We are in the middle of this workout program and I am loving it. The weights are heavier than in our last workout cycle (see Current Training Program 11/2011) and the reps are slightly lower as well. Everything feels great. Each set just makes me feel massive and sometimes I find I get more fired up as the workout goes on and by the end I am like a bull that is unstoppable. The focus and intensity have been incredible so far too. Every rep of every set is controlled and all out until we cannot do another rep.
We are back to a more traditional pairing of muscle groups – chest with triceps, and back with biceps which is a change from the last regimen.
Again, listed below are just the working sets. We do several warm up sets before the all out work sets and we warm up and stretch before too. This workout will last probably 4, maybe 5 weeks before we will take another 5-7 days off and then get back in the gym refreshed and begin a new workout program.
Back and Biceps
Reverse grip barbell rows 2 x 6-8 reps
Wide Grip pull ups 2 x 6-8 (we add weight as needed)
barbell shrugs 2 x 6-8 reps
barbell curls 2 x 6-8 reps
Chest, Shoulders, Triceps
decline barbell bench press 2 x 6-8 reps
low incline dumbbell flyes 2 x 6-8 reps
dumbbell shoulder presses (seated) 1 x 6-8 reps
triceps pushdowns 2 x 6-8 reps
Leg press (close stance) 2 x 6-8 reps
Stiff-legged deadlifts 2 x 6-8 reps