Monday:
The Power Look (Shoulders/Back)
A1) Power Pull, Snatch Grip - 2x6 (no rest, move to A2)
A2) Power Pull, Clean Grip - 2x6 (no rest, move to A3)
A3) Scapular Retraction Barbell Row - 2x6 (120s rest, move to A1)
(hold in the squeezed position for five seconds per rep)
B) Power Clean from Blocks - 3x5 (75s rest)
C) Overhead Shrug - 1x20
D) Snatch Grip Deadlift - 3x5 (75s rest)
E) Snatch Cuban Press - 1x20
Ab Training for Athletes and Babe Hounds (Abdominals)
A1) Incline Praying Mantis - 8-12 reps (no rest, go to A2)
A2) Incline Russian Twist - 8-12 reps (no rest, go to A3)
A3) Gagn?'s Cyclone - 8-12 reps (no rest, move to A4)
A4) Loaded Crunch on Swiss Ball - 8-12 reps (no rest, move to A5)
A5) Partial Dragon Flag - 8-12 reps (60s rest, move to A1)
(Perform anywhere from 5-20 circuits)
Tuesday:
Quattro Dynamo, Day 1 (Total Body Strength Training)
A1) Barbell Back Squat - 5x3 (60s rest, move to A2)
A2) Lying Leg Curl - 5x3 (60s rest, move to A1)
B1) Barbell Bench Press - 5x3 (60s rest, move to B2)
B2) Seated Cable Row - 5x3 (60s rest, move to B1)
C1) Weighted Chin - 5x3 (60s rest, move to C2)
C2) Weighted Dip - 5x3 (60s rest, move to C1)
Wednesday:
Quattro Dynamo, Day 2 (Total Body Endurance Training)
A1) Barbell Military Press - 2x25 (90s rest, move to A2)
A2) Lateral Pulldown - 2x25 (90s rest, move to A1)
B1) Front Squat - 2x25 (90s rest, move to B2)
B2) Lying Leg Curl - 2x25 (90s rest, move to B1)
Thursday:
Cardiovascular and Flexilbility Training
Friday:
Quattro Dynamo, Day 3 (Total Body Hypertrophy Training)
A1) Barbell Good Morning - 4x8 (75s rest, move to A2)
A2) Hanging Leg Raise - 4x8 (75s rest, move to A1)
B1) Barbell Bench Press - 4x8 (75s rest)
B2) Power Clean - 4x8 (75s rest, move to B1)
C1) Barbell Curl - 4x8 (75s rest, move to C2)
C2) Lying Triceps Extension - 4x8 (75s rest, move to C1)
Saturday:
Cardiovascular and Flexibility Training
Sunday:
Recovery
Thoughts on my bastardization of Waterbury’s and Thib’s programs?
(Note: I am trying to emphasize my shoulder girdle (hence the extra shoulder work) and am trying to bring up my abdominals as I’ve never really worked them before. This program is of course done on a bulk as doing this while cutting would probably immediately result in me (or anyone) crashing and burning.)