Monday (of week )
General warmup
a. Squat
b. Bench press or parallel bar dip
c. Pulldown or one-arm dumbbell row
d. Standing calf work
e. Crunch situp
f. Grip work
Cool down
Thursday (of week )
General warmup
a. Stiff-legged deadlift
b. Overhead lockout
c. Dumbbell curl
d. Side bend
e. Neck work
f. -fly
g. Finger extension
Cool down
Monday (of week )
General warmup
a. Leg press
b. Machine pullover or incline shrug
c. Back extension (conventional or reverse)
d. Barbell curl
e. Reverse crunch
f. Grip work
g. Seated calf work
Cool down
Thursday (of week )
Same as Monday of week Dangers
. Similar danger points apply to this schedule as they do to Framework . You
should not have full-body workouts. If you do, you will probably be unable
to recuperate properly. Avoid excessive overlap between workouts. For
example, to squat at the first workout, bent-legged deadlift at the second,