Currently Im doing 1.chest/bi , 2.shoulders/tri , 3.back followed by 4.legs.
on chest/bi and shoulders/tri days i do 3 exercise each part but im having trouble on back days as i dont know if im taxing it right. I do 6 exercise for back but im not sure if im dividing them right across lats,traps,upper and lower back. Can i get some advise on this as well? thanks!
And it's okay for power week to be longer than 1hr?
Yes, 1 hr plus would be fine.
Back
POWER: week 1
- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
REP RANGE: week 2
- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
SHOCK: week 3
- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6
REP RANGE: week 2
- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
SHOCK: week 3
- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Chest
POWER: week 1
- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6
REP RANGE: week 2
- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
REP RANGE: week 2
- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Legs
POWER: week 1
- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
SHOCK: week 3
- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
The only note is that once you run through PRRS a few times you should advance RR week to the following ranges: 7-9, 10-12, 13-15, 16-20 (for larger bodyparts).
Does this help???
