Whats up guyss.... alright i'm gonna go ahead and give Iron Man's HIT method a try for 6 weeks and see what happens, but first i want to make perfectly clear that i have this right before i get in there and mess anything up... i plan on keepin a detailed log of this for you all, so any suggestions please let me know...check it out.
Weeks 1-3
Monday:
Chest
(2 warm up sets)
Incline/decline/or flat bench press
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Shoulders:
(2 warm up sets)
Dumbell Press:
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Triceps
(2 warm up sets)
Skullcrushers or CG bench:
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Traps
(2 warm up sets)
Shrugs:
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps
Abs
Weighted Crunch
reps: set 1; 20 reps set 2; 20 reps set 3; 20 reps
Tuesday:
Back:
Pulldowns or Weighted Chins
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Barbell Bent Rows
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Biceps
Dumbell Curls
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Calves
Standing Calf
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps
Quads
Squats
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps
Hamstrings
Leg Curl
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps
Friday: Repeat Monday
Weeks 4-6
Monday:
Chest
Incline/Decline or Flat Bench
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Shoulders
DB Press
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed Forced Reps
Lats
Pulldows or Weighted Chins
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Traps
Shrugs
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps
Abs
Weighted Crunches
reps: set 1; 20 reps set 2; 20 reps set 3; 20 reps
Wednesday
Biceps
DB Curl or BB curl
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Triceps
CG Bench or Skullcrushers
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Rotators
?????? I have no idea what to do here, could someone fill me in??
Calves
Standing Calf
reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps
Quads
Squats
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps
Hamstrings
Leg Curls
reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps
Friday : Repeat Monday
After week 6 Take 7-10 day lay off...
*3 min rest between each set.
Ok thats it... Does it look ok? i just want to make sure everything is right on it before i go jumpin into it.