blueprint 2.0 famine phase workout question
Posted: Tue Jan 12, 2010 8:19 pm
You say pick 2-3 exercises per bodypart, put there is only 3 sets of 4-6 reps for legs? This is what I'm reading for Monday:Push/Pull routine, to be performed on alternating days. Pick 2-3 exercises per bodypart focusing on maximally depleting the muscle and all energy substrates therein:
Monday:
Legs, Back and Bi's with 2 minutes of rest between sets, 3 total sets for each movement in the 4-6 rep range. These should be structured as jump sets in thefollowing fashion.
Legs/Back
Squat OR leg press (feet close, high on platform) supersetted w/seated cable,Tbar or 1 arm dumbell rows
- Seated cable rows, Tbar rows or Dumbell rows supersetted with chin up or
pulldowns
*Care should be taken with the lower back and exercise selection planned
accordingly.
Biceps
- Biceps should be placed after legs/back.
- I suggest you pick 3 movements, 1 set of each: Standing barbell curls, incline dumbell and preacher curls
- 3 total sets with 2 minutes of rest between each. Select a weight that puts you in the 4-6 rep range
3x4-6 reps superset: Squats + cable rows
3x4-6 reps superset: Dumbell rows + chinups/pulldowns
1x4-6 reps: standing barbell curls
1x4-6 reps: incline dumbell curls
1x4-6 reps: preacher curls
Just looking to clarify, thanks!