Slingshot Training Question

[DNSource]

I'm starting ANABOLIC CRUISE exercise bellow and wanted to know if I had to do a warm up set for them since its 4 sets each.


Day 7: Monday (21 sets).

1) Chest: The 15 degree Incline bench press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

2) Shoulders: Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

3) Triceps: Uni-lateral machine press downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

4) Lat width: Close grip pull-downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

5) Biceps: Unilateral inverted preacher curls (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

6) Brachialis/Outer forearms: Reverse barbell curls (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)

[Ronnie Rowland]

I'm starting ANABOLIC CRUISE exercise bellow and wanted to know if I had to do a warm up set for them since its 4 sets each.


Day 7: Monday (21 sets).

1) Chest: The 15 degree Incline bench press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

2) Shoulders: Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

3) Triceps: Uni-lateral machine press downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

4) Lat width: Close grip pull-downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

5) Biceps: Unilateral inverted preacher curls (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)

6) Brachialis/Outer forearms: Reverse barbell curls (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)

DNSource, you do not need a warm up set for the exercises you listed above because they are "secondary exercises". Warm ups are mandatory for "key exercises" only.

Keep in mind that key exercises are to be used in conjunction with the secondary exercises listed above during all 3 training phases (PRIME/BLAST/CRUISE). Just wanted to clarify.

Good luck

Ronnie

[DNSource]

DNSource, you do not need a warm up set for the exercises you listed above because they are "secondary exercises". Warm ups are mandatory for "key exercises" only.

Keep in mind that key exercises are to be used in conjunction with the secondary exercises listed above during all 3 training phases (PRIME/BLAST/CRUISE). Just wanted to clarify.

Good luck

Ronnie

Thanks Ronnie and to clear something else up.. The key exercises would be???

[RoaringMad Mac]

This is just an example:

Primary Exercises:
Chest
15 degree Incline Bench Press
Secondary Exercise
Incline Flyes.

Primary Exercise
Shoulders:
Seated DB Shoulder Press. ( I use Seated Press on a PowerTec)
Secondary Exercise:
Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench

Primary Exercise
Triceps
Close Grip Benc press and Or Lying tricep Extensions (skull crusher,nose breakers, whatever people are calling them these days.)
Secondary Exercise:
Uni-lateral machine press downs

Primary Exercise
Lat Width:
Medium Grip Pull ups or Lat pulldowns.
Secondary Exercise
Close grip pull-downs


Primary exercise:
Lat Thickness:
Barbbell Rows, Cable Rows,
Secondary
T-bar Rows


Overall Back thickness
Deadlifts.


Hope this helped. What are you doing for Primary exercises for legs, hams, and calves.

[DNSource]

This is just an example:

Primary Exercises:
Chest
15 degree Incline Bench Press
Secondary Exercise
Incline Flyes.

Primary Exercise
Shoulders:
Seated DB Shoulder Press. ( I use Seated Press on a PowerTec)
Secondary Exercise:
Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench

Primary Exercise
Triceps
Close Grip Benc press and Or Lying tricep Extensions (skull crusher,nose breakers, whatever people are calling them these days.)
Secondary Exercise:
Uni-lateral machine press downs

Primary Exercise
Lat Width:
Medium Grip Pull ups or Lat pulldowns.
Secondary Exercise
Close grip pull-downs


Primary exercise:
Lat Thickness:
Barbbell Rows, Cable Rows,
Secondary
T-bar Rows


Overall Back thickness
Deadlifts.


Hope this helped. What are you doing for Primary exercises for legs, hams, and calves.

Ohh wow! I started completely wrong yesterday I just did it as it said there (just the secondary ones). So from what I'm getting now I have to do the primary exercises for each one of those in the BLAST... If thats the case, do I do the sets in the same combination??

[RoaringMad Mac]

I'm not understanding your question in regard to the same combination.

In the blast you would do:
Primary Exercise first. For how many sets it is laid out at

then do

Secondary Exercise for how many sets it is laid out for.

This is for each bodypart you are training in what ever split you are using.

[DNSource]

thanks for helping me understand. As far as legs...what would be the primary exercises for them.

[Ronnie Rowland]

thanks for helping me understand. As far as legs...what would be the primary exercises for them.

Squats to parallel are best..