Beyond Brawn - The Insider's Encyclopedia on How to Build Muscle && Might

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Wednesday (accessory day)

General warmup

a. Calf work

b. Crunch situp

c. Grip work (including finger extension)

d. Side bend

e. Curl

f. Neck work

g. -fly

Cool down

Friday

General warmup

a. Bench press or parallel bar dip

b. Overhead press

Cool down

FRAMEWORK 

Twice-a-week three-day-divided program

. is program is similar to Framework  but spreads the same number of

exercises, or a slightly increased number of exercises, over three workouts

(mixing major and accessory exercises) but while training only twice a week.

is increases the rest period between workouts for a given exercise relative

to Framework , and gives the chance to include more exercises without

overtraining.

. Here is an example of a twice-a-week three-day-divided program:

If you complicate the routines by adding exercises and /or train-

ing days, you will dilute the effort given to each set, increase the

demands on your recovery ability, seriously risk overtraining,

water down your enthusiasm for working out, and undermine if

not destroy the potential value of the routines. en you will be

back at square one—with a conventional routine that yields little

or no growth for everyone except the genetically gifted and drug-

assisted.

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