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    Registered User pedja88's Avatar
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    Fierce 5 intermediate/advanced

    Hey guys just a few questions regarding this program I have started, any help would be appreciated if anyone has tweaked or changed some workouts to suit there time

    Can I substitute DL with leg press ( do dl on lower and leg press on leg day) ?

    I would like to add another lateral raise & some more arm work ? Would this be possible without ruining the program

    Thank In advance


    Intermediate/Advanced 5 Day Lower/Upper LPP

    Lower A
    Squats 3x5-6
    Weighted Back Extensions 3x8-10
    Leg Press 3x8-10
    Leg Curls 3x10-12
    Ab work 3x15-18/Calf raises 3x12-15 Superset

    Upper A
    Incline Bench 3x5-6
    Decline DB Bench 3x8-10
    Lat Pulldowns 3x8-10 (any grip)
    Bent Over Rows 3x8-10
    Curls 3x8-10/Face Pulls 3x10-12 Superset

    Legs
    *Squat 3x5-6
    *DL 3x5-6
    Good Morning 3x8-10
    Leg Extensions/Leg curls (Superset 3x10-12)
    Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

    Push
    *Bench(Horizontal Press) 3x5-6
    *OHP(Upward Press) 3x5-6
    Dips or fly 3x8-10
    Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
    Lateral Raises 3x10-12

    Pull
    *Pendlay Rows(Horizontal Pull) 3x5-6
    Yates Rows(Upward Pull) 3x5-6
    Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
    Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
    Curls 3x8-10
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