Well as many know I had my shoulder surgically repaired from a torn labrum and rotator cuff. I am currently doing therapy and should be back to 100 percent by the beginning of May. Lately I have been setting up my workout to weigh my options on what I want to do, as it has been months since I last worked out due to my injury. I am still young and don't plan on doing AAS anytime soon and just wanted to get basically as big as I possibly can naturally. I still do not know much about AAS and since I am so young, I figured it would not be a good idea to just jump into it. I was reading through the forum and came across the Slingshot Training System and read the entire thing. What a great piece of work right there. I figured I would give this a try. 8 week reload then 2 week deload. Here is a sample of my workout. Is this a good workout to start with? How does it look according to how Slingshot Training should work?
2 Week Prime
Monday (Back, Traps, Abs)
Back:
-Dead-Lifts 12-15 Reps (1 Set)
-Medium Grip Pull-Up 12-15 Reps (2 Sets)
-Pull-Over 12-15 Reps (2 Sets)
-Bent Over Barbell Rows 12-15 Reps (2 Sets)
-Supported T-Bar Rows 12-15 Reps (2 Sets)
Traps:
-Seated Dumbbell Shrugs 12-15 Reps (2 Sets)
Abs: 3 sets
-Crunches 50 Reps
Tuesday (Chest, Biceps)
Chest:
-Dumbbell Bench 12-15 Reps (2 Sets)
-15 Degree Incline Dumbbell Fly’s Using Inward Pinky Twist 12-15 Reps (2 Sets)
Biceps:
-Incline Dumbbell Curls 12-15 Reps (2 Sets)
-Preacher Curls 12-15 Reps (2 Sets)
-Seated Dumbbell Hammer Curls 12-15 Reps (2 Sets)
Thursday (Shoulders, Triceps)
Shoulders:
-Seated Dumbbell Press 12-15 Reps (2 Sets)
-Leaning One Arm At a Time Dumbbell Lateral Raises 12-15 Reps (2 Sets)
-Bent Rear Dumbbell Raises 12-15 Reps (2 Sets)
Triceps:
-Lying Triceps Extensions Using Ez-Bar 12-15 Reps (2 Sets)
-Triceps Pulley Pushdowns 12-15 Reps (2 Sets)
Friday (Legs)
Calves:
-Standing Calf Raise 12-15 Reps (2 Sets)
-Seated Calf Raise 12-15 Reps (2 Sets)
Quads:
-Barbell Squats 12-15 Reps (2 Sets)
-Leg Extensions 12-15 Reps (2 Sets)
Hamstrings:
-Lying Leg Curl 12-15 Reps (2 Sets)
-Stiff Legged Dead-Lifts 12-15 Reps (2 Sets)
8 Week Reload
Monday (Chest, Shoulders, Back, Traps)
Chest:
-15 Degree Barbell Decline Press
1st Set: 4-6 Reps (Heavy Set)
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 12-15 Reps
Shoulders:
-Seated Dumbbell Shoulder Press
1st Set: 4-6 Reps (Heavy Set)
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 12-15 Reps
Lat Width:
-Medium Grip Pull-Ups
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Lat Thickness:
-Close Grip Pulley Rows (Palms Facing One Another)
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Traps:
-Seated Dumbbell Shrugs
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Tuesday (Arms, Legs, Back, Abs)
Biceps:
-Seated Incline Dumbbell Curls (45 Degree Angle)
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Triceps:
-Over Head Cable Extensions
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Calves:
-Donkey Calf Raises (On Machine)
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Lower Back:
-Dead-Lifts
1st Set: 4-6 Reps (Heavy Set)
2nd Set: 8-10 Reps
Hamstrings:
-Lying Leg Curls
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Forearms:
-Standing Wrist Curls
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
5th Set: 8-10 Reps
Abs:
-Weighted Ab Crunch
5 Sets: 15-30 Reps
Wednesday (Off)
Thursday (Chest, Shoulders, Back, Traps)
Chest:
-15 Degree Incline Barbell Press
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
-Flat Fly’s
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
Shoulders:
-Lateral Raises (1 Arm at a Time)
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
Lats:
-Wide Grip Pullups
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
-Close Grip Pullups (Palms Facing One Another)
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
Lat Width:
-Bent Over Rows
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
-Under Hand Rows
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
-Reverse Fly’s
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
Traps:
-Standing Barbell Shrugs (Front)
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
Friday (Arms, Legs, Abs)
Biceps:
-Preacher Curls
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
-Seated Dumbbell Hammer Curls
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
Triceps:
-Dips
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
-Triceps Pulley Pushdowns
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
Calves:
-Standing Calve Raises
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
-Seated Calve Raises
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
Quads:
-Weighted Lunges
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
4th Set: 8-10 Reps
-Leg Extensions
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
Hamstrings:
-Seated Leg Curls
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
-Still Legged Dead Lifts
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
Forearms:
-Reverse Wrist Curls
1st Set: 8-10 Reps
2nd Set: 8-10 Reps
3rd Set: 8-10 Reps
Abs:
-Decline Reverse Crunch
3 Sets: 15-30 Reps
2 Week Deload
Monday (Chest/Biceps)
Chest:
-Dumbbell Flat Bench
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Barbell Incline
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Weighted Dips
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
Biceps:
-Straight Bar Curls
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Hammer Curls
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Incline Curls
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
Tuesday (Legs)
Legs:
-Squats
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Leg Press
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Leg Extensions
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
Wednesday (Off)
Thursday (Shoulders, Triceps)
Shoulders:
-Barbell Shrugs
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Front Lat Raises
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Barbell Seated Military
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
Triceps:
-Skull Crushers
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Close Grip Bench
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Rope Pull Downs
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
Friday (Back, Abs)
Back:
-Deadlift
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Pull Downs
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
-Bent Over Rows
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
Abs:
-Any Three Exercises
1st Set: 6-8 Reps
2nd Set: 6-8 Reps
Reply With Quote