Following on from a recent blog post from Nick Mitchell regarding a chest and arm workout I used a similar system to create a leg and a back and shoulder workout which I did this morning.
The idea is sometimes you need a higher volume workout than usual to trash as many muscle fibres as possible using different rep ranges, exercises variation, tempo prescription and rest periods.
I specifically wanted to work on my upper back with rowing variations as because I have been performing a lot of chin ups recently, wanted to ensure the length tension in my back was healthy. Another priority was medial delts however in hindsight, I could probably add another exercise in.
This is how it went...
A Wide Grip Pull Ups (4 x 3-5, 40X1, 150s)
B Thick Double-D T-Bar Row (3 x 12-15, 20X1, 90s)
C1 50' Inc One Arm DB Row, Elbows In (3 x 6-8, 20X1, 0)
C2 Seated Row to Neck (3 x 10-12, 20X0, 60s)
D1 Arnold Press (3 x 10-12, 30X0, 45s)
D2 L-Lateral Raise (3 x 10-12, 2012, 45s)
E1 Bent Over Trap 3 (3 x 6-8, 4010, 30s)
E2 Flat Powell Raise (3 x 6-8, 4010, 30s)
F1 Cable Rope Upright Row (2 x 6, 30X0, 0)
F2 Trap Bar Shrug (2 x 12, 20X1, 0)
F3 Standing DB Shrug (2 x 15, 20X0, 60s)
This is a workout slightly adapted from the strict Poliquin guidelines I usually stick to. For a 3 week microcycle I think it will be a nice (read torturous) change from what I'm used to. However my training partner did describe it as 'one of the best workouts I've had this year'.
Judging from the 3 workouts so far, this might be something I adopt regularly in the future.
If your struggling for a workout template this week, give something similar to this a go and I'm certain you'll be happy with the results.
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