Workout Routines: Home Grown Muscle Phase V

HGM: Phase V: “Summer Champ” Winter Champ

Upper Day

Complex 1

BB High Pull
DB Shoulder Press
DB Piston Bent-over Row
Funky Chicken

Complex 2

Parallel Bar Dip
Close-grip BB Bench Press
Close-grip Lat Pulldown
Cable Biceps Curl

Then do pec/lat stretches and Sun Salutation as a post-workout stretch.

Sets: 3
Reps: 8, 10, 12, with decreasing weight
Rest Period: 90 seconds

Lower Day

Superset A

Superset B
King Deadlift
Reverse Crunch

Superset C
DB 45-Degree Traveling Lunge
V-Up

Then do pec/lat stretches and Sun Salutation as a post-workout stretch.

Sets: 3
Reps: 8, 10, 12, with decreasing weight
Rest Period: 90 seconds

Schedule:
Sunday: Off
Monday: Upper
Tuesday: Lower
Wednesday: Off
Thursday: Off
Friday: Upper
Saturday: Lower

Duration: Four weeks

I restructured the upper day for this to more properly reflect a wiser exercise selection. Upright rows are out, high pull are in. Rows are in. I’m replacing lateral raises with funky chickens.

http://www.t-nation.com/findArticle.do?article=06-044-training

It’s pretty much a hammer curl to L-Raise to Lateral Raise. That’ll fry my deltoids like nobody’s business. Overkill, maybe, but I want to grow some goddamn shoulders. If anything, the work capacity if my shoulders will jump after this phase.

Like Phase IV, this was originally a program you do the upper day twice, and the lower day once. But after priming my legs in Phase IV twice a week with the Leg Day of Death, I think my legs can handle some front squats, king deadlifts, and traveling lunges.

I can not do dips in the rep range. BUT. I can do dips. Given that it’s the first exercise of the complex, I’ll push myself. We’ll see. Records show I accomplished 8, 6, 4 @ BW in Phase II. So my goal would be to first hit 8, 10, 12. Which is a jump, but something to work towards. If I somehow reach that, then I’d start adding weight on the first set.

Given that I’m going to be doing some 1RM testing on Friday and Saturday, I think it’s wise to take it easy when I start this. Deload is something I have a hard time doing. I’ll try, at least.

Sounds good. Phase V officially starts Monday, December 11th, 2006.