Two phases, five weeks each, 10 weeks.
If you don't know what POF training is, find out first.
PHASE ONE
Five weeks; first week stop a rep or two short of failure on all work sets. After that, positive failure on all. 2-up 2-down unless otherwise noted.
Monday
Squats*: 2 x 7-9 (do two warmup sets on the exercises with *)
Leg Extension:, 1 x 7-9
Semi-Stiff-Legged Deadlift*: 1 x 7-9
Leg Curl*:, 1 x 7-9
Bench Press*:, 2 x 7-9
Flat Bench Flye: 1 x 7-9
Incline DB Press: 2 x 7-9
Chins or Pulldowns:, 2 x 7-9
Bentover Row*:, 2 x 7-9
DB Presses*: 2 x 7-9
DB Upright Row: 2 x 7-9
Leg Press or Donkey Calf Raise: 2 x 12-18
Wednesday
Deadlift*: 2 x 7-9
Standing Calf Raise: 2 x 12-18
Barbell Curl*: 2 x 7-9
Concentration Curl: 2 x 7-9
Lying Tri Extension: 2 x 7-9
Pushdown or Kickback: 2 x 7-9
Wrist Curl: 1 x 12-18
Hammer Curl: 1 x 7-9
Incline Knee-Up: 2 x 7-9
Ab Bench Crunch Pull: 2 x 7-9
Friday
Squat*: 2 x 7-9
Leg Extension: 1 x 7-9
Leg Curl: 2 x 7-9
Seated Calf Raise*: 2 x 12-18
Bench Press*: 2 x 7-9
Flat Bench Flye: 1 x 7-9
Incline DB Press: 2 x 7-9
Chins or Pulldowns*: 2 x 7-9
Bentover Row*: 2 x 7-9
DB Press*: 2 x 7-9
DB Upright Row: 2 x 7-9
PHASE TWO
Same first week break in drill as One.
Workout 1, Workout 2. If you don't know how to tell when you're ready for another workout yet, well . . . okay then, not my problem. Alternate the two workouts every . . . depending.
Workout 1, Workout 2. If you don't know how to tell when you're ready for another workout yet, well . . . okay then, not my problem. Alternate the two workouts every . . . depending.
Workout 1
Quadriceps
- Midrange: Squats*, 2 x 7-9
- Stretch: Sissy Squat, 1 x 7-9
- Contracted: Leg Extension, 2 x 7-9
Hamstrings
- Midrange and Stretch: Semi-Stiff-Legged Deads*, 1 x 7-9
- Contracted: Leg Curls, 2 x 7-9
Calves
- Stretch: Donkey Calf Raise, 2 x 12-18
- Contracted: Standing Calf Raise, 2 x 12-18
Lower Chest
- Midrange: Bench Press*, 2 x 7-9
- Stretch and Contracted: Crossovers, 1 x 7-9
Upper Chest
- Midrange: Incline DB Presses, 2 x 7-9
- Stretch and Contracted: Incline Cable Flyes, 1 x 7-9
Triceps
- Midrange: Lying Triceps Extension, 1 x 7-9
- Stretch: Overhead Extensions, 1 x 7-9
- Contracted: DB Kickbacks, 1 x 7-9
Workout 2
Lats
- Midrange: Front Pulldowns*, 2 x 7-9
- Stretch and Contracted: Machine Pullovers, 2 x 7-9
Midback
- Midrange: Behind the Neck Pulldowns*, 2 x 7-9
- Stretch: One Arm DB Row, 1 x 7-9
- Contracted: Bentover Bent-Arm Laterals, 2 x 7-9
Upper Traps
- Stretch and Contracted: Forward-lean Shrug, 2 x 7-9
Deltoids
- Midrange: DB Upright Row*, 2 x 7-9
- Stretch: Incline One-Arm Laterals, 1 x 7-9
- Contracted: Lateral Raises, 2 x 7-9
Biceps
- Midrange: Dumbbell Curls*, 2 x 7-9
- Stretch: Incline DB Curl, 1 x 7-9
- Contracted: Non-support Concentration Curl, 1 x 7-9
Abdominals
- Midrange and Lower Contracted: Incline Kneeups, 1 x 7-9
- Stretch and Upper Contracted: Ab Bench Crunch Pull, 2 x 7-9
UPDATED 3D POF SIZE SURGE
EVERY OTHER DAY (or when you're ready. You know.)
Workout 1
Quadriceps
- Midrange: Squat*, 2 x 10-12
- Stretch: Sissy Squat, 1 x 10-12
- Contracted (drop set): Leg Extension*, 1 x 10(6)
- Midrange: (X-Reps, look it up): Feet-forward Smith Squat, 1 x 10-12
Hamstrings
- Midrange and Stretch: Semi-Stiff Legged Deadlift*, 2 x 10-12
- Contracted (drop set): Leg Curl*, 1 x 10(6)
Calves
- Midrange (X-Reps on 2nd set):
Knee Flexion Leg Press Calf Raise, 2 x 15-20
- Contracted (drop set): Standing Calf Raise, 1 x 15(8)
Upper Chest
- Midrange (X's on 2nd set): Incline Barbell Press*, 2 x 10-12
- Stretch and Contracted (drop set): 1 x 10(6):
High or Incline Cable Flye, 1 x 10(6)
Lower Chest
- Midrange (X's on 2nd set): Decline Press*, 2 x 10-12
- Stretch and Contracted (drop set): Decline Cable Flye
Triceps
- Midrange (X's on second set): Dips, arms in close, 2 x 10-12
- Stretch: Overhead Extensions, 1 x 10-12
- Contracted (drop set): DB Kickback, 1 x 10(6)
Workout Two
Lats
- Midrange (X's on 2nd set: Chinups or Front Pulldowns*, 2 x 10-12
- Stretch: DB Pullover*, 1 x 10-12
- Contracted (drop): 1 x 10(6)
Midback
- Stretch: One Arm DB Row, 2 x 10-12
Deltoids
- Midrange (X's on 2nd): DB Upright Row*, 2 x 10-12
- Stretch: Incline One-Arm Lateral, 1 x 10-12
- Contracted (drop): Forward-lean Laterals, 1 x 10(6)
Abdominals
- Midrange and Lower Contracted (X's): Incline Kneeups, 1 x 12-15
- Stretch and Upper Contracted (drop):
Full Range Crunches of Ab Bench Crunches, 1 x 10(6)
Enjoy Your Lifting!
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