Three On, One Off, Double Split - Sam Fussell

 

 

Hey, if you haven't read this book from 1991 you might dig it. 

Okay . . . around two hours twice a day, three days in a row then a day off.
Have at 'er if you're so inclined at some point. What the hell, it's your life, right? 

Monday A.M.

 

Chins

Deadlift (alt with BB Row)

Seated Cable Row

 

Monday P.M.  

Bench Press

Incline DB Press

Flat Flyes 

Decline Press

 

 

Tuesday A.M.

 

Squat

Leg Press

Hack Squat

Leg Extension  

Tuesday P.M. 

 

Stiff Legged Deadlift

Leg Curl

Standing, Seated, Donkey Calf

 

 

Wednesday A.M.

 

Seated PBN

Laterals

Rear Laterals

 

Wednesday P.M.

 

BB Curl

Alt DB Curl

Preacher Curl

Pushdown

Close Grip Bench

Dips

Wrist Curl

 

Rest Day

 

Repeat