Here's a very nice three way split that features antagonistic superset training coupled with periodic pure strength training workouts every third time around the track. I've used variations of this excellent idea in the past, and plan on using it in the future providing I don't grow tired of the wonder of it all and forget to wake up one morning.
Feel free to rationally alter the selection of exercises, as well as their set/rep schemes. But then, if you need to be reminded of that, perhaps you shouldn't be altering anything just yet. Yes, the scorn of mocking lips and jeering of this one-man rabble. Onward, Upward, Beyond, My Friend.
Monday: Chest/Back
Aerobic warmup
Stretch
Abs: 2 quad sets, 1 min. rest between each of them.
Weighted Incline Crunches directly to ->
Alt. Incline Leg Raises directly to ->
Rope Tucks directly to->
Side Bends.
Bench Press directly to ->
Bentover Row.
5 sets of 10-ish reps, a 60-ish seconds between supersets.
Incline DB Flyes ->
V-Grip Pulldowns.
Sets of reps.
Shrugs ->
Pullovers.
Reps grouped together in sets!
Gripper work.
Wednesday: Shoulders/Arms
Same Intro.
DB Presses -
warmups with progressively heavier weights, then 4 or so x 10 or something.
3-Way Seated Lateral Raises -
Just what it sounds like.
Several sets of reps.
Standing BB Curls directly to ->
Overhead Rope Pushouts.
Incline Alt DB Curls ->
Weighted Dips.
Alt Hammer Curls ->
Rope Pushdowns.
Barbell Wrist Curls ->
Reverse BB Wrist Curls.
Wrist Rockers directly to ->
Wrist Roller.
This one can hurt if you let it.
Friday: Legs
Same Intro
Leg Extensions directly to ->
Leg Curls.
Squats -
2 or so warmup sets, then 4 or so work sets of reps.
Leg Press or Front Squat or Jefferson Lift or One Legged Squat or Step Up or Not.
Semi-Stiff Legged Deadlift.
Seated Calf Raze (that's almost funny, eh) directly to ->
Standing Calf Raise.
Pinch Grip, go from one hand directly to the other two.
I meant one.
Neck Harness.
AND NOW,
start the routine over on Sunday so it's the same deal on Sunday, Tuesday and Thursday.
Yes, it's an actual every-other-day training layout, and not dependent on the 7-day cycle.
On the Saturday after that last Thursday you begin the three lower-rep strength training workouts -
SO,
Saturday: Chest/Back
Same intro.
Bench Press -
3 or so progressive warmup sets, then
5 sets of 3.
Incline BB Press -
3 x 3.
Weighted Chins -
warmup, then
5 x 3.
End Bar Rows -
4 x 4.
BB Shrugs -
3 x 3.
Gripper Work.
Monday: Shoulders/Arms
Same intro.
Power Cleans -
2 or so progressive warmup sets, then
6 x 3, that's 6 sets of 3 reps.
Standing Overhead Press -
warmup, then
5 x 4 reps.
Standing BB Curl -
warmup, then
5 x 4.
Weighted Dips -
warmup, then
wait for it . . .
5 x 4.
Wrist Roller.
Wednesday: Legs
Same intro.
Bench Squats -
2 or so progressive warmup sets, then
7 sets of 3.
Deadlift -
warmups, then
6 x 3.
Seated Calf Raze (oftentimes a laugh can be had from the incessant and relentless repetition of an oh-too-human situation. A good filmic example of this could be a man running down the street to catch a bus, falling down hard on both his knees causing his pants to tear and his knees to bleed. The man slowly looks downward to see his bleeding knees, then even more slowly looks up and mouths "Owie." The blood continues to run from his knees slowly and he repeats the word over and over again slowly for a period of at least 3 to 4 minutes, not including the running and falling time. This kind of slow, repetitive, almost torturous humor can be used to trigger laughter in certain people, especially those who tend to be prone to reading long lines of words that basically only waste the reader's time and say nothing. Strange, isn't it.
6 x 6.
Neck Work.
And now we begin at the top of the superset cycle again.
Trust me, it's quite an interesting layout, especially when you know yourself well enough to play around with it while you're at it. Or, you could always choose one lift a day and relentlessly hammer away at it without variation. I've even written a fascinating poem about just such an approach!
Kettlebell Swing
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing, Kettlebell Swing,
Kettlebell Swing, Kettlebell Swing Kettlebell Swing, Kettlebell Swing
Kettlebell Swing, Kettlebell Swing Kettlebell Swing, Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing, Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
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Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing,
Kettlebell Swing Kettlebell Swing . . .
"Owie."
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