d218
08-17-09, 1:21 am
hey guys i was wondering if weighted dips would be an ok substitute for flat db presses ... i am doing a version of layne norton's program layout ... my heavy days i will do 4 straight sets of the same weight and try to increase the weight by 5lbs each week... here it is
day 1 heavy upper:
flat bb bench 5x5 (1x5 @ 60%, 1x5 @ 80%, 3x5 working sets)
bb rows 5x5 (same)
standing military press 5x5 (same)
weighted chins 3x5-6
day 2 heavy lower: (deadlift focus)
deadlift 5x5 (ramp to a top set)
front squat 3x8
calves 3x8-10
weighted hyperextensions
day 3 rest
day 4 chest/shoulders/triceps
incline db 3x8
weighted dips 3x8-10
db shoulder press 3x8-10
incline fly 2-3x10
cgbp 3x8-10
tricep pushdowns 2-3x12
day 5 back/bi
pullups 20-40 reps
db rows 3x8-10
cg pulldowns 3x10
row variant 3x10-12
bb curls 3x8-10
shrugs 3x8-10
day 6 rest
day 7 leg/light shoulders
squats 4x5 (ramp to a top set)
sldl 3x8
leg press 3x8-10
walking lunges 1xhallway
calves 2x2 with widegrip upright rows with side raises 2x10-12
day 8 rest
day 9 repeat
day 1 heavy upper:
flat bb bench 5x5 (1x5 @ 60%, 1x5 @ 80%, 3x5 working sets)
bb rows 5x5 (same)
standing military press 5x5 (same)
weighted chins 3x5-6
day 2 heavy lower: (deadlift focus)
deadlift 5x5 (ramp to a top set)
front squat 3x8
calves 3x8-10
weighted hyperextensions
day 3 rest
day 4 chest/shoulders/triceps
incline db 3x8
weighted dips 3x8-10
db shoulder press 3x8-10
incline fly 2-3x10
cgbp 3x8-10
tricep pushdowns 2-3x12
day 5 back/bi
pullups 20-40 reps
db rows 3x8-10
cg pulldowns 3x10
row variant 3x10-12
bb curls 3x8-10
shrugs 3x8-10
day 6 rest
day 7 leg/light shoulders
squats 4x5 (ramp to a top set)
sldl 3x8
leg press 3x8-10
walking lunges 1xhallway
calves 2x2 with widegrip upright rows with side raises 2x10-12
day 8 rest
day 9 repeat