posted July 18, 2000 06:46 PM            

day 1
chest/ back
speed bench 9 sets of 3
decline bench 3 sets of 8
Incline DB bench 3 sets of 8
deadlifts 3 sets of 8
chins 3 sets of 8
pullovers 3 sets 8

day 2 off
day 3
legs/ shoulders
DB shoulder presses 3 sets of 8
front raises 2 sets 8
lateral raises 2 sets 8
rear raises 2 sets 8
squats 3 sets of 8
hamstring curl 2 sets of 8
ext. 2 sets of 8
calve raises 4 sets of 12

day 4 off
day 5
bis/ tris
close grip bench 3 sets of 8
skullcrushers 3 sets of 8
barbell curl 3 sets of 8
incline db curl 3 sets of 8
barbell forearm curl 4 sets 12

days 6+7 off
day 8
chest/ back
flatbench 3 sets of 8
decline dumbbell 3 sets of 8
deadlift 3 sets of 8
tbar rows 3 sets of 8
pullovers 3 sets of 8

day 9 off
day 10
shoulders/ legs
smith barbell presses 3 sets 8
front, lateral, and rear delt raises, 2 sets each of 8
squats 3 sets 8
leg press 3 sets 8
leg press calve raises 4 sets 12

day 11 off

day 12
bis/ tris
close grip bench 3 sets 8
behind neck db raises 3 sets 8
preacher curl 3 sets 8
hammer curl 3 sets 8
db forearm curl 4 sets 12

days 13, 14 off
repeat program twice, each time adding one set and decreasing reps after first set (IE, 8/8/6/6 for next two weeks and then 8/6/6/4/4 for the following weeks). For those who dont know speed benching, I have derived it from louie simmon's westside style training. All exercises before the last set on a muscle group will be done to the point right before complete failure, and the last rep of the last set of a muscle group will be a failing rep... Comments and criticisms are greatly appreciated.

posted July 21, 2000 05:29 PM            

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"The more you sweat in training the less you bleed in battle"