DAY 1: HAMSTRINGS/BICEPS
FIRST EDT ZONE: 10 MINUTES
A) STIFF LEGGED DEADLIFTS
REPS: 3
LOAD 5RM
B) REST 5 MINUTES
SECOND EDT ZONE: 15 MINUTES
C1) LEG CURLS
REPS: 8
LOAD: 12RM
C2) STANDING OLYMPIC CURLS
REPS:6
LOAD: 10RM
DAY 3: CHEST/BACK
FIRST EDT ZONE: 10 MINUTES
A) INCLINE PRESS
REPS: 3
LOAD: 5RM
B) REST 5 MINUTES
SECOND EDT ZONE: 15 MINUTES
C1) CHIN-UPS
REPS: 6
LOAD: 10RM
C2) DECLINE DUMBELL PRESS
REPS: 10
LOAD: 15 RM
DAY 5: SHOULDERS/TRICEPS
FIRST EDT ZONE: 10 MINUTES
A) PUSH-PRESS
REPS: 3
LOAD: 5RM
B) REST 5 MINUTES
SECOND EDT ZONE: 15 MINUTES
C1) DECLINE PRONATING
DUMBELL EXTENSIONS
REPS: 6
LOAD: 8RM
C2) LATERAL RAISE
REPS: 10
LOAD: 15 RM
DAY 6: QUADRICEPS/FOREARMS
FIRST EDT ZONE: 10 MINUTES
A) 1 3/4 FRONT SQUAT
REPS: 3
LOAD: 5RM
B) REST 5 MINUTES
SECOND EDT ZONE: 15 MINUTES
C1) LEG EXTENSIONS
REPS: 15
LOAD: 20
C2) WRIST ROLLER
REPS: 1/2 ROLL
LOAD: 1 ROLL
DAYS 2,4,7,8 ARE REST OR LIGHT CARDIO, DAY 9 IT BEGINS AGAIN.
What does everyone think? Loading parameters, times, exercise selection/group pairing, etc?
This isn’t for me but I design programs for some of my buddies, and I like to play around with things I read on here and elsewhere and modify it for them. He doesn’t have any goals, doesn’t do anything physically related, etc. Just your trypical wanting to work out for something to do and look good kind of guy, but I figure if I can maybe help him and myself out by learning something on the way why not?
So any feedback or criticism would be appreciated, thanks.
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