Starting this next week and I've got a couple of questions.
Am I supposed to switch every week the optional exercises and accessories? It says to switch to dumbells but I don't fully get this. Does that mean I'm supposed to do the same workouts but one week with dumbells and the next without them?
What can I do if I can't workout on Mondays? Gym opens late that day and I have to work. Is it okay to go 4 days straight on this program?
>>35076217
Bumping your thread coz I'm interested too, also, why this program OP?
>>35076217
Read the pdf instead of just looking at the pics.
>>35076217
Can i do this program like AxBxCDx?
>>35076302
Read the OP instead of brushing through it.
>>35076285
Seems like a nice program to make my way into building my own routine. Doing the Strength /control one to start off since I haven't been lifting for that long.
>>35076217
Its a nice program, but holy shit why bicep curls are a main exercise there? Like they should be an optional exercise and done last.
>>35076401
That's not what makes it weird, though.
The weird thing is that it's one set.
ONE SET of biceps curl.
Wtf candito?
>>35076411
>>35076401
That's not even in the original PDF. That image is from Google.
>>35076401
Original PDF
>>35076468
>>which is generally going to be more effective than a 5-day bodypart split for natural athletes...
Is he talking about a routine like this one?:
*Source: http://www.buffdudes.net/2014/04/guide-to-getting-in-shape-eight-week.html
Monday – Legs
-Legs Press 1 feel-out set, 20 reps, 4×10-6
-Romanian Deadlifts 4×12-8
-Leg Extensions 4×12, 10, 9, 8
-Leg Curls 4×12, 10, 9, 8
-Calve Raises 4×15,12,12,10
Tuesday – Arms:
-Rope triceps extensions 3×15 (super set with*)
*Zottman curls 3×15
-Skull crushers 4×12,10,8,8
-Barbell curls 4×12,10,8,8
-Behind the neck dumbbell ext. (seated) 4×10
-Incline bench dumbbell curls 4×10
-Cross bench triceps dip 4×15-20
-Concentration curls 4×10-12
Wednesday – Back
-Pull ups 4×15-20
-Seated row (machine or cable) 4×12,10,8,8
-One arm dumbbell rows 4×10-12
-Straight arm pull downs 4×10-12
-Bent over rows 4×12,10,8,8
Thursday – Chest
-Flat barbell press 5*x25,15,12,10,8
*first set is warmup/feel out
-Incline barbell press 4×12,10,8,8
-Dumbbell fly 4×10-12
-Weighted dips 4×10-15
-Cable cross overs 4×12
Friday – Shoulders
*Bradford press 3×20
*warm up
-Overhead press 4×12,10,8,8
-Lateral raises (dumbbell or machine) 4×12,10,8,8
-Bent over lateral raise dumbbell 4×10
-Upright row 4×12,10,8,8 (superset with*)
*reverse upright row
>>35076668
No that's the exact opposite
>>35076217
Anyone?
>>35076217
Tuesday/Wednesday
Friday/Saturday
>>35076925
There's no way I can do it 4 days straight even with 3 rest days in between?
>>35077063
You shouldn't. You could do it but your results will be less than ideal because of reduced recovery between upper/lower rotations.
>>35076217
You can change Optional exercises from workout to workout if you want he says so if you read the pdf
He recommends sticking with accessories (back shoulders etc) for at least 4 weeks
>>35076411
>>35076401
Biceps where never in the main program. That is op adding them up
>>35076338
You could, but then you don't have two rest days before you should go hard again. AxBxCxx AxBxDxx is another option
>>35077202
Please read
>>35076449
>>35077195
What I don't get is the part about switching to dumbells.
>>35077286
I don't remember that part. Please elaborate
>>35077063
No - you won't recover.
>>35077332
>>35077390
I don't understand your confusion. It doesn't say anything about switching to dumbbells, he just says after 4 weeks of dumbbell rowing (if you choose that) you can switch to something else.
