I've been following PB's basic routine as stated :
Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
hips 1 x 20-25 reps
hyper ex 2 x 10reps
Calves (your choice of exercise if you like) 2 x 10
heavy abs 2 x 20
Wed:
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps
Friday:
Dead lifts (rotate variations each week) 2 x 5
hyper ex 2 x 10reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps
been following it now for about 6 weeks and love it have added good weight to all the main movements, bar my bench press which i am unable to add too, my squat is up from week 1@ 352 for 5 reps to 396 for 5 reps and my dead lift has gone from week 1@ 374 for 5 reps to 396 for 5 reps followed by 440 for 3 reps, im happy with both these lifts and each session am adding more weight however in 6 weeks i have gone from week 1 @ 275 for 6 reps by week 3 i was on 308 for 6, now week 6 it feels like hitting week 3's weight is a struggle and i feel everything is going fantastic bar wednesdays?
Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
hips 1 x 20-25 reps
hyper ex 2 x 10reps
Calves (your choice of exercise if you like) 2 x 10
heavy abs 2 x 20
Wed:
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps
Friday:
Dead lifts (rotate variations each week) 2 x 5
hyper ex 2 x 10reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps
been following it now for about 6 weeks and love it have added good weight to all the main movements, bar my bench press which i am unable to add too, my squat is up from week 1@ 352 for 5 reps to 396 for 5 reps and my dead lift has gone from week 1@ 374 for 5 reps to 396 for 5 reps followed by 440 for 3 reps, im happy with both these lifts and each session am adding more weight however in 6 weeks i have gone from week 1 @ 275 for 6 reps by week 3 i was on 308 for 6, now week 6 it feels like hitting week 3's weight is a struggle and i feel everything is going fantastic bar wednesdays?
Last edited:
