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Espi · 01-31-2007, 01:26 PM

Finally finished planning for 3 out of 4 workouts.
The 4th one is solely devoted to longer cardio PLUS odd exercises and will change every (2nd) workout.

The working title is: Triple Anti-KISS - 2 (version 2 of an earlier similar workout schedule)

Tuesday
back: pull up ladder w added wt = 4-5 s heavy
hams: RDL = 1 WU set + 2x3s waveloading heavy
chest: incline db press 3s down moderate
biceps: EZ curl 3s down moderate
shoulders: face pull 3 s down moderate
abs: wood chop : 2s down moderate
quads: goblet squat 2s easy

Thursday
chest : db press = 1 WU set + 2x3s waveloading heavy
quads: goblet squat = 3s speed moderate
quads: bb front squat = 3s pyramid down moderate
triceps : EZ triceps extension = 3s pyramid down moderate
shoulders: BB Military Press = 3 s pyramid down moderate
abs: cable crunch 2s down moderate
hams: leg curl = 2s easy

Saturday
quads: leg press = 1 WU set + 2x3s waveloading heavy
hams: pull through = 3s speed moderate
back: pull up = 3s speed moderate
erector: good morning = 3s down moderate
back: bent-over-row = 3s down moderate
balance: step ups or lunges 2s down moderate
chest: pec deck 2s easy

Cardio on Tues-Thurs-Sat: 10 min interval cardio and if I feel like it another 10 min SS .
Cardio on Mon: 10 min rowing or step mill + 30 min HELLS
I might skip TM cardio for a while though, since my hip has been bothering me ever since I PR-ed on DL-ing and treadmill work seems to aggravate it. Perhaps replace with some rowing?

01-31-2007, 01:26 PM	#102 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 1,503 My Profile	Finally finished planning for 3 out of 4 workouts. The 4th one is solely devoted to longer cardio PLUS odd exercises and will change every (2nd) workout. The working title is: Triple Anti-KISS - 2 (version 2 of an earlier similar workout schedule) Tuesday back: pull up ladder w added wt = 4-5 s heavy hams: RDL = 1 WU set + 2x3s waveloading heavy chest: incline db press 3s down moderate biceps: EZ curl 3s down moderate shoulders: face pull 3 s down moderate abs: wood chop : 2s down moderate quads: goblet squat 2s easy Thursday chest : db press = 1 WU set + 2x3s waveloading heavy quads: goblet squat = 3s speed moderate quads: bb front squat = 3s pyramid down moderate triceps : EZ triceps extension = 3s pyramid down moderate shoulders: BB Military Press = 3 s pyramid down moderate abs: cable crunch 2s down moderate hams: leg curl = 2s easy Saturday quads: leg press = 1 WU set + 2x3s waveloading heavy hams: pull through = 3s speed moderate back: pull up = 3s speed moderate erector: good morning = 3s down moderate back: bent-over-row = 3s down moderate balance: step ups or lunges 2s down moderate chest: pec deck 2s easy Cardio on Tues-Thurs-Sat: 10 min interval cardio and if I feel like it another 10 min SS . Cardio on Mon: 10 min rowing or step mill + 30 min HELLS I might skip TM cardio for a while though, since my hip has been bothering me ever since I PR-ed on DL-ing and treadmill work seems to aggravate it. Perhaps replace with some rowing? __________________ Odd Exercises You've Never Tried Before journal: Go with the flow diet: cycling calories , cutting in follicular phase, (mini)bulking in luteal phase Last edited by Espi : 01-31-2007 at 01:51 PM.