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Old 11-25-2010, 09:38 PM   #34
glwanabe
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Mr Baggins,

See the changes I have made to your program. There are only 5 weight movements, plus abs. You should be able to work hard and do this in an hour, 90 minutes at the most. If it takes 2 hours then you are not working hard enough to get it done.

You could do only the Monday session and include the deadlifts from Wednesday as your sole program. This would also serve you well.

Yes, I have put BHN pressing in front of bench pressing. It is there for a reason. Yes this will make your bench numbers a bit lower to start with. Building strong stable delts will pay off down the road. Don't let your ego get ahead of you. Work hard on pressing and Close grip benches, and your bench numbers will come.




Monday
-BHN Press 3x6-10
–Bench Press 3 x 6-10
–Squat BB 3x6-10
–Barbell Rows 3 x 6-10
–Calf Raises 2 x 10-20
–Abs

Wednesday
–Deadlift 3×5 (Reg Park Style…working up to 1 heavy set)
–Side laterals 3 x 6-10
–Romanian Deadlifts 3 x 6-10
–Closegrip Bench Press 3 x 6-10
-BB or DB curls 3x6-10
–Abs

Friday
–DB Bench Press 3 x 6-10
–Squat 3 x 6-10
–Pullups 3 x 6-10
–Rear Laterals 2 x 8-15
–Calf Raises 2 x 10-20
–Abs
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