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Doggcrapp training split with a few changes, what do you think?
Bold and Underline are exercises that i have replaced
Chest:
incline smythe press (11-15rp)
hammer strength press (11-15rp)
barbell bench press (11-15rp)
Backwidth:
chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)
Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)
Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)
Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)
free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)
Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)
Biceps:
preacher curls (11-20rp)
cabel curl (11-20rp)
barbel curl (11-20rp)
Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
cable reverse curl (straight set 10-20 reps)
Triceps:
weighted triceps dips (11-20rp)
cable pushdown (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)
Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
smith standing leg calf raise (10-12 reps)
seated calf raises (10-12 reps)
Bold and Underline are exercises that i have replaced
Chest:
incline smythe press (11-15rp)
hammer strength press (11-15rp)
barbell bench press (11-15rp)
Backwidth:
chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)
Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)
Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)
Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)
free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)
Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)
Biceps:
preacher curls (11-20rp)
cabel curl (11-20rp)
barbel curl (11-20rp)
Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
cable reverse curl (straight set 10-20 reps)
Triceps:
weighted triceps dips (11-20rp)
cable pushdown (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)
Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
smith standing leg calf raise (10-12 reps)
seated calf raises (10-12 reps)
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