Wednesday
a. Dip
b. Chin or pulldown
c. Overhead press
d. -fly
Friday
a. Squat or squat equivalent
b. Stiff-legged deadlift from just below the knees
c. Calf raise
d. Ab work
Monday
a. Dip
b. Chin or pulldown
c. Overhead press
d. -fly. Rotate the routines on subsequent workout days. I have included the “big
five” movements here, plus three important accessory exercises. Recovery
“space” permitting, an additional accessory movement could be added to
each routine—perhaps back extension or side bends, and curls or neck
work.. e deadlift in particular (though not included in this illustrative program), and
perhaps the squat and stiff-legged deadlift too, may still be best trained only once a
week, depending on the individual. So you may need to fine-tune the training
frequency of those exercises.. As far as sets and reps go, use what you have found work well for you. If you
do not know what this is, please follow the guidelines given in Chapters
and .. Do not increase volume of training along with an increased frequency, or else
you may undo the possible good of the additional frequency. If, for example, you
normally use warmups plus or at most hard work sets per exercise, stick
with that. If you normally do warmups plus just a single very hard work set,
stick with that.. While alternating the two different routines over three workouts per week
rather than two may not appear a big change, it is actually a major increase
in training frequency. It is a increase, and may make a noticeable differ-