I'm intending to run a 4 time per week 1 bodypart per day TST cycle. I'm going to include a 2 week Prime followed by a 12 week Blast.
Will be running Sustagen 300 @ 600mg/week for the 12 week Blast.
Withou further adieu, here is the routine based on Ronnie's write up. Please let me know if I have this right Mr. Rowland. I'll put the diet together shortly.
Slingshot Training System – 4 Days Per Week Each Bodypart Trained 1 time
Monday --
Chest
Biceps
Forearms
Tuesday--
Calves
Legs
Abs
Wednesday--
OFF
Thursday--
Shoulders
Triceps
Friday--
Back
Rear delts
Traps
Saturday--
Off
Sunday--
Off
PRIME—WARM UP SETS NOT INCLUDED!!! 1 WARM UP SET FOR INDIRECTLY WARMED UP MUSCLES. UP TO 3 WARM UP SETS FOR COLD MUSCLE GROUPS!!!
Monday Prime—
Day 1 would be Monday and could consist of:
Chest: 4 sets
1st exercise is a key exercise-barbell bench press
1st set- 12-15 reps
2nd set-12-15 reps
Incline barbell press is a secondary exercise
1st set 12-15 reps
2nd exercise is a secondary exercise-Decline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps
Biceps:4 sets
1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 12-15 reps
2nd set-12-15 reps
2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
2nd set 12-15 reps to failure
3rd exercise is a secondary exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps
Forearms:4 sets
Wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure
Reverse wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure
TUESDAY-----
Calves: 4 sets
1st exercise is a key exercise-Standing calf raise
1st set- 12-15 reps
2nd set-12-15 reps
2nd exercise is a secondary exercise-Seated calf raise
1st set- 12-15 reps
3rd exercise is a secondary exercise-Donkey calf raise
1 set 12-15 reps
Quads:4 sets
1st exercise is a key exercise- Barbell squats
1st set- 12-15 reps
2nd set-12-15 reps
2nd exercise is secondary exercise-Leg presses
1st set 12-15 reps
3rd exercise is a secondary exercise-Leg extensions
1st set- 12-15 reps
Hams: 4 sets
1st exercise is a key exercise- Lying leg curl
1st set- 12-15- reps
2nd set-12-15 reps
2nd exercise is a secondary exercise-Seated leg curls
1 set set 12-15 reps
3rd exercise is secondary exercise-Still legged dead-lifts
1st set- 12-15 reps
Abs: 4 sets
1st exercise is a 1 key exercise-crunch
1st set using only your bodyweight
2nd set using only body weight
2nd exercise is a secondary exercise-reverse crunch on flat surface
1set using only your bodyweight
2nd set using only bodyweight
WEDNESDAY = OFF DAY
THURSDAY -----
Shoulders:4 sets
1st exercise is a key exercise-seated overhead barbell presses
1st set- 12-15 reps
2nd set-12-15 reps
2nd exercise is a secondary exercise-lateral dumbbell raises.
1st set- 12-15 reps
2nd set 12-15 reps
Triceps:4 sets
1st exercise is a key exercise- Leaning forward overhead rope cable extensions
1st set- 12-15 reps
2nd set-12-15 reps
2nd exercise is secondary exercise-Dips
1st set 12-15 reps
3rd exercise is a secondary exercise-Tricep pulley pushdowns.
1st set- 12-15 reps
FRIDAY –
Back:
Overall lower back thickness: 1 set
1st key exercise- partial dead-lifts
1st set- 12-15 reps
Lat Width: 4 sets
1st exercise is a key exercise-medium grip pull-downs (overhand grip)
1st set- 12-15 reps
2nd set-12-15 reps
2nd exercise is a secondary exercise-Wide grip pull-downs (over-hand grip)
1st set 12-15 reps
3rd exercise is a secondary exercise-close grip pull-downs with palms facing each other.
1st set- 12-15 reps
Lat Thickness:4 sets
1st exercise is a key exercise-Close grip Pulley rows brought to lower stomach
1st set- 12-15 reps
2nd set-12-15 reps
2nd exercise is a secondary exercise-underhand grip rows on a hammer low-row machine.
1st set 12-15 reps
3rd exercise is a secondary exercise-Wide grip T-bar rows brought to mid/upper stomach
1st set- 12-15 reps
Rear delts:2 sets
Reverse cable flyes
1st set- 12-15 reps
2nd set-12-15 reps
Traps:4 sets
1st exercise is a key exercise-seated dumbbell shrugs
1st set- 12-15 reps.
2nd set 12-15 reps.
.
2nd exercise is standing barbell shrugs to front using smith machine
1st set- 12-15 reps.
3rd exercise is standing barbell shrugs to back using a smith machine
1st set 12-15 reps
ANABOLIC BLAST WEEKS 1-3 WARM UP SETS NOT INCLUDED!!! 1 WARM UP SET FOR INDIRECTLY WARMED UP MUSCLES. UP TO 3 WARM UP SETS FOR COLD MUSCLE GROUPS!!!
RELOAD RUN FOR 3 WEEKS STRAIGHT THEN TO DELOAD.
Day 1 would be Monday and would consist of:
Chest: 12 sets
1st exercise is a key exercise- barbell flat bench presses (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps
3rd set 8-10 reps
2nd exercise is a key exercise- Barbell decline bench press
1st set- 8-10 reps
2nd set- 8-10 reps
3rd set 8-10 reps
3rd exercise is a secondary movement- 15 degree incline barbell presses
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th exercise is a secondary exercise-Flat dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
Biceps: 12 sets
1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
2nd exercise is preacher curls.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10
Biceps/Brachialis/Forearms:
1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
Forearms: 8 sets
Wrist curls
1 set-8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10
Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10
TUESDAY –
Calves: 9 sets
1st exercise is a key exercise-Donkey calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
2nd exercise is a secondary exercise-Standing calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
3rd exercise is a secondary exercise-Seated calf raise
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
Quads: 12 sets
1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps
2nd exercise is a secondary exercise-lunge on a smith machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
3rd exercise is secondary exercise-Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
Hams: 9 sets
1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps
2nd exercise is a secondary exercise-Seated leg curls
1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps
2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
Abs: 8 sets
1st exercise is a 1 key exercise-weighted ab crunch or use a good machine
4 sets of 15-50 reps
2nd exercise is a secondary exercise-reverse crunch on decline bench
4 sets of 15-50 reps
WEDNESDAY = OFF
THURSDAY –
Shoulders:12 sets
1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)
PREP SET 1st set- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps
2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
3rd exercise is a secondary exercise – front dumbbell raises
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
Triceps:12 sets
1st exercise is a key exercise- Over head cable extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
2nd exercise is a secondary exercise-Dips
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4TH set 8-10 reps
2nd exercise is secondary exercise-Triceps pulley pushdowns.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
FRIDAY HELL DAY ----
Overall back thickness:
1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2ND set 8-10 reps
1st secondary exercise-partial deadlifts on smith machine or using a rack
1st set 12-15 reps
Lat Width: 10 sets
1st exercise is a key exercise-medium grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
2nd exercise is a secondary exercise-wide grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
3rd exercise is a secondary exercise-close grip pull-ups with hands facing one another
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
Lat Thickness: 9 sets
1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
2nd exercise is a secondary exercise-medium to wide grip over-hand barbell rows to mid-upper stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
3rd exercise is a secondary exercise-medium grip/under-hand grip rows to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
Rear Deltoids:
1st exercise is a secondary exercise- Reverse Flyes.
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
Traps:9 sets
1st exercise is a key exercise-seated dumbbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.
4th set 8-10 reps.
2nd exercise is standing barbell shrugs to front using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.
3rd exercise is standing barbell shrugs to back using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.
ANABOLIC DELOAD RUN FOR 2 WEEKS AFTER EVERY 3 WEEK RELOAD!!!
Day 1 would be Monday and would consist of:
Chest: 6 sets
1st exercise is a key exercise- barbell flat bench presses (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps
2nd exercise is a key exercise- Barbell decline bench press
1st set- 8-10 reps
2nd set- 8-10 reps
3rd exercise is a secondary movement- 15 degree incline barbell presses
1st set- 8-10 reps
2nd set 8-10 reps
Biceps: 6 sets
1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps
2nd set 8-10 reps
2nd exercise is preacher curls.
1st set- 8-10 reps
2nd set 8-10 reps
Biceps/Brachialis/Forearms:
1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 8-10 reps
2nd set 8-10 reps
Forearms: 4 sets
Wrist curls
1 set-8-10 reps
2nd set 8-10 reps
Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps
TUESDAY –
Calves: 5 sets
1st exercise is a key exercise-Donkey calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
2nd exercise is a secondary exercise-Standing calf raise on a machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd exercise is a secondary exercise-Seated calf raise
1st set- 8-10 reps
Quads: 6 sets
1st exercise is a key exercise- Barbell squats (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps
2nd exercise is a secondary exercise-lunge on a smith machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd exercise is secondary exercise-Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps
Hams: 5 sets
1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep
2nd set 8-10 reps
2nd exercise is a secondary exercise-Seated leg curls
1st set- 8-10 rep
2nd set 8-10 reps
2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 8-10 reps
Abs: 4 sets
1st exercise is a 1 key exercise-weighted ab crunch or use a good machine
2 sets of 15-50 reps
2nd exercise is a secondary exercise-reverse crunch on decline bench
2 sets of 15-50 reps
Wednesday OFF
THURSDAY –
Shoulders:6 sets
1st exercise is a key exercise-seated dumbbell shoulder presses (POWER-LIFTING MOVEMENT)PREP SET PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps
2nd set 8-10 reps
2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 8-10 reps
2nd set 8-10 reps
3rd exercise is a secondary exercise – front dumbbell raises
1st set- 8-10 reps
2nd set 8-10 reps
Triceps:6 sets
1st exercise is a key exercise- Over head cable extensions
1st set- 8-10 reps
2nd set 8-10 reps
2nd exercise is a secondary exercise-Dips
1st set- 8-10 reps
2nd set 8-10 reps
3rd exercise is secondary exercise-Triceps pulley pushdowns.
1st set- 8-10 reps
2nd set 8-10 reps
FRIDAY ---
Overall back thickness:
1st key exercise- dead-lifts (POWER-LIFTING MOVEMENT)
PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
Lat Width: 5 sets
1st exercise is a key exercise-medium grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
2nd exercise is a secondary exercise-wide grip pull-ups
1st set- 8-10 reps
2nd set 8-10 reps
3rd exercise is a secondary exercise-close grip pull-ups with hands facing one another
1st set- 8-10 reps
Lat Thickness: 5 sets
1st exercise is a key exercise-close grip pulley rows (palms facing one another) to lower stomach
1st set- 8-10 reps
2nd set 8-10 reps
2nd exercise is a secondary exercise-medium to wide grip over-hand barbell rows to mid-upper stomach
1st set- 8-10 reps
2nd set 8-10 reps
3rd exercise is a secondary exercise-medium grip/under-hand grip rows to lower stomach
1st set- 8-10 reps
Rear Deltoids:
1st exercise is a secondary exercise- Reverse Flyes.
1st set- 8-10 reps
2nd set 8-10 reps
Traps:5 sets
1st exercise is a key exercise-seated dumbbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.
2nd exercise is standing barbell shrugs to front using smith machine
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd exercise is standing barbell shrugs to back using smith machine
1st set- 8-10 reps.
Reply With Quote