Tuesday, October 27, 2020

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
 
 





 

 

 

 

 

 

 

 

 

 

 

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