The Slingshot Training System

[hockeyguy]

I thank you so much, this has given me a new motivation to go to the gym.
Am I correct in understanding if I start my cycle tonight to start with the prime instead of the blast?

[Ronnie Rowland]

I thank you so much, this has given me a new motivation to go to the gym.
Am I correct in understanding if I start my cycle tonight to start with the prime instead of the blast?

This is great to hear!

Yes, start during the prime if it's a slow acting drug like test enanthate.

[Ronnie Rowland]

My pm box is getting hit pretty hard guys. Please hang in there with me as I try to answer all your questions regarding Slingshot Training..

[cslp2002]

(Week 1)

Monday (Day 1)

Chest-

10 degree Decline Press- 3 sets (8-10 reps)

10 degree Incline Press- 2 sets (8-10 reps)



Shoulders-

Dumbbell over head shoulder presses- 3 sets (8-10 reps)

IS THIS WHAT THEY CALL THE ARNOLD PRESS??

Lateral raises- 2 sets (8-10 reps)



Lats-

Medium/wide grip pull-ups or lat pull-downs- 3 sets (8-10 reps)

WHAT CAN I DO TO REPLACE THIS WORKOUT WITH WHAT I HAVE TO WORK OUT WITH.

Close grip pull downs (plams facing each other)- 2 sets (8-10 reps)

AND THIS ONE??

Barbell rows to lower stomach 3 sets- (8-10 reps)

SAME HERE?

Barbell rows to mid/upper stomach-2 sets (8-10 reps)

AND HERE?


Traps-

Seated Dumbbell shrugs-3 sets (8-10 reps)



Abs-

Crunches-2 sets for 15-50 reps


Tuesday -Off


Wednesday (Day 2)


Biceps-

Seated dumbbell curls 3 sets (8-10 reps)

Seated dumbbell Hammer curls 2 sets (8-10 reps)



Triceps-

Lying Tricep extensions 3 sets (8-10 reps)

WHAT DOES THIS ONE CONSIST OF??

Tricep pushdowns with small straight bar 2 sets (8-10 reps)



Quads-

Squats- 3 sets (8-10 reps)

Partial dead-lifts -1 set (8-10 reps)

PARTIAL DEAD LIFTS? MEANING COME UP HALF WAY OR WHAT??

Leg press 2 sets (8-10 reps)

ANYTHING THERE TO REPLACE THIS USING WHAT I HAVE



Hams-

Lying leg curls 3 sets (8-10 reps)

AND A HAM WORKOUT WITH DUMBELLS



Calves-

Standing calves raise 3 sets (8-10 reps)



Thursday -Off


Friday (Day 1 Workout)

(Week 2)


Monday (Day 2 Workout)


Wednesday (Day 1 Workout)


Friday (Day 2 Workout) Continue with cycle!

[Ronnie Rowland]

(Week 1)

Monday (Day 1)

Chest-

10 degree Decline Press- 3 sets (8-10 reps)

10 degree Incline Press- 2 sets (8-10 reps)



Shoulders-

Dumbbell over head shoulder presses- 3 sets (8-10 reps)

IS THIS WHAT THEY CALL THE ARNOLD PRESS?? Not exactly but you could use the arnold press. The way I describe is to keep the palms facing away throughout the entire performance.
Lateral raises- 2 sets (8-10 reps)



Lats-

Medium/wide grip pull-ups or lat pull-downs- 3 sets (8-10 reps)

WHAT CAN I DO TO REPLACE THIS WORKOUT WITH WHAT I HAVE TO WORK OUT WITH. Do you have a chin up bar?
Close grip pull downs (plams facing each other)- 2 sets (8-10 reps)

AND THIS ONE??

Barbell rows to lower stomach 3 sets- (8-10 reps) You can do one arm dumbbell rows for 6 sets and forget doing 2 exercises unless you have a barbell.
SAME HERE?

Barbell rows to mid/upper stomach-2 sets (8-10 reps)

AND HERE?


Traps-

Seated Dumbbell shrugs-3 sets (8-10 reps)



Abs-

Crunches-2 sets for 15-50 reps


Tuesday -Off


Wednesday (Day 2)


Biceps-

Seated dumbbell curls 3 sets (8-10 reps)

Seated dumbbell Hammer curls 2 sets (8-10 reps)



Triceps-

Lying Tricep extensions 3 sets (8-10 reps)

WHAT DOES THIS ONE CONSIST OF?? Do a search on skull crushers. You could do close bench presses with dumbbells for triceps if you do not have a bar.
Tricep pushdowns with small straight bar 2 sets (8-10 reps)



Quads-

Squats- 3 sets (8-10 reps)

Partial dead-lifts -1 set (8-10 reps)

PARTIAL DEAD LIFTS? MEANING COME UP HALF WAY OR WHAT?? It means not going down all the way to the ground. You stop 4-8 inches shy and you need some support for the weight to hit on the bottom half of the movement or you will hurt your back. I woud stick to using standard deadlifts if you are limited on equipment.
Leg press 2 sets (8-10 reps)

ANYTHING THERE TO REPLACE THIS USING WHAT I HAVE



Hams-

Lying leg curls 3 sets (8-10 reps)

AND A HAM WORKOUT WITH DUMBELLS Still legged deadlifts. Do a search on google.

Calves-

Standing calves raise 3 sets (8-10 reps)



Thursday -Off


Friday (Day 1 Workout)

(Week 2)


Monday (Day 2 Workout)


Wednesday (Day 1 Workout)


Friday (Day 2 Workout) Continue with cycle!

Above in red!

[cslp2002]

above in red!

now can i follow this workout you have set me up on for the full 8 weeks.

[Ronnie Rowland]

Above in red!

Yes, follow this program for roughly 8 week while performing a continual reload throughout the blast. Once you finish we will need to set you up with once a week muscle group training and have you start reloading and deloading throughout the blast. We will try a 1 week prime first before doing another 8 week blast.


Keep me updated on your progress!