Thread: Jcs new workout!
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01-04-2006, 11:56 AM #1
MastaAce's new workout!
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 setsLast edited by MASTER; 01-07-2006 at 07:44 PM.
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01-04-2006, 12:13 PM #2
That look good im doing a similar thing started this week to.
15 first set, 10 next, and 5 last,
Im not going for the 2 times a week a B/P like IMH. I thourght about it and decided not to....
Done chest shoulder today loved it
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01-04-2006, 12:31 PM #3Originally Posted by S.P.G
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01-04-2006, 01:51 PM #4
I like it JC! That looks to be a good solid routine based around the core movements that should be included in any routine. Personally I believe that training only one body part a day is best for consistent gains. I know I have posted workouts that totally contradict this statement but heres why. Never mind I don't want to jack the thread so I'll post a new topic.
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01-04-2006, 03:32 PM #5Originally Posted by JamesC
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01-04-2006, 04:50 PM #6Banned
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Really nice split and exercises! It is great for an HIT routine, you know your shit bro.
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01-04-2006, 05:15 PM #7
Just seems so damn easy... Is it really that effective? (yes this is a serious question)
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01-04-2006, 08:17 PM #8Originally Posted by timvds
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01-05-2006, 04:48 AM #9Banned
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Originally Posted by JamesC
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01-05-2006, 02:52 PM #10
Looks good bro. I might give it a go
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01-05-2006, 03:20 PM #11Originally Posted by Flexor
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01-05-2006, 03:20 PM #12Originally Posted by Pinnacle
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01-05-2006, 03:22 PM #13Banned
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Originally Posted by Pinnacle
That's what I meant by feeling good, as in you know you've done a good job because you feel like sh1t.
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05-23-2008, 10:47 AM #14
Back on it again, and boy oh boy is it good, yeyah!!
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