d218
P/RR/S Newbie
Posts: 1
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Post by d218 on Jun 10, 2009 13:15:31 GMT -5
so is this a 5 day a week program?? is there any particular order or grouping of the muscles? never seen this before and want to try it but not sure how to structure the lifting/rest days during the week
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Post by All American Dave on Jun 10, 2009 23:56:27 GMT -5
so is this a 5 day a week program?? is there any particular order or grouping of the muscles? never seen this before and want to try it but not sure how to structure the lifting/rest days during the week It does not need to be a 5 day a week program, many people use it on a 4 day split. The great thing about this program is it can be tailored to you. If you can only train 3 days a week this is still the best program out there, IMO! |
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Post by superpump on Aug 10, 2009 12:13:35 GMT -5
Hi all. I cannot be defined with a choice my routine. I have chosen exercises exactly as in the first message.
I choose between:
M-chest/back
W-legs
F-delts/arms
or
M-chest/delts/triceps
W-back/biceps
F-legs
I can train only 3 days a week.
Lifting experience: 3 years. Height 5"6, weight 154 lbs.
Bench press 176х8, squat 220x8
Thanks!
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Post by Hoopie on Aug 11, 2009 2:45:29 GMT -5
For a 3 day split i would try it like this:
monday-legs/delts
wed-chest/bis
fri-back/tris
Keeps your upper body on a push/pull method...
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Post by ryanv10 on Aug 12, 2009 19:08:22 GMT -5
so with every week you change up the exercises and the reps? just making sure.
for the SHOCK week you posted up
- 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
so i would superset cbl cross with inc smith rest do another set rest, then do inc fly superset wwith dips, rest, repeat, then do machin bench, do 8-10 then drop and do 6-8?
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Post by tapo31 on Aug 12, 2009 20:02:24 GMT -5
so with every week you change up the exercises and the reps? just making sure. for the SHOCK week you posted up - 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 so i would superset cbl cross with inc smith rest do another set rest, then do inc fly superset wwith dips, rest, repeat, then do machin bench, do 8-10 then drop and do 6-8? You don't have to change up exercises every week. The description that you listed for shock week is correct. |
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Post by ryanv10 on Aug 12, 2009 20:08:48 GMT -5
im new to the prrs training system, so i should make a set group of exercises per body part for the 3 diffferent rep ranges. in your opinion should i keep the same erecises week in weeke out but change up the reps, or have 3 different routine. like power have inc and decline exercise with some sort of fly, rep range have flat/inc with like pecdec, and shock have like chest dips inc fly and cbl fly.
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Post by zeebodybuilder on Oct 24, 2009 10:21:10 GMT -5
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Post by rosettastoned on Feb 10, 2010 20:45:28 GMT -5
Sorry if this has been answered but on rep range week, if you're doing more than 3 exercises how many reps do you finish with? You go 7-9, 10-12, 13-15, and then?
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Post by The One on Feb 11, 2010 1:24:32 GMT -5
Sorry if this has been answered but on rep range week, if you're doing more than 3 exercises how many reps do you finish with? You go 7-9, 10-12, 13-15, and then? 16-20 |
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Post by naturalleo on Jul 30, 2010 18:26:37 GMT -5
P/RR/S is coursing through my veins right now as we speak I am getting ready to hit the gym and with every rep & set it will definitely give you that much needed shock and weekly release of testosterone.... I realize that I must sound like a P/RR/S spokesman or something but dammit I love this s***!
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Post by The One on Aug 1, 2010 21:25:51 GMT -5
P/RR/S is coursing through my veins right now as we speak I am getting ready to hit the gym and with every rep & set it will definitely give you that much needed shock and weekly release of testosterone.... I realize that I must sound like a P/RR/S spokesman or something but dammit I love this s*** ! Hey, I LOVE to hear this stuff! ;D |
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Post by naturalleo on Aug 2, 2010 9:39:24 GMT -5
P/RR/S is coursing through my veins right now as we speak I am getting ready to hit the gym and with every rep & set it will definitely give you that much needed shock and weekly release of testosterone.... I realize that I must sound like a P/RR/S spokesman or something but dammit I love this s*** ! Hey, I LOVE to hear this stuff! ;D Mr. Broser, no-probs, man I am sore as s**** today... but in a good way, a good kinda sore !  Also, I just wanted to take a moment to say thanks for putting together such a great training system, best. .... and you know what this forum Ain't Too Shabby !  |
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Post by naturalleo on Aug 5, 2010 19:14:49 GMT -5
btw, I'm heading-over to the gym right now to get my natural freak-on!
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Post by chrismazur on Feb 20, 2011 17:33:50 GMT -5
Ive done one cycle of this exact sample workout and so far so good. What i was wondering is how would i go about designing a chest specialization split having 4 days a week to work with. Thanks in advance,
Chris
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