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