well i never really do other people's routines, (in fact the only real routine ive ever done was HST which i quit 2 weeks in lol) ive always made my own based on what i know. This is my latest one, its a bit different though in the way the sets and reps are set up. Take a look, feedback greatly appreciated. I think its a beauty.
letters (PS and LAS) explained at the bottom
Monday
Bench PS
Squat PS
Snatch Deadlift LAS
Pullup LAS
BB Curl LAS
Tri OH X LAS
Wednesday
Power Clean PS
Deadlift PS
Pullup LAS
Weighted Crunch LAS
Thursday Squat PS (this is what i do but id say this is optional)
Incline Bench LAS
Calf Raise LAS
Seated OH Press LAS
Lateral Raise LAS (optional)
Saturday Squat LAS
Front Squat LAS (optional)
Flat Bench LAS
T-bar Row LAS
Weighted Decline Crunch LAS
BB Curl LAS
Tri OH X LAS
Lactic Acid sets (LAS)
1. Pick a weight at about 10rm
2. Rep it to one before failure, rest 50s or less
3. Do as many sets as needed to hit 32 reps
4. 4x8, 10,8,8,6, or 9,8,8,7 are good rep/set schemes
Power sets (PS)
1. Pick a weight at about 3rm
2. Rep it to one before failure, rest long as needed
3. Do as many sets as need to hit 15 reps
4. 5x3 is best rep/set scheme
Progression
LAS: When you can complete 32 reps within 4 sets without failing, add weight
PS: When you can complete 15 reps within 5 sets without failing, add weight
<message edited by RollingStone on Saturday, June 07, 2008 8:20 AM>