program

[xlxBigSexyxlx]

I don't think this is what TR meant exactly, but it could work.


Maybe something like:

Monday: Incline bench press 4x6
Dips 3x15
Flat Bench or Close Grip Bench 4x12
Skullcrushers 4x12


Tuesday: Deadlift 4x6
Chin Ups 3x15
Bent Over BarBell Rows 4x12
Standing Barbell Curls 4x12

Thursday: Clean and Press or Standing Military Press 4x6
Side Laterals 3x15
Arnold Press 4x12
Barbell Shrugs 4x12


Friday: Squats 4x6
Dumbell Walking Lunges 3x15
Straight Leg Deadlift 4x12
Standing Calf Raises 4x12


Deadlift:
http://www.youtube.com/watch?v=hqxim0YXr90

Power Clean and Press
http://www.youtube.com/watch?v=eXpAtyerivE


Arnold Press:
http://www.building-muscle101.com/arnold-press.html

Compound Exercises (some of them)

compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.


Shoulders: Military Press, Power Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

[TR'05]

I don't think this is what TR meant exactly, but it could work.


Maybe something like:

Monday: Incline bench press 4x6
Dips 3x15
Flat Bench or Close Grip Bench 4x12
Skullcrushers 4x12


Tuesday: Deadlift 4x6
Chin Ups 3x15
Bent Over BarBell Rows 4x12
Standing Barbell Curls 4x12

Thursday: Clean and Press or Standing Military Press 4x6
Side Laterals 3x15
Arnold Press 4x12
Barbell Shrugs 4x12


Friday: Squats 4x6
Dumbell Walking Lunges 3x15
Straight Leg Deadlift 4x12
Standing Calf Raises 4x12


Deadlift:
http://www.youtube.com/watch?v=hqxim0YXr90

Power Clean and Press
http://www.youtube.com/watch?v=eXpAtyerivE


Arnold Press:
http://www.building-muscle101.com/arnold-press.html

Compound Exercises (some of them)

compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.


Shoulders: Military Press, Power Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

Great post, BigSexy.

To the TS: teaching yourself proper technique on compounds is not impossible. Start light and ask for help, if need be (for the most part, people at commercial gyms are retarded so be wary).

IMHO, I would not perform cleans or other olympic lifts. Although they are a tremendous exercise, they are extraordinarily technical; especially for new trainees. Olympic athletes devote decades to mastering proper technique. I am not discrediting them, I just feel that a SOHP is an easier functional lift to perform and learn.