caladin
-Flesh Eater-
- 4 Weeks -
Monday: Back Width
Tuesday: "Pillars"
Wednesday: Chest and Arms
Thursday: OFF
Friday: Back Thickness
Saturday: Legs and Shoulders
Sunday: OFF
===
Day 1: Back Width (lats and teres major)
Day 2: "Pillars" (spinal erectors and traps)
Day 3: Back Thickness (rhomboids, middle portion of the traps, rear delts)
===
Day 1: Back width (lats and teres major)
A. (Heavy lift)
Option 1: Pull-ups (preferably weighted) 4 X 6 - 8
90 Sec Rest
B1. Straight-Arm Pulldown (pre-fatigue isolation) 3 X 10 - 12 [303 tempo]
B2. Rope Lat Pulldown (pre-fatigue compound) 3 X 8 - 10 [333 tempo]
90 Sec Rest
C. Seated Rope Rowing, torso bent forward (special exercise) 3 x 10 - 12 [303 tempo]
60 Sec Rest
D. Straight-Arm Arc Dumbbell Row (100 rep exercise)
Day 2: "Pillars" (spinal erectors and traps)
A. Power Shrugs (heavy lift) 5 X 4 - 6
120 Sec Rest
B1. Haney Shrugs (post-fatigue compound) 3 X 8 - 10
B2. Calf Machine Shrug (post-fatigue isolation) 3 x 10 - 12
90 Sec Rest
C. Old-Time Standing Row (special exercise) 3 x 8 - 10
Drop Set "10 Reps drop 10lbs - Failure"
90 Sec Rest
D. Rack Pull from Mid-thighs (100 rep exercise)
Day 3: Back thickness (rhomboids, middle portion of the traps, rear delts)
A. Power Barbell Rowing (heavy lift) 5 X 4 - 6
120 Sec Rest
B1. Fat Man Pull-Ups (post-fatigue compound) 3 X Failure [030 tempo]
B2. Chest Supported Incline Shrug (post-fatigue isolation) 3 X 8 - 10
C. Spider Rowing (special exercise) 3 X 21's
7 Full - 7 Mid to Full - 7 Start to Mid
90 Sec Rest
D. Cable Scapular Retraction (100 rep exercise) 1 X 100
Monday: Back Width
Tuesday: "Pillars"
Wednesday: Chest and Arms
Thursday: OFF
Friday: Back Thickness
Saturday: Legs and Shoulders
Sunday: OFF
===
Day 1: Back Width (lats and teres major)
Day 2: "Pillars" (spinal erectors and traps)
Day 3: Back Thickness (rhomboids, middle portion of the traps, rear delts)
===
Day 1: Back width (lats and teres major)
A. (Heavy lift)
Option 1: Pull-ups (preferably weighted) 4 X 6 - 8
90 Sec Rest
B1. Straight-Arm Pulldown (pre-fatigue isolation) 3 X 10 - 12 [303 tempo]
B2. Rope Lat Pulldown (pre-fatigue compound) 3 X 8 - 10 [333 tempo]
90 Sec Rest
C. Seated Rope Rowing, torso bent forward (special exercise) 3 x 10 - 12 [303 tempo]
60 Sec Rest
D. Straight-Arm Arc Dumbbell Row (100 rep exercise)
Day 2: "Pillars" (spinal erectors and traps)
A. Power Shrugs (heavy lift) 5 X 4 - 6
120 Sec Rest
B1. Haney Shrugs (post-fatigue compound) 3 X 8 - 10
B2. Calf Machine Shrug (post-fatigue isolation) 3 x 10 - 12
90 Sec Rest
C. Old-Time Standing Row (special exercise) 3 x 8 - 10
Drop Set "10 Reps drop 10lbs - Failure"
90 Sec Rest
D. Rack Pull from Mid-thighs (100 rep exercise)
Day 3: Back thickness (rhomboids, middle portion of the traps, rear delts)
A. Power Barbell Rowing (heavy lift) 5 X 4 - 6
120 Sec Rest
B1. Fat Man Pull-Ups (post-fatigue compound) 3 X Failure [030 tempo]
B2. Chest Supported Incline Shrug (post-fatigue isolation) 3 X 8 - 10
C. Spider Rowing (special exercise) 3 X 21's
7 Full - 7 Mid to Full - 7 Start to Mid
90 Sec Rest
D. Cable Scapular Retraction (100 rep exercise) 1 X 100
