My Manifesto: The Incoherent Ramblings of a Madman

My new programme:

Day 1 - Chest
*Warm up:
WUA - 3x10 BW chin-ups;
WUB - 3x10 BW dips.

Working:
W1 - DB Bench Press - 8x3;
W2 - BB Decline Bench Press - 5x5;
W3 - Cable Incline fly - 3x10-12;
W4 - Weighted Dips - 3x10-12.

Day 2 - Back
Warm up:
WUA - 3x10 BW chin-ups;
WUB - 3x10 BW push-ups.

Working:
W1- Weighted W/G Chin-ups (or lat pull-downs)- 8x3;
W2 - BB Bent Row - 5x5;
W3- Row Machine - 3x10-12;
W4- Weighted Dips - 3x10-12.

Day 3 - Quad Dominant Legs
Warm up:
WUA - 3x10 BW chin-ups;
WUB - 3x10 BW dips;
WUC - 3x10 DB front squats.

Working:
W1- Back Squats -8x3;
W2- Uni-lateral Leg Press-5x5;
W3- Weighted step-ups-4x10-12

Day 4 - Ham Dominant Leg Day/Shoulders & Some Bullshit Accessory Work
Warm up:
WUA - 3x10 BW chin-ups;
WUB - 3x10 BW push-ups.

Working:
W1 - DB Military press-8x3
W2 - Deadlift- 5x5
W3 - DB Hammer curls- 2x10-12
W4 - Triceps extensions - 2x10-12

Day 5 - Full body workout
WUA - 3x10 BW chin-ups;
WUB - 3x10 BW dips.

Working:
W1 - Front Squats- 3x12
W2 - BB Bench Press- 3x12
W3 - Glute Ham Raises- 3x12
W4 - Spider Rows- 3x12
W5 - Farmer's Walks- 3x12
W6 - Incline DB Curls- 3x12

*The idea behind the push-pull warm up sets is that I believe that simple bodyweight exercises should be a foundation for most upper body work.


I'll sleep when I'm dead............