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.
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08-17-2002, 11:01 PM #1
My 8 week WS program. PLEASE help.
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08-17-2002, 11:33 PM #2
- Join Date: Jul 2002
- Location: Under a bar loaded with 45's
- Posts: 3,505
- Rep Power: 1321
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 thinksI've seen a 15 year old deadlift 440 lbs. first time ever touching a weight
I've witnessed a begginer increase there total 350 lbs. the first month
I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs.
Powerlifting the sport of imposibility to Bodybuilders everywhere
Whats my post workout drink? half a bottle of Jack Daniels No. 7 sounds about right
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08-18-2002, 02:45 AM #3
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08-18-2002, 10:38 AM #4
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08-18-2002, 12:11 PM #5
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08-18-2002, 06:33 PM #6
- Join Date: Jul 2002
- Location: Under a bar loaded with 45's
- Posts: 3,505
- Rep Power: 1321
i squat off a 6' box every squat day!
and still my amazing dl enjoys itselfI've seen a 15 year old deadlift 440 lbs. first time ever touching a weight
I've witnessed a begginer increase there total 350 lbs. the first month
I myself can show you men bench pressing 821 lbs. men deadlifting nearly 940 lbs. men squatting 1104 lbs.
Powerlifting the sport of imposibility to Bodybuilders everywhere
Whats my post workout drink? half a bottle of Jack Daniels No. 7 sounds about right
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