Slingshot Training for beginners!

[Ronnie Rowland]

As I have said many times, this program will stimulate growth like nothing else if you are knew to bodybuilding or have been massively over-training, under-training or need de-programming from using overly-hyped beyond failure training techniques, this program is guaranteed to work! The advantage of these 3 and 4 day Slingshot Training Systems is that, if follwed as I have outlined, the muscles have no choice but to grow at a phenomenal rate.


STS TRAINING ROUTINES FOR BEGINNERS!

3-4 day per week basic STS for beginners to be used up to 3 months before progressing to once a week muscle group training.

Note: As a beginner there is not need to prime or cruise. You'll need to blast for an entire 3 straight months! Those of you who need to de-program yourself from beyond failure training methods and/or over-training can use the beginner program for 6-8 weeks.


Low reps= 4-6 reps with key movements and 6-8 reps with secondary movements.

Medium reps = 8-10 (All prep sets/first work sets on key movements are stopped one rep shy of failure)

High rep=12-15 reps



Alternate back and forth between day 1 and day 2 when training 3 days per week using a 2-way split. For example:

WEEK 1

Monday (Day 1)
Tuesday (Off)
Wednesday (Day 2)
Thursday (Off)
Friday (Day 1)
Saturday (Off)
Sunday(Off)

WEEK 2

Monday (Day 2)
Tuesday (Off)
Wednesday (Day 1)
Thursday (Off)
Friday (Day 2)
Saturday (Off)
Sunday(Off)
REPEAT WEEK 1 AND SO ON!



(Week 1)


Monday (Day 1)



Chest-

10 degree Decline Press- 3 sets (M/L/H)

10 degree Incline Flyes- 2 sets (H/M)



Shoulders-

Dumbbell over head shoulder presses- 3 sets (M/L/H)

Lateral raises- 2 sets (H/M)



Lats-

Medium/wide grip pull-ups- 3 sets (M/L/H)

Close grip puldowns (plams facing each other)- 2 sets (H/M)

Barbell rows 3 sets- (M/L/H)

T-bar rows-((H/M)

Note: A hammer strength MTS low row and hi row can be used for all rowing movements.

Rear delts-

Reverse cable flyes 1-2 sets (H/M)



Traps-

Seated Dumbbell shrugs-3-4 sets (HMML)



Abs-

Crunches-2 sets for reps

Reverse crunches-2 sets for reps




Wednesday (Day 2)


Biceps-

Standing barbell curls 3 sets (M/L/H)

Preacher curls 2 sets (H/M)

Seated dumbbell Hammer curls (2 sets) (H/M)



Triceps-

Lying Tricep extensions 3 sets (M/L/H)

Tricep pushowns with small straight bar 2 sets (H/M)



Quads-

Squats- 3 sets (M/L/H)

Dead-lifts -1 set of medium reps after 1 low rep warm up set.

Leg extensions 2 sets (H/M)



Hams-

Leg curls 2 sets (H/M)
Stiff legged deadlifts 1 set (H)



Calves-

Standing calves raise 3 sets H/M/H

Seated calf raise 2 sets (H/M)




Friday (Day 1 Workout)




(Week 2)



Monday (Day 2 Workout)



Wednesday (Day 1 Workout)



Friday (Day 2 Workout) Continue with cycle!



Important Note:

1) You are training each muscle group twice a week to improve neural pathways.

2) You can do 15-20 minutes of cardio on non-training days or up to 30 minutes of cardio 3 times per week.






Those who want to train using a 4 day split will need to perform Day 1 and Day 2 on back to back days. For example:

Monday (Day 1)
Tuesday (Day 2)
Wednesday (Off)
Thursday (Day 1 again)
Friday (Day 2 again)
Saturday (Off)
Sunday(Off)





Monday (Day 1)



Chest-

10 degree Decline press- 3 sets (M/L/H)

10 degree Incline Flyes- 2 sets (H/M)



Shoulders-

Dumbbell over head shoulder presses- 3 sets (M/L/H)

Lateral raises- 2 sets (H/M)



Lats-

Medium/wide grip Pull-ups- 3 sets (M/L/H)

Close grip puldowns (plams facing each other)- 2 sets (H/M)

Barbell rows 3 sets- (M/L/H)

T-bar rows-((H/M)

Note: A hammer strength MTS low row and hi row can be used for all rowing movements.

Reverse cable flyes 1-2 sets (H/M)



Traps-

Seated Dumbbell shrugs-3-4 sets (HMML)



Abs-

Crunches-2 sets for reps

Reverse crunches-2 sets for reps




Tuesday (Day 2)



Biceps-

Standing barbell curls 3 sets (M/L/H)

Preacher curls 2 sets (H/M)

Seated dumbbell Hammer curls (2 sets)



Triceps-

Lying Tricep extensions 3 sets (M/L/H)

Tricep pushowns with small straight bar 2 sets (H/M)



Quads-

Squats- 3 sets (M/L/H)

Dead-lifts -1 set of medium reps after 1 low rep warm up set.

Leg extensions 2 sets (H/M)





Hams-

Leg curls 2 sets (H/M)
Stiff legged deadlifts 1 set (H)



Calves-

Standing calves raise 3 sets (HMH)

Seated calf raise 2 sets (H/M)




Wednesday-Off


Thursday- (Same workout as Day 1 Workout on Monday)

Friday- (Same workout as Day 2 workout on Tuesday)

Saturday-Off

Sunday-Off

Continue with same cycle every week!



Important Note:

1) You are training each muscle group twice a week to improve neural pathways.

2) You can do 15-20 minutes of cardio on non-training days or up to 30 minutes of cardio 3 times per week.

[naturalsux]

nice post! thanks Ronnie.