|06-30-2011, 11:07 PM||#1|
Manlet on Fire
Join Date: May 2011
Training Exp: 2+
Training Type: ARGH!!!
Fav Exercise: Barbell Row
So, I want to move on to a more "bodybuilding" oriented split that utilizes compound, accessory, and isolation movements in a variety of rep ranges. I'm also on a hectic schedule, so I need something that doesn't stick to a set schedule, and can be utilized 2-3 days in a row if need be without overlapping muscle groups too much. Did I mention that I also want the ability to hit a alternating muscle groups twice a week?
Rep range for the major compound exercises will use the following rep schemes and ramp down every two weeks. So the first week will be 3x10, the next two weeks will be 3x8, followed by 4x6 the next two, then the next two weeks 5x5, and the final two weeks 3x3. So it's a 9 week cycle roughly.
The exercises that are alternated with another exercise or supersetted with the others --movements deemed accessory exercises-- will be kept in the 8-12 range. When I reach a weight that I can get 12 reps with I'll switch to a weight where I can only get 8 reps and start over until I ramp it up again. Either way, the focus is progression.
DB Shoulder Press
Seated Cable Row
|modified, push or pull or legs|
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