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Post by natg101 on Oct 17, 2010 13:30:19 GMT -5
I'm getting ready to start my first FDFS routine soon, so i could really use some help please! Im looking at Tapo31's FDFS plan located here....... prrsguru.proboards.com/index.cgi?board=train&action=display&thread=453&page=1Under hamstrings it has a superset of adduction and abduction....i have never heard of this or know what kind of exercise it is? Can someone please explain or give examplese? THANKS! |
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Post by tapo31 on Oct 17, 2010 21:28:39 GMT -5
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Post by natg101 on Oct 18, 2010 9:57:40 GMT -5
Ok thanks, i know which machines those are....why are they under hamstrings though? wouldnt it be more of a thigh machine like you said? |
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Post by natg101 on Oct 20, 2010 20:53:37 GMT -5
tapo?
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Post by tapo31 on Oct 20, 2010 20:57:21 GMT -5
It actually doesn't directly target the quads nor the hamstrings, it targets a different set of muscles. That being said, you can only target the hamstrings so many ways, so I included these exercises with hamstrings to fill out the plan.
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Post by natg101 on Oct 20, 2010 23:17:36 GMT -5
ok i understand, thanks for the reply
p.s i pm'd you my interpretation of your program, but more of an intermediate style...let me know what you think or what you'd change/add...
Thanks!
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Post by natg101 on Oct 23, 2010 19:53:48 GMT -5
tapo any response to my pm?
would appreciate it if you have the time..
Thanks
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Post by The One on Oct 26, 2010 21:21:16 GMT -5
ok i understand, thanks for the reply p.s i pm'd you my interpretation of your program, but more of an intermediate style...let me know what you think or what you'd change/add... Thanks! If he does not see this soon, post up your program here. |
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Post by tapo31 on Oct 26, 2010 23:20:12 GMT -5
ok i understand, thanks for the reply p.s i pm'd you my interpretation of your program, but more of an intermediate style...let me know what you think or what you'd change/add... Thanks! If he does not see this soon, post up your program here. Response was sent. |
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Post by natg101 on Oct 29, 2010 2:25:05 GMT -5
yes it was, very appreciated thankyou....
just wondering how should i fit in calfs/traps here....it seems like everyday is already really full! how does this look..?
Traps-
BB Shrug-2 x 2-4
DB Shrug- 2 x 7-8
Smith Shrug 1 x 30-40
Calfs-
Seated Calf- 2 x 5-6
Standing Calf- 2 x 7-8
On smith w/ block- 1x 30-40
BTW heres the rest of my routine ive come up with, WOULD APPRECIATE COMMENTS/INPUT!
THANKS!
Monday: Quads/Glutes/Hamstrings/ Calfs
Squat- 2 x 3-4
Leg Press- 2 x 5-6
Leg Extension- 2 x 7-
Leg Extension- 1 x 30-40
Hack Squat/Walking Lunges 1 x 20-25 Each
Lying Leg Curl- 2 x 3-4
Stiff Leg DL- 2 x 5-6
Single Leg Curl- 1 x 7-8
Adduction- 1 x 30-40
Abduction- 1 x 30-40
Tuesday: Chest/ Biceps
-Bench Press…2 x 3-4 (3/0/X tempo)
-Incline Press…2 x 5-6 (6/1/1 tempo)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Smith Incline Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Pec-Dec…1 x 30-40 (1/0/1 tempo)
Barbell Curl- 2 x 3-4
Incline Alteranate DB Hammer Curl 2 x 5-6
DB Preacher Curl 2 x 7-8
Machine Curl- 1 x 30-40
Thursday: Back
Deadlift- 3 x 3-4
Reverse Grip Lat Pulldown- 2 x 5-6
DB Row- 2 x 7-8
WG Pulldown- 1 x 30-40
Seated Row- 1 x 30- 40
Hyperextension- 1 x 30-40
Friday: Shoulders/ Triceps
WG Upright Row- 2 x 3-4
Shoulder Press Machine- 2 x 5-6
Arnold Press- 2 x 7-8
Cable Side Lateral – 1 x 3-40
Reverse Pec Dec- 1 x30-40
CG Bench Press- 2 x 3-4
V-Bar Press Down- 2 x 5-6
Overhead Extension- 1 x 7-8
Reverse Pushdown- 1 x 30-40
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Post by natg101 on Oct 30, 2010 19:40:15 GMT -5
i know everyone is busy....but if i could get a reply to my last post id really appreciate it...
I start FDFS TOMORROW!
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