Help w/ this program

[ironballedmcguinty]

Got this from some sight.Posted possibly by MC2? Its a pwrlifting w/o. what exactly does he mean by a work set? I guess the question is how many reps?....and what are supported rows? TIA.

Monday – Squat Thursday – Bench Friday – Deadlift


Squat, 3 warm-up sets, then 2 work sets

Good Mornings 2 x 8-10

Leg Press 2 x 8-10

Leg Curls 4 x 8-10

Sit-ups 3 sets
Bench, 3 warm-up sets, then 2 work sets

Close Grip Bench 2 x 8-10

DB Inclines 2 x 8-10

Triceps Extensions 4 x 10

DB Lateral Raises 2 x 12
*Deadlift – Warm-up, then 1 work set

Supported Rows 4 x 8

Shrugs 2 x 8-12

Hammer Curls 4 x 10

Sit-ups

 

[Guinness5.0]

Hmmm... where to start...

So you would go to the gym and just do this routine over and over? What are your goals? Your experience? If you want quality feedback you will need to provide info as to where you are lifting-wise and what you hope to acclomplish with your training.

As it stands the routine is just that- a routine, with no progression (as written) and if it's a PL routine then the rep ranges are very odd (unless perhaps it's the first week of a long, periodized program).

I'd recommend these over supported rows:
http://www.elitefitness.com/forum/showpost.php?p=4697367&postcount=301

 

[ironballedmcguinty]

Hmmm... where to start...

So you would go to the gym and just do this routine over and over? What are your goals? Your experience? If you want quality feedback you will need to provide info as to where you are lifting-wise and what you hope to acclomplish with your training.

As it stands the routine is just that- a routine, with no progression (as written) and if it's a PL routine then the rep ranges are very odd (unless perhaps it's the first week of a long, periodized program).

I'd recommend these over supported rows:
http://www.elitefitness.com/forum/showpost.php?p=4697367&postcount=301

thanx for the reply...... im an idiot, cause everything was explained further down on the page i was on. I really just wanted to know if anyone was familiar with thistype of w/o and could tell me the definition of a work set. But whatever....thanx again.

P.S. the 8-10 rep ranges are for accessory work(if that makes sense) not for the main lifts.

 

[Guinness5.0]

Got a link to the page you got the program from?

It actually looks better than most in terms of exercise selection. It seems most people think arms and legs deserve equal volume .