SrnkaT08

Week 1-2 (regular training)
Upper day 1:
Bench Press 3x6
Close grip 3x6
Tricep Push down 3x6
DB shrugs 3x6
Weighted pull ups 3xF
Military Press 3x6
Preacher Curls 3x6

Upper day 2:
Incline Press 3x6
Flys 3x6
Triceps extensions 3x6
Barbell Shrug 3x6
Upright Rows 3x6
Push Press powerclean 3x6
Barbell Curl 3x6

Lower day 1:
Squat 3x6
Leg Press 3x6
Good morning 3x6
Glut Ham Raise 3x6
Straight Leg Deadlift 3x6

Lower day 2:
Deadlift 3x6
Front Squat 3x6
Weighted Step-ups 3x6
High Pull 3x6
Standing Calf Raises 3x10


Loading phase 3-4 weeks
Upper day 1:
Flat bench 3x8
Skull Crushers 3x8
Iso-metric Plate raises 3x6 (5 Second pause at top)
Power Shrugs 3x8
Lat Pull downs 3x8
Bicep Curls 3x8

Upper day 2:
Incline DB press 3x8
Barbell overhead extensions 3x8
Barbell Curls 3x8
Iso-metric DB shrugs 5x5 (5 second pause at top)
Upright Rows 3x8
Push Press 3x8

Upper day 3:
Decline Bench Press 3x8
Weighted Dips 3x8
Preacher Curls 3x8
Seated DB Press 3x8
Dumbell Rows 3x8

Lower day 1:
Squat 3x8
Good Morning 3x8
Glut Ham Raise 3x8
Seated Calf Raises 5x10

Lower day 2:
Deadlift 3x8
Front Squat 3x8
Weighted Step-ups 3x8
Standing Calf Raises 5x10

Lower day 3:
Leg Press 3x8
Straight Leg Deadlift 3x8
Glut Ham raise 3x8
Seated Calf Raises 5x10


Tapering 5-6 weeks

Upper day 1:
Bench 2x10
Close grip 2x10
Military Press 2x10
Upright row 2x10
Hammer Curls 2x10

Lower day 1:
Squat 2x10
Deadlift 2x10
Glut Ham raise 1x10
GM 2x10


how does this look, im trying to cut down..is this a good program or what?

DarkFalcon

How are you structuring your days? For example your upper and lower day's how do you have them set up during the week?

SrnkaT08

Mon -UD1 Tue-LD1 Wens-Rest Thurs-UD2 Fri-LD2 Sat-Sun-Rest

DarkFalcon

Sorry I'm slow getting back been running around the site today. Although I'm more of a one body part a day advocate your routine looks soild. I'll look over it more critically later and if something seems to be missing I'll let you know. Otherwise have at er and let us know how it works for you.

powerman2000

If it were me, I'd be doing different rep ranges for upper and lower body workouts in the same week. That is what I am doing right now.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247