iron man routine question

[felixno9]

I've seen a few people mention tis one and so i read up on it. I understand it says to basically work half the body one day and the oter half the next and to keep on alternating. but the part i didn't catch was the exercises. Does it say first do 6-8, second set 3-5, and third 11-15. so in order ot do those ther is a big change in the weights. Does changing hte weigts all the tie get annoing. it seeems like it would so im not sure if i understand that part correctly.
to who ever does this routine is that what it means, and do you fel thatyou get good gains form it? thanks

[Triple X]

Here it is broken down as simple as I can make it.



Ironmans HIT Training Program

Type II A fibers: 11-15 rep failure
Type II B fibers: 6-10 rep failure
Type II C fibers: 1-5 rep failure

Workout days: Mon., Wed., Fri.
-alternate workout every time (A,B,A,B,A, etc.)

-Rest 3 min. between sets (only 45 seconds on warm-ups)
-Rest 5 min. between body parts

warm-up sets: (should not be fatiguing)
2 sets: 1 light (15 reps) + 1 moderate (6-8 reps)

working sets
3 sets: (reach for failure on last set)
Upper Body: B,C,A routine
Legs: A,B,C routine


WEEKS 1-3


WORKOUT A - (3 sets each body part)
Chest: compound movement (flat or incline press)
Shoulders: over-head compound movement (dumbbell press/ military)
Triceps: close grip bench or French press
Traps: Shrugs
Abs

WORKOUT B – (3 sets each body part)
Back Width: pulldowns or chin ups
Back Thickness: rows (seated or bent)
Biceps: barbell or dumbbell curls
Calves: standing calf raises
Quads: squats
Hamstrings: leg curls (standing)












WEEKS 4-6



WORKOUT A - (3 sets each body part)
*should not be able to reach desired rep range on last set. Do modified rest pause (10-15 seconds) in order to hit desired reps.
Chest: compound movement (flat or incline press)
Shoulders: over-head compound movement (dumbbell press/ military)
Back Width: pulldowns or chin ups
Back Thickness: rows (seated or bent)
Traps: Shrugs
Abs




WORKOUT B – (3 sets each body part)
*should not be able to reach desired rep range on last set. Do modified rest pause (10-15 seconds) in order to hit desired reps.
Triceps: close grip bench or French press
Biceps: barbell or dumbbell curls
Calves: standing calf raises
Quads: squats
Hamstrings: leg curls (standing)




*After 6 weeks take 10 days off
*Do 2 six week cycles then go to 4 week cutting phase












Cutting Phase: 4 weeks
*Double-Drops: goal is 12-18 reps (whole routine is considered 1 set)
- aim for 4-6 reps max for failure
- drop 10-20% wait 45 seconds and aim for 4-6
- drop 10-20% again and wait 45 seconds and aim for 4-6 reps

DAY 1
Chest: Incline (2 sets)
Cable crossovers (2 sets)

DAY 2
Lats: wide grip pulldowns (2 sets)

Upper back: rows to belly button (2 sets)
bent arm pullovers (2 sets)

Lower back: hyperextensions (3 sets of 15-20)

DAY 3
Shoulders: press (2 sets)
1 arm cable side laterals (2 sets)

Traps: front shrugs (2 sets)
Back shrugs (2 sets)

Rotators: 1 arm bent lateral raises on cable (1 set)

DAY 4
Biceps: incline dumbbell curls (2 sets)
1 arm spider cable curls (2 sets)

Triceps: lying extensions (2 sets)
Pushdowns (2 sets)

DAY 5
Quads: squats (2 sets)
Leg extensions (2 sets)

Hams: leg curl (2 sets)
Standing leg curl (2 sets)

Calves: calf raises (2 sets)
Seated calf raises (2 sets)