NycGirl......get in here

[The Shadow]

Ok - new, more conventional program:



Mon - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction




Tues - Chest

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)



Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction
Calves - 3 sets of 15-20 standing calf raise - 2 secons pause on top of movement

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction





Do all sets with a 4 TUT on reps PLUS the time for the contraction/stertch

 

[nycgirl]

Thanks SHadow!!

Do I do this for 8-12 weeks. I assume the HIIT is the same as your other program.

 

[The Shadow]

6 weeks ia all you will be able to stand...maybe 5...just watch out for the CN System stuff we talked about

HIIT - same.....if you start to feel over trained...drop a day as this program will burn more cals simply from the volume...

 

[nycgirl]

6 weeks ia all you will be able to stand...maybe 5...just watch out for the CN System stuff we talked about

HIIT - same.....if you start to feel over trained...drop a day as this program will burn more cals simply from the volume...

Now that I know what to watch out for I will. Hindsight being 20/20 - the last program hit me like a ton of bricks.

 

[The Shadow]

Now that I know what to watch out for I will. Hindsight being 20/20 - the last program hit me like a ton of bricks.

If that happens this go-round..it wont be to the same extent.

 

[nycgirl]

If that happens this go-round..it wont be to the same extent.

Does your diet provide enough food or should I add in more "clean" carbs?

 

[The Shadow]

I think it should be fine.....just keep them on the upper side of 11-12

 

[nycgirl]

Ok, I start this program on Monday (back to logging too).

With regards to Chins and Dips - Is assisted Chins and Dips okay?

Also - Pec Dec - Is that a free weight exercise?

 

[*Bunny*]

Ok, I start this program on Monday (back to logging too).

With regards to Chins and Dips - Is assisted Chins and Dips okay?

Also - Pec Dec - Is that a free weight exercise?

Bunny playing Shadow...

Pec Dec

Assisted is Fine




Good Luck

 

[The Shadow]

Ok, I start this program on Monday (back to logging too).

With regards to Chins and Dips - Is assisted Chins and Dips okay?

Also - Pec Dec - Is that a free weight exercise?

if you cant do them yet - yes...lessen the help each week though


pec dec....OR cable crossover

 

[jenscats5]

Good luck with your new program NYC!!!!

 

[nycgirl]

Good luck with your new program NYC!!!!

Thank you. I have a feeling it's going to kick my ass like the last program. At least I know what to look out for.

I'm excited. I think I'm going to reach my BF goal by the end of July. I want to be ripped for the next meet-up.

 

[The Shadow]

I'm excited. I think I'm going to reach my BF goal by the end of July. I want to be ripped for the next meet-up.

Exactly....I want the 15 that I lost and a slight drop in BF myself

 

[nycgirl]

Exactly....I want the 15 that I lost and a slight drop in BF myself

I have my "last meal" on Sunday w/ FreeballinDC and ChefWide. Then it's all business for the next 8 weeks.