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Old 06-18-2006, 08:12 PM   #9 (permalink)
RileyG
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Join Date: Jun 2006
Location: New Brunswick, Canada
Posts: 21
RileyG has a little shameless behaviour in the past
This is a 6 week plan, for adding mass and ultimately strength. It's a 3 day plan with lots of rest. Remember your trying to add mass so you must eat!

Weeks 1 - 2
Day 1 - Push Day (Chest, Triceps, Delts)

Incline Bench Press (Shoulder Width Grip) ~ Sets 2 ~ Reps 8-10*
|| || || (Wide Grip) ~ S 2 ~ R 8-10
Decline Bench Press ~ S 3 ~ R 8-10
Flat Bench Press ~ S 3 ~ R 8-10
Standing Military Press ~ S 3 ~ R 8-10*
Upright Row (Wide Grip) ~ S 2 ~ R 8-10
|| || (Close Grip) ~ S 2 ~ R 8-10
Front Raise ~ S 2 ~ R 8-10
Reverse- Grip Bench Press (Shoulder Width Grip) ~S 3 ~ R 8-10*
Seated Tricep Extension ~ S 3 ~ R 8-10
Skull Crushers ~ S 3 ~ R 8-10


Day 2 - Legs & Abs

Front Squat ~ Sets 3 ~ Reps 8-10*
Back || ~ S 3 ~ R 8-10
Hack || ~ S 3 ~ R 8-10
Alternating Lunge ~ S 3 ~ R 8-10
Romanian Deadlift ~ S 3 ~ R 8-10
Standing Calf Raise ~ S 3 ~ R 10-12
Seated || || ~ S 3 ~ R 15-20
Barbell Rollout ~ S 2 ~ R 12-15
Barbell Crunch ~ S 2 ~ R 10-12


Day 3 - Pull Day (Back, Traps, Biceps, Forearms)

Bent-Over Row (Overhand Shoulder Width) ~ Sets 3 ~ Reps 8-10*
|| || || (Overhand Wide Grip) ~ S 3 ~ R 8-10
|| || || (Underhand Grip) ~ S 3 ~ R 8-10
Decline Bench Pullover ~ S 3 ~ R 8-10
Shrug ~ S 2 ~ R 8-10*
Behind-Back Shrug ~ S 2 ~ R 8-10
Standing Curl ~ S 3 ~ R 8-10*
Preacher || ~ S 3 ~ R 8-10
Reverse-Grip Curl ~ S 3 ~ R 8-10

* 2-3 Light Warm-up sets
Rest 2-3 mins between all sets
Chose a weight that just allows you to complete listed reps

That's the first section of their plan I'll post weeks 3-4 tomorrow it's just to much copying to do it all at once.
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