TaPo31's First FDFS Workout Plan

tapo31
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TaPo31's First FDFS Workout Plan Dec 11, 2007 21:16:50 GMT -5

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Post by tapo31 on Dec 11, 2007 21:16:50 GMT -5

As it seems to come up fairly frequently, I am going to post the FDFS plan that I used during my first three week trial of this fantastic program. I have changed a few things on subsequent FDFS cycles, but this should give everyone a decent outline to follow if they should so choose. Reply to this thread if you have any questions and I will do my best to answer them.

T

Chest

-Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) or…Eccentric Only Smith Incline Press**…2 x 5-6 (6 second negatives)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each

Biceps

-BB Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Hammer Preacher Curl…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Preacher Curl…1 x 7-8 (2/4/1 tempo)
-Machine Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Reverse Curl (1/0/1 tempo; non-lock-out reps) /DB Hammer Curl (1/0/1 tempo)…1 x 20-25 each

Back

-Seated Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Reverse Grip Lat Pulldown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Row…2 x 7-8 (2/4/1 tempo)
-WG Lat Pulldown…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Deadlift (1/0/1 tempo; non-lock-out reps) /Hyperextension(1/0/1 tempo)…1 x 20-25 each

Quads

-Hack Squat…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Leg Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Leg Extension…2 x 7-8 (2/4/1 tempo)
-Unilateral Leg Extension…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Leg Press machine(1/0/1 tempo; non-lock-out reps) /Walking DB Lunge(1/0/1 tempo)…1 x 20-25 each

Hamstrings

-Lying Leg Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Straight Leg Deadlift…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Single Leg Curl…1 x 7-8 (2/4/1 tempo)
-Seated Leg Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Adduction (1/0/1 tempo; non-lock-out reps) /Abduction(1/0/1 tempo)…1 x 20-25 each

Shoulders

-WG Upright Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Shoulder Press Machine…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Shoulder Press…2 x 7-8 (2/4/1 tempo)
-Side Lateral Machine…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset:Cable Front Lateral (1/0/1 tempo; non-lock-out reps) /Cable Rear Lateral(1/0/1 tempo)…1 x 20-25 each

Triceps

-CG Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-V-bar Pressdown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Overhead Extension…1 x 7-8 (2/4/1 tempo)
-Machine Extension…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Dips(1/0/1 tempo; non-lock-out reps) /Reverse Pressdown(1/0/1 tempo)…1 x 20-25 each

For all of your supplement needs, please go to www.tapo31.com. Thank you.

bloodstrike75 P/RR/S Guru Posts: 1,017	TaPo31's First FDFS Workout Plan Dec 11, 2007 22:37:05 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by bloodstrike75 on Dec 11, 2007 22:37:05 GMT -5 Good stuff here! Thanks for sharing T!
	“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” Confucius

The One Administrator Fearless Leader AAEFX Lead Natural Freak Posts: 3,356	TaPo31's First FDFS Workout Plan Dec 12, 2007 16:42:32 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by The One on Dec 12, 2007 16:42:32 GMT -5 One of these days I will post a week's worth of my own FDFS workouts. However, I am sticking with PRRS and PRRS-hybrid for the next 10 weeks or so in an effort to harden up.
	The One is available to a select clientele for online training, nutritional consultations, and contest prep coaching for bodybuilding, fitness, and figure competitors. Please visit www.prrstraining.com for more info.

Darkman265 P/RR/S Elite Posts: 282	TaPo31's First FDFS Workout Plan Dec 13, 2007 9:53:54 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by Darkman265 on Dec 13, 2007 9:53:54 GMT -5 Anyone have a template of the hybrid?

tank316 Moderator P/RR/S Warrior! Get'n Big Posts: 2,513	TaPo31's First FDFS Workout Plan Dec 13, 2007 11:31:59 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by tank316 on Dec 13, 2007 11:31:59 GMT -5 I had a template for all of Erics routines, but i'm not a computer geek, i put them on a disk, and forgot to label it. My Bad!!!
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TaPo31's First FDFS Workout Plan Dec 13, 2007 13:17:59 GMT -5

Quote

Post by The One on Dec 13, 2007 13:17:59 GMT -5

darkman265 said:

Anyone have a template of the hybrid?

Sample hybrid PRRS workout for chest:

-INCLINE DB PRESS...3 X 4-6
-HAMMER MACHINE BENCH PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
-SUPERSET: CABLE CROSSOVER/DIP MACHINE...2 X 8-10 EACH

The One is available to a select clientele for online training, nutritional consultations, and contest prep coaching for bodybuilding, fitness, and figure competitors. Please visit www.prrstraining.com for more info.

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TaPo31's First FDFS Workout Plan Dec 13, 2007 16:35:08 GMT -5

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Post by fitsho on Dec 13, 2007 16:35:08 GMT -5

admin said:

darkman265 said:

Anyone have a template of the hybrid?

Sample hybrid PRRS workout for chest:

-INCLINE DB PRESS...3 X 4-6
-HAMMER MACHINE BENCH PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
-SUPERSET: CABLE CROSSOVER/DIP MACHINE...2 X 8-10 EACH

ooooh, I love P/RR/S hybrid...so much fun!!!! In fact, that is what I am doing this week and maybe even next!!! ;D ;D ;D ;D

*Proud P/RR/S Athlete*

Darkman265 P/RR/S Elite Posts: 282	TaPo31's First FDFS Workout Plan Dec 19, 2007 9:38:19 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by Darkman265 on Dec 19, 2007 9:38:19 GMT -5 Thank you

fit P/RR/S Guru Posts: 864	TaPo31's First FDFS Workout Plan Feb 16, 2008 7:48:17 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by fit on Feb 16, 2008 7:48:17 GMT -5 so how are you grouping this over a week?

arnoldsprotege
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TaPo31's First FDFS Workout Plan Feb 16, 2008 17:38:46 GMT -5

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Post by arnoldsprotege on Feb 16, 2008 17:38:46 GMT -5

Awesome workout! Im on week 1 of the PRRS, but ive been incorporating the FDFS techniques as well, so i think ill just do that for the end of this week and next week. I love it! My bis feel like theyre gonna explode out of my shirt lol

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TaPo31's First FDFS Workout Plan Mar 30, 2008 1:05:13 GMT -5

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Post by tank316 on Mar 30, 2008 1:05:13 GMT -5

19 yr old client...Oh.... I have been lifting since i was 15, like you Tank!!!
Day 3 of FD/FS...i cant do this Tank, its too HARD...nuff said!
In other words, from my heart..Stay on the porch if you cant handle it, cuz its my turn to run, and when i run, i', yank'in the chain, and bring down da house!!!!!.....................BI'ATCH

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fit
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TaPo31's First FDFS Workout Plan Jul 26, 2008 13:12:48 GMT -5

Quote

Post by fit on Jul 26, 2008 13:12:48 GMT -5

Dec 11, 2007 21:16:50 GMT -5 tapo31 said:

As it seems to come up fairly frequently, I am going to post the FDFS plan that I used during my first three week trial of this fantastic program. I have changed a few things on subsequent FDFS cycles, but this should give everyone a decent outline to follow if they should so choose. Reply to this thread if you have any questions and I will do my best to answer them.

T

Chest

-Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) or…Eccentric Only Smith Incline Press**…2 x 5-6 (6 second negatives)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each

Biceps

-BB Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Hammer Preacher Curl…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Preacher Curl…1 x 7-8 (2/4/1 tempo)
-Machine Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Reverse Curl (1/0/1 tempo; non-lock-out reps) /DB Hammer Curl (1/0/1 tempo)…1 x 20-25 each

Back

-Seated Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Reverse Grip Lat Pulldown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Row…2 x 7-8 (2/4/1 tempo)
-WG Lat Pulldown…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Deadlift (1/0/1 tempo; non-lock-out reps) /Hyperextension(1/0/1 tempo)…1 x 20-25 each

Quads

-Hack Squat…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Leg Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Leg Extension…2 x 7-8 (2/4/1 tempo)
-Unilateral Leg Extension…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Leg Press machine(1/0/1 tempo; non-lock-out reps) /Walking DB Lunge(1/0/1 tempo)…1 x 20-25 each

Hamstrings

-Lying Leg Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Straight Leg Deadlift…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Single Leg Curl…1 x 7-8 (2/4/1 tempo)
-Seated Leg Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Adduction (1/0/1 tempo; non-lock-out reps) /Abduction(1/0/1 tempo)…1 x 20-25 each

Shoulders

-WG Upright Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Shoulder Press Machine…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Shoulder Press…2 x 7-8 (2/4/1 tempo)
-Side Lateral Machine…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset:Cable Front Lateral (1/0/1 tempo; non-lock-out reps) /Cable Rear Lateral(1/0/1 tempo)…1 x 20-25 each

Triceps

-CG Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-V-bar Pressdown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Overhead Extension…1 x 7-8 (2/4/1 tempo)
-Machine Extension…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Dips(1/0/1 tempo; non-lock-out reps) /Reverse Pressdown(1/0/1 tempo)…1 x 20-25 each

Tapo,

Thanks for this. I'm running your routine or close to it starting today. Did Chest this AM.

fit P/RR/S Guru Posts: 864	TaPo31's First FDFS Workout Plan Aug 7, 2008 16:41:54 GMT -5 Quote Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by fit on Aug 7, 2008 16:41:54 GMT -5 Tapo- Did legs yesterday following your template. Quads and Hams together... holy hell... my ass is dragging today!

tapo31
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TaPo31's First FDFS Workout Plan Aug 7, 2008 20:03:20 GMT -5

Quote

Post by tapo31 on Aug 7, 2008 20:03:20 GMT -5

Aug 7, 2008 16:41:54 GMT -5 fit said:

Tapo-

Did legs yesterday following your template. Quads and Hams together... holy hell... my ass is dragging today!

Oh yeah, FDFS legs is probably the most brutal workout I have ever done. Fortunately (really unfortunately, but I am trying to be positive here), I have the same workout Saturday.

For all of your supplement needs, please go to www.tapo31.com. Thank you.

fit
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TaPo31's First FDFS Workout Plan Aug 7, 2008 20:50:12 GMT -5

Quote

Post by fit on Aug 7, 2008 20:50:12 GMT -5

Aug 7, 2008 20:03:20 GMT -5 tapo31 said:

Aug 7, 2008 16:41:54 GMT -5 fit said:

Tapo-

Did legs yesterday following your template. Quads and Hams together... holy hell... my ass is dragging today!

Oh yeah, FDFS legs is probably the most brutal workout I have ever done. Fortunately (really unfortunately, but I am trying to be positive here), I have the same workout Saturday.

Seriously-

I woke up this morning with physical and some mental fatigue. Now I fully understand why Eric mentioned never running this for more than 4 weeks.

To get done with the walking lunge/press superset and then think... I'm halfway there!

Last Edit: Aug 7, 2008 20:51:04 GMT -5 by fit

TaPo31's First FDFS Workout Plan

Post by tapo31 on Dec 11, 2007 21:16:50 GMT -5

Post by bloodstrike75 on Dec 11, 2007 22:37:05 GMT -5

Post by The One on Dec 12, 2007 16:42:32 GMT -5

Post by Darkman265 on Dec 13, 2007 9:53:54 GMT -5

Post by tank316 on Dec 13, 2007 11:31:59 GMT -5

Post by The One on Dec 13, 2007 13:17:59 GMT -5

Post by fitsho on Dec 13, 2007 16:35:08 GMT -5

Post by Darkman265 on Dec 19, 2007 9:38:19 GMT -5

Post by fit on Feb 16, 2008 7:48:17 GMT -5

Post by arnoldsprotege on Feb 16, 2008 17:38:46 GMT -5

Post by tank316 on Mar 30, 2008 1:05:13 GMT -5

Post by fit on Jul 26, 2008 13:12:48 GMT -5

Post by fit on Aug 7, 2008 16:41:54 GMT -5

Post by tapo31 on Aug 7, 2008 20:03:20 GMT -5

Post by fit on Aug 7, 2008 20:50:12 GMT -5