Jump to content
Sign in to follow this  
Dr. Cranium

The "make it yourself" program.

Recommended Posts

As times change i don't have time to write programs for every single person who wants them, lately i have just been sending this to people and letting them make their own;

 

3 Times per week, 1 knee bend, 1 from the floor, 1 press, 1 extra excercise.

 

Choose from;

 

Knee Bend

Back Squat

Front Squat

Over Head squat

Box squat (paused or touch and go)

High bench squat

Step ups

Lunges

 

Pull

Conventional deadlifts

Romanian deadlifts

Barbell rows

Dumb bell rows

T-bar rows

High pulls

Hang pulls

Shrugs

 

Press

Bench press

Close grip bench press

Standing military press

Incline press

Push press

Push Jerk

Single db press

 

Extra

Power cleans

Hang cleans

full cleans

snatches

chins

dips

Snatch pulls

Curls

 

24-30 reps per excercise.

 

6*4, 4*6, 1*24, 2*12, 12*2 etc. etc.

 

Obviously set your weights according to rep schemes and 1rm percentages.

 

/Hate away.

Edited by Dr. Cranium

Share this post


Link to post
Share on other sites

I choose 100 reps of curls in the squat rack.

Btw tbar rows is bent knee ;)

Share this post


Link to post
Share on other sites

Knee bend denotes a knee bending movement, like a squat, not so much related to doing the excercises with bent knees ;).

Share this post


Link to post
Share on other sites

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......

Share this post


Link to post
Share on other sites

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......

Me too.... I mean what's a power clean.... Is

 

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......

Me too.... I mean what's a power clean.... Is It turbo charged cleaning i.e great exercise for women in the kitchen

Share this post


Link to post
Share on other sites

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......

For bench press do you just press and bench the bench?

And full clean? Do you clean half of the dirty subject matter?

Share this post


Link to post
Share on other sites

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......

Soz dr cranium. I can't do Romanian deadlifts....... I really wanted to but I don't come from Romania

Share this post


Link to post
Share on other sites

You really are a cock bag aren't ya.

Sorry I don't know the exercise:cock bag

Share this post


Link to post
Share on other sites

*milkshake* if I wanted my own comeback I would have wiped your mums chin.

 

Back OT

Share this post


Link to post
Share on other sites

hey cranium, by full clean do you mean clean/jerk?

 

awesome list btw, very handy for me :thumb:

Edited by HumanHefner

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  

×