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Greyskull LP - Arms plugin

Kritag

Feb 6th 2015

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Greyskull LP - Arms plugin

DOWNLOADS/VIEWS: 108/13096

RATING: 89 (FROM 14 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day A: Always contains a squat (Front or back)
Day B: Always contains deadlift.

1st. week: A (Bench), B (Press), A (Bench)
2nd. week: A (Press), B (Bench), A (Press)
etc.

Two auxilliary exercises is added to each day (which by now have two compound lifts each), based on preceding exercises, i.e. triceps isolation on bench days, biceps isolation on press days etc.

Squats, bench press and shoulder press are to be performed 2x5, 1x5+ meaning the last rep will be done to failure.

Deadlifts follow a similar template, but instead of 2x5, 1x5+ it's to be done 1x5+ only (not including warm-up sets).

If 5 reps cannot be performed on the last 1x5+ set on the aforementioned exervices, 10% of this weight is to be taken off next workout. Then work your way up in suitable increments to go past your previous PR. The amount of reps on the 1x5+ set also serves as an indicator for how much can be added next workout. Less than five reps: Deload. More than five reps: Add weight accordingly.

Dips and chin-ups/pull-ups are to be done in 2 sets of 6-8 reps.

Triceps pulldowns and biceps curls are to be done in 2 sets of 10-12 reps.

A - Bench 4 exercises, 41 mins

	Barbell Bench Press	5x5 reps	rest: 120s
	Barbell Squat	5x5 reps	rest: 120s
	Dip	2x8 reps	rest: 120s
	Cable Shoulder Extension	2x12 reps	rest: 120s

A - Shoulderpress 4 exercises, 42 mins

	Barbell Shoulder Press	5x5 reps	rest: 120s
	Barbell Squat	5x5 reps	rest: 120s
	Chin-Up	2x8 reps	rest: 120s
	Barbell Curl	2x12 reps	rest: 120s

B - Bench 4 exercises, 41 mins

	Barbell Bench Press	5x5 reps	rest: 120s
	Barbell Deadlift	5x5 reps	rest: 120s
	Dip	2x8 reps	rest: 120s
	Cable Shoulder Extension	2x12 reps	rest: 120s

B - Shoulderpress 4 exercises, 42 mins

	Barbell Shoulder Press	5x5 reps	rest: 120s
	Barbell Deadlift	5x5 reps	rest: 120s
	Chin-Up	2x8 reps	rest: 120s
	Barbell Curl	2x12 reps	rest: 120s

A - Bench 4 exercises, 41 mins

	Barbell Bench Press	5x5 reps	rest: 120s
	Barbell Front Squat	5x5 reps	rest: 120s
	Dip	2x8 reps	rest: 120s
	Cable Shoulder Extension	2x12 reps	rest: 120s

A - Shoulderpress 4 exercises, 42 mins

	Barbell Shoulder Press	5x5 reps	rest: 120s
	Barbell Front Squat	5x5 reps	rest: 120s
	Chin-Up	2x8 reps	rest: 120s
	Barbell Curl	2x12 reps	rest: 120s

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