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2 weeks/ 6 sessions

  • 14-03-2011 1:17pm
    #1
    BlueIsland
    Registered Users, Registered Users 2 Posts: 487 ✭✭


    Two weeks of strength side (5x5 heavy) of pre-season training left so just gonna do a two week, three day split.completed couple different 6 week programmes but left two weeks short. what ye think of this???
    Day One- Chest/ Biceps/ Triceps
    Superset one- Bench/EZ Bar concentration curls (both 5x5)
    Superset Two- Incline Dumbell press/ Triceps EZ extension (both 5x5)
    Cable crossovers 3x8
    Dips 3x8
    Barbell curls 3x8
    Day Two- Legs/ Shoulders
    Superset One- Squats/ DB Seated Shoulder press
    Superset two- Power cleans/ Push press
    Leg press 3x8
    Cable Lat raise 3x8
    Day three- Legs/ Back
    Superset One- Deadlifts/Barbell bent over row
    Superset Two- Power cleaans/ Lat pull downs
    Seated Pulley row 3x8
    Pull up 3xfailure
    Lying rows 3x8

    I know supersets are meant be antagonistic muscle groups etc but I like to train with that kinda intensity. 10 seconds between exercises in the superset.


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