLEASE help.

[PPower]

I am new to this..so i am sure youll find many misstakes. But please point them out.


WEEK 1

Monday- ME Bench
ME exersise-Flat Bench Press-work up to a 1 RM
Supp exersise-Skull Crushers 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Pec Deck 4x10
Plate Raise 4x10
Bent Over BB Row 4x10

Tuesday- ME Squat
ME exersise-Squat-work up to a 1 RM
Supp exersise-SLDL 5x8
Accsory exersise-Decline Sit ups 4X10
Side Crunch 4X25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 ( snap it )
DB fly 4x8
DB front raise 4x8
Seated cable Row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Rope Crunch 4x10
Reverse Crunch4x10
Reverse Hyper 4x8

WEEK 2

Monday- ME Bench
ME exersise-Flat Bench Press-work up to a 1 RM
Supp exersise-Skull Crushers 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Pec Deck 4x10
Plate Raise 4x10
Bent Over BB Row 4x10

Tuesday- ME Squat
ME exersise-Squat-work up to a 1 RM
Supp exersise-SLDL 5x8
Accsory exersise-Decline Sit ups 4X10
Side Crunch 4X25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 (snap it)
DB fly 4x8
DB front raise 4x8
Seated cable Row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Rope Crunch 4x10
Reverse Crunch4x10
Reverse Hyper 4x8
WEEK 3

Monday- ME Bench
ME exersise-Incline Bench Press-work up to a 1 RM
Supp exersise-Skull Crushers 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Pec Deck 4x10
Plate Raise 4x10
Bent Over BB Row 4x10

Tuesday- ME Squat
ME exersise-Good Mornings-work up to a 3 RM
Supp exersise-SLDL 5x8
Accsory exersise-Decline Sit ups 4x10
Side Crunch 4x25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 ( snap it )
DB fly 4x8
DB front raise 4x8
Seated cable Row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Rope Crunch 4x10
Reverse Crunch4x10
Reverse Hyper 4x8
WEEK 4


Monday- ME Bench
ME exersise-Incline Bench Press-work up to a 1 RM
Supp exersise-Dumbell Extension 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Incline Fly 4x10
DB side Raise 4x10
Chest supported Row 4x10

Tuesday- ME Squat
ME exersise-Good Mornings-work up to a 3 RM
Supp exersise-Pull Throughs 5x8
Accsory exersise-Sit Ups 4x50
Side Crunch 4x25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 (snap it )
Cable Cross Over 4x8
BB Front Raise 4x8
DB row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Decline Sit up 4x10
Reverse Crunch4x10
Reverse Hyper 4x8
WEEK 5


Monday- ME Bench
ME exersise-Dumbell Bench-3x20-to fauilure
Supp exersise-Dumbell Extension 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Incline Fly 4x10
DB side Raise 4x10
Chest supported Row 4x10

Tuesday- ME Squat
ME exersise-DeadLift-work up to a 1 RM
Supp exersise-Pull Throughs 5x8
Accsory exersise-Sit Ups 4x50
Side Crunch 4x25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 (snap it)
Cable Cross Over 4x8
BB Front Raise 4x8
DB row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Decline Sit up 4x10
Reverse Crunch4x10
Reverse Hyper 4x8

WEEK 6


Monday- ME Bench
ME exersise-Dumbell Bench-3x20-to fauilure
Supp exersise-Dumbell Extension 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Incline Fly 4x10
DB side Raise 4x10
Chest supported Row 4x10

Tuesday- ME Squat
ME exersise-DeadLift-work up to a 1 RM
Supp exersise-Pull Throughs 5x8
Accsory exersise-Sit Ups 4x50
Side Crunch 4x25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 (snap it)
Cable Cross Over 4x8
BB Front Raise 4x8
DB row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Decline Sit up 4x10
Reverse Crunch4x10
Reverse Hyper 4x8

WEEK 7

Monday- ME Bench
ME exersise-Decline Bench-work up to a 1 RM
Supp exersise-Skull Crushers 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Pec Deck 4x10
Plate Raise 4x10
Bent Over BB Row 4x10

Tuesday-ME Squat
ME exersise-Leg Press-work up to a 1 RM
Supp exersise-SLDL 5x8
Accsory exersise-Decline Sit ups 4x10
Side Crunch 4x25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 (snap it)
DB fly 4x8
DB front raise 4x8
Seated cable Row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Rope Crunch 4x10
Reverse Crunch4x10
Reverse Hyper 4x8

WEEK 8


Monday-ME Bench
ME exersise-Decline Bench-work up to a 1 RM
Supp exersise-Skull Crushers 5x10
Accsory exersise-Pushdowns 3x10 ( snap it )
Pec Deck 4x10
Plate Raise 4x10
Bent Over BB Row 4x10

Tuesday- ME Squat
ME exersise-Leg Press-work up to a 1 RM
Supp exersise-SLDL 5x8
Accsory exersise-Decline Sit ups 4x10
Side Crunch 4x25
Reverse Hyper 4x10
Standing BB curl 4x8

Thursday-DE Bench
DE-Bench Press-8 sets of 3 dynamic reps-using 3 diff grips-50%
Supp exersise-close grip bench 5x5
Accsory exersise-Reverse Pushdowns 3x10 (snap it)
DB fly 4x8
DB front raise 4x8
Seated cable Row 4x8

Friday- DE Squat
DE-Squat-8 sets of 2 dynamic reps-50%
DE-Deadlift-6x1-50%
Supp exersise-SLDL 5x5
Accsory exersise-Rope Crunch 4x10
Reverse Crunch4x10
Reverse Hyper 4x8




Change ME exersie every 2 weeks. ( yes i use the big 3 for ME-i read about some one else trying it...so i am gunna try it)

Change Acsory exersise every 3 weeks.

And every 4 weeks i am gunna try to lift a heavy 90% lift after my DE work.

[p0w3rlift3r]

pec dec, flys, crossovers only use these for accesory, if you want a big bench they will help you none! as far as your ab assistance your off as well try chekcing some ab assistance links on this forum, i think you'' learn alot !

thats all i can say lets see what everyone else thinks

[Deejay_Spike]

also, in squat day i see nothing BUT sldl.... it's no good.

1) the exercises from Me and De should be different if possible
2) exercises should be switched every 3 weeks to prevent hitting plateau
3) go search the stickies for more ideas about assistance exercises

[PPower]

hey thanks for the help. I will be changing quite i bit i see. Do yous know any sites that i can see accosry exerersises? Later

[Deejay_Spike]

Originally posted by PPower
hey thanks for the help. I will be changing quite i bit i see. Do yous know any sites that i can see accosry exerersises? Later

read the stickies !!!

you know, those with the tag "sticky" on top of this page

[p0w3rlift3r]

i squat off a 6' box every squat day!

and still my amazing dl enjoys itself