tad69 / matrix program question ?

[DEVILtrainer666]

tad ,
so since you are trying to increase bench do you want to just do maintinence for all other lifts/body parts like squats /deads ?

also what about tri's & delts ? how do they work in and are only heavy/light chest days twice weekly while ALL else is once ? thanks in advanced bro. , cheers mate !

 

[Beast_19_301]

I'm doing it right now and following it to a T.
I do chest/shoulders/tris: When i do heavy bench I just do laterial raises for shoulders and then some kind of tris mostly skull crushers.
On light day I do shoulder press, laterial raises and skull crusher.
I also just do 2 sets of incline press for personal pleasure
Then on tuesday I do 3 sets of squats, 4 sets lat pulldown, 3 sets barbell rows and 3 sets of biceps. I take wed off and then I do it again.

Or you can do:
monday: chest/tris
tuesday: legs/bis
wed: off
thur: chest/shoulders
friday: back
weekends: off
Actually i'm going to switch to that split looks really good.

 

[tad69]

Yes.The routine was designed to specifically increase your 1RM on the Bp and all other exercises during the cycle are used as assistance exercises. Personally I only do deadlifts every other week while on this cycle.( I actually do standard deadlifts every other year round even when training for a Big 3 meet) I rotate squats with Leg Press also and I do go heavy but I lower my intensity and mentally focus on a big BP while on the program on all exercises.

I do Tris and delts on my BP days while on this routine. Here is a sample:
Monday: Heavy Bp (Per routine)
Light delts: side laterals-3s x 10-12r....Seated db press-3s x8-10r
Heavy Triceps: skull crushers 3s x 6-8r...Close grip BP 3s x 5-7r

Tuesday: Legs: odd weeks: Squats 5 working sets x 8-12 reps
Stiff leg deadlifts: 4s x 10-15r
Seated calf raises: 4s x 15-30r

Even weeks: Leg press: 4-5s x 6-10r
Leg curls: 4-5s x 8-12r
Standing calf raises: 4s x 8-15r

Thursday: Light BP (Per routine)
Heavy Delts: Front press 3s x 5-7r......Upright rows 3s x 6-8r
Light Triceps: Pushdowns 3drop sets start at 15 reps and drop 3 times 20 lbs. each time

Friday: Back: Deadlifts(even weeks) 4s x 6-10r
Front parallel grip pulldowns: 4s x 5-7r
T-bar or Bent Rows: 4s x 5-7r
Heavy shrugs w/trap bar: 4s x 12-30r
Rear lateral raises: 3-4s x 8-12r
Rotator cuff raises: 3s x 10-12r
Biceps: Hammer curls(either with DB or super curl bar: 3s x 6-10r
standing bar curls or dumbbell curls 2-3s x 6-10r


I also do cardio and abs 1-2 times a week.

Hope this helps.

 

[Beast_19_301]

u pretty much do the same thing as me

 

[DEVILtrainer666]

thanks guys , cheers m8's !