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Old 12-04-2010, 09:30 AM   #1
Trevor Lane
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Default My version/abbreviation of Kaz's routine

Tuesday
Front Squat (light) warm up, then 3 sets
*Deadlift (heavy) warm up, then 4 sets
Shrugs 2 sets x 15 reps, 2 set x 10 reps superset w/Hammer Curls 4 sets x 12 reps
Pull-ups 4 sets x max on each set (weighted if/when possible)
Leg Curl 3 sets x 10 reps superset w/Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

Wednesday
Bench (heavy) warm up, then 4 sets
Wide Grip Bench 3 sets
Narrow Grip Bench 3 sets
Arnolds 4 sets x 10 reps superset w/Side Delt Raise 4 sets x 10 reps
Skull crushers warm up, then 4 sets x 10 reps superset w/Tricep Push Down 4 sets x 10 reps
(Ab Work When Possible)

Friday
Squat (heavy) warm up, then 6 sets
DB Shrugs 2 sets x 15 reps, 2 set x 10 reps superset w/Hammer Curls 4 sets x 12 reps
Chin Ups 4 sets x max on each set superset w/Seated/Chest supported Row 4 sets x 10 reps
Leg Curl 3 sets x 10 reps superset w/Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

Saturday
Bench (light) warm up, then 3 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Mil/BTN press (heavy) warm up, then 4 sets
Cable Extensions 4 sets x 10 reps superset w/DB Triceps Extension 4 sets x 10 reps
(Ab Work When Possible)

*Deadlifts will alternate through standard, rack pulls, sumos, and deficit.
Any advice, or recommendations? Especially from Doc, Gamma, Sweed, BTB, or J.

Last edited by Trevor Lane; 12-04-2010 at 09:40 AM.
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