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Old 10-29-2011, 12:57 AM   #7
embrance
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Join Date: May 2011
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I like doing triples,doubles and singles.So your suggestion is to focus on these the first day and the second work on something like a 5RM?Thats a good point,since now I will be able to do 2 heavy days.

But then I will have to change the first days scheme to ramping,as it is way more productive on strength gains especially on low reps as these.

On the second day,I would probably to 5x5 sets across.So I will have some strength endurance as well.

So new routine:
Day one,Power day:
All sets are ramping to a top 3.
Squat..............6x3
BB Bench Press......6x3
BB row........6x3
BB Overhead Press.....6x3
DB curl........3x5(that s direct.From what I know,ramping sets tend to favor multijoint exercises.)
CGBB................5x3
BB calf raise.....3x5-10(same as BD Curl)
abs

Day two,Hypertrophy day:
2-3 warm ups,then 5 sets of 5 reps all same weight.
Squat..............5x5
(Should I add a DL here?Ramping 3x5?)
BB Bench Press......5x5
BB row........5x5
BB Overhead Press.....5x5
DB curl........5x5
dips................5x10@BW
BB calf raise.....3x15-20
abs

Last edited by embrance; 10-29-2011 at 01:04 AM.
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