b. Pulldown or pullup (or chin)
Cool down. e training frequency could for example, be Monday–Friday of each week.
If more recovery time is needed, use a Monday-Friday-Wednesday (three
times every two weeks) schedule.. e above is a divided program, with different musculature focused upon
each day. Below is an example of very abbreviated full-body routines to be
alternated every five days or so:Day one
General warmup
a. Squat
b. Parallel bar dip
c. Prone row
Cool down
Day two
General warmup
a. Trap Bar deadlift
b. Bench press or incline press
c. Pullup (or chin)
Cool down. e program can be even simpler. It is possible to make very good overall
gains by training just once per week on a single very abbreviated full-body
program of just three exercises, e.g., the squat or Trap Bar deadlift, parallel
bar dip, and pulldown or pullup. If you had only minutes to weight train
each week, perhaps due to extreme demands from work and family, this pro-
gram could be perfect. Rid yourself of the notion that you must do a lot of
exercise in order to get bigger and stronger.. A super-abbreviated program is, out of necessity, imbalanced to a degree.
ough it can cover all the major musculature of the body, some of the
smaller areas are neglected. While an occasional imbalanced program will
not cause long-term problems, the consistent use of the same imbalanced
program will set you up for possible postural problems and an unacceptable
imbalance in muscular development.. Do not make a single super-abbreviated program a year-round schedule.
Vary the exercises over successive cycles. And if you alternate a cycle of