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  1. #1
    MASTER's Avatar
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    MastaAce's new workout!

    Thought id post it up for those looking at a lower volume program, just started it this week! It uses pretty much only compound exercises. I am using various principles from different workout programs ive read! The 3 working sets are done the way ironman says eg 1st set in the 1-5 rep range, 2nd set in the 6-10 rep range, third set in the 11-15 rep range. You need a training partner, because forced reps i believe are essential to keep up the intensity! Ill post some updates to say how its going, but im liking it so far! Its only 3 days a week and high rep calf and ab work is done on mondays and fridays! The key is high intensity, short time, to keep morale and energy high. Perfect form is a must!

    Monday - Chest, shoulders, triceps
    Bench Press 3 warm up sets, 3 working sets
    Military Press 2 warmup sets, 3 working sets
    Close grips 2 warm up sets, 3 working sets

    Wednesday - back, bis, traps, rear delts
    Pulldowns 3 warm up sets, 3 working sets
    Bent over rows 2 warm up sets, 3 working sets
    Shrugs 2 warm up sets, 3 working sets
    Reverse flyes 1 warm up set, 3 working sets
    Barbell Curls 2 warm up sets, 3 working sets

    Friday - Legs
    Squats - 3 warm up sets, 3 working sets
    Stiff legged dead lifts 3 warm up sets, 3 working sets
    Last edited by MASTER; 01-07-2006 at 07:44 PM.

  2. #2
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    That look good im doing a similar thing started this week to.

    15 first set, 10 next, and 5 last,

    Im not going for the 2 times a week a B/P like IMH. I thourght about it and decided not to....

    Done chest shoulder today loved it

  3. #3
    MASTER's Avatar
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    Quote Originally Posted by S.P.G
    That look good im doing a similar thing started this week to.

    15 first set, 10 next, and 5 last,

    Im not going for the 2 times a week a B/P like IMH. I thourght about it and decided not to....
    Done chest shoulder today loved it
    Yeh i think the same, i tried training chest on sunday and then shoulders on wednesday a couple of weeks ago, and i could'nt even do one rep of the weight i normally put up for 10 on shoulder pess, i think that pretty much made me realise shoulders and chest have to be on the same day, i just dont recover quickly enough. Once a week per b/p is fine imo!

  4. #4
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    I like it JC! That looks to be a good solid routine based around the core movements that should be included in any routine. Personally I believe that training only one body part a day is best for consistent gains. I know I have posted workouts that totally contradict this statement but heres why. Never mind I don't want to jack the thread so I'll post a new topic.

  5. #5
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    Quote Originally Posted by JamesC
    Thought id post it up for those looking at a lower volume program, just started it this week! It uses pretty much only compound exercises. I am using various principles from different workout programs ive read! The 3 working sets are done the way ironman says eg 1st set in the 1-5 rep range, 2nd set in the 6-10 rep range, third set in the 11-15 rep range. You need a training partner, because forced reps i believe are essential to keep up the intensity! Ill post some updates to say how its going, but im liking it so far! Its only 3 days a week and high rep calf and ab work is done on mondays and fridays! The key is high intensity, short time, to keep morale and energy high. Perfect form is a must!

    Monday - Chest, shoulders, triceps
    Bench Press 3 warm up sets, 3 working sets
    Military Press 2 warmup sets, 3 working sets
    Close grips 2 warm up sets, 3 working sets

    Wednesday - back, bis, traps, rear delts
    Pulldowns 3 warm up sets, 3 working sets
    Bent over rows 2 warm up sets, 3 working sets
    Shrugs 2 warm up sets, 3 working sets
    Reverse flyes 1 warm up set, 3 working sets
    Barbell Curls 2 warm up sets, 3 working sets

    Friday - Legs
    Squats - 3 warm up sets, 3 working sets
    Stiff legged dead lifts 3 warm up sets, 3 working sets
    NICE!!!

  6. #6
    Flexor is offline Banned
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    Really nice split and exercises! It is great for an HIT routine, you know your shit bro.

  7. #7
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    Just seems so damn easy... Is it really that effective? (yes this is a serious question)

  8. #8
    MASTER's Avatar
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    Quote Originally Posted by timvds
    Just seems so damn easy... Is it really that effective? (yes this is a serious question)
    Bro it may look easy on paper, but believe me when i say its the hardest routine ive ever done! Its all about intensity, there are no sissy exercises in there, just the compounds for each bodypart! It doesnt take long to complete, which means you can really go for it on every set, you need a good training partner though, to push you all the way and help you force extra reps out etc!

  9. #9
    Flexor is offline Banned
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    Quote Originally Posted by JamesC
    Bro it may look easy on paper, but believe me when i say its the hardest routine ive ever done! Its all about intensity, there are no sissy exercises in there, just the compounds for each bodypart! It doesnt take long to complete, which means you can really go for it on every set, you need a good training partner though, to push you all the way and help you force extra reps out etc!
    I agree, HIT compound exercises absolutely knacker the hell out of your body. Going beyond failure in those exercises is like torture, but it yields great results and you feel good afterward. The timing is also true, you do far more work in a shorter amount of time.

  10. #10
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    Looks good bro. I might give it a go

  11. #11
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    Quote Originally Posted by Flexor
    and you feel good afterward.
    Not sure about the feeling good part.I feel pretty nauseous after my training sessions,and find eating to be rather difficult.

  12. #12
    MASTER's Avatar
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    Quote Originally Posted by Pinnacle
    Not sure about the feeling good part.I feel pretty nauseous after my training sessions,and find eating to be rather difficult.
    I feel like sleeping afterwards!

  13. #13
    Flexor is offline Banned
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    Quote Originally Posted by Pinnacle
    Not sure about the feeling good part.I feel pretty nauseous after my training sessions,and find eating to be rather difficult.


    That's what I meant by feeling good, as in you know you've done a good job because you feel like sh1t.

  14. #14
    MASTER's Avatar
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    Back on it again, and boy oh boy is it good, yeyah!!

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