New program 12/2011

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.


Day 1

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


Day 2

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


Day 3

Leg press (close stance) 2 x 6-8 reps

Stiff-legged deadlifts 2 x 6-8 reps



4 thoughts on “New program 12/2011

  1. I’m going to try this. Looks like if I use the 6-8 rep max weight, this will be effective and shorten my gym time. I currently do 5-6 exercises per body part and it taxes the time, not to mention the muscle. Thanks Frank

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