Join Date: Apr 2008
Posts: 142
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12-07-2009, 02:13 AM
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I think they are valuable for that too Andy. Ok, I drew up this whole plan but I dont want to overwhelm you all so ill give it to you in pieces. Here is the chest day workout. Again, this would be done at a seperate time from GUTS but on the same day. I would do GUTS every other day or sometimes 2 days in a row but this workout would only be done once a week or once every 5 days.
Chest!
Exercise----------Reps
Military Pushup-----10
Leiderman chest press---10
Dips------10
Pull apart up and over--10
Military pushup-----10
Cross chest press down--10
Dips-----10
Iso Powerbelt chest press---3 positions 5 second contractions
then repeat sequence, maybe 2 or more times
Back!
Exercise----------Reps
Pullups-------4
DSR seated powerbelt rows------10
Body/supine rows------10
DSR powerbelt suitcase lift-----10 (ill explain this one if you want)
Pullups------4
DSR bent over back fly----10
body/supine row------10
DSR straight arm pulldown------10 each arm
pullups------4
Isometric seated row---------3 positions 5 second contractions
again, repeat sequence 2 or more times.
LEGS!
Exercise--------------Reps
split squat-----------10each leg
Laying leg milo---------10each
1 leg elevated shoulder bridge-----10each
wall sit on toes----------1 minute actively flexing legs
Split squats------------10 each leg
calf raise 1 leg----------10each
1 leg elevated shoulder bridge------10each
iso power belt deadlift-------3 positions 5 second contractions
again, repeat sequence 2 or more times.
Im not sure about how much rest to take but I think it will be very minimal maybe 30 seconds because I hate waiting long periods of time between exercises but I can understand the necessity, if you're a powerlifter that is. The DSR's would be done to a point where the last rep is hard but not making me fail, the rep speed would be moderately paced, and with as much tension as I could maintain for 10 reps with tension in both directions. All the other days (back, legs, and arms plus shoulders) are pretty much set up like this, but I would appreciate feedback on this one then 'll put the others up.
Thanks everyone
Jared
EDIT: added back routine
Last edited by A1C Evans; 12-08-2009 at 12:10 AM.
Reason: changed the routine, added leg day
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