Thread: Switching to a 3:1 protocol
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10-01-2012, 04:29 PM #1
Switching to a 3:1 protocol
After having spied on St. Pete's 3:1 workout protocol, I've been trying to design my own that minimizes risk of injury, hits all the major muscle groups every three days with a one day off. I've provided links to each of the routines. Not sure if this is going to come out cleanly as this is a copy/paste from Excel. But take a look and see if anything needs to be tweeked.
Day 1) Chest, Tri's, Ab's
Flat Bench http://wn.com/smyth_machine_bench#/videos
Incline Bench http://wn.com/smyth_machine_incline_bench#/videos
Tricep Machine http://wn.com/tricep_machine#/videos
V-Bar Pushdowns http://wn.com/v-bar_pushdowns#/videos
Chest Fly Machine http://wn.com/fly_machine#/videos
weighted ab machine http://wn.com/weighted_ab_machine#/videos
Day 2) Legs, Calves, Delts
Military Press Machine http://wn.com/shoulder_press_machine_workout#/videos
Leg Press http://wn.com/leg_press#/videos
Leg Extensions
Leg Curls
Seated Calf Raises http://wn.com/seated_calf_raises#/videos
Hip Abduction spread http://wn.com/hip_abduction#/videos
Hip Adduction squeeze http://wn.com/hip_adduction#/videos
Day 3) Back, Bi's, Traps
Wide grip pull downs http://wn.com/wide_grip_pull_downs#/videos
seated low cable rows http://wn.com/seated_cable_rows#/videos
dumbbell shrugs http://wn.com/dumbbell_shrugs#/videos
Machine Lat Raises http://wn.com/machine_lat_raises#/videos
Straight bar cable curls http://wn.com/straight_bar_cable_curls#/videos
machine curls http://wn.com/machine_curls#/videos
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