AestheticBrah
2012-07-13, 17:59
Vince Girondas RAW Beginners Program
Decline Pulley hugs- 12 reps
-This is a decline cable flyes. Because most beginners are weak Vince felt this was the only exercise to successfully hit the lower pec line and improve the overall chest appearance.
Seated cable row- 12 reps
Lateral raises- 10 reps
Triceps Pushdowns- 10 reps
Barbell body drag curls- 10 reps
-Just like a barbell curl however keep the bar in contact with your body and drag it up to your neck to remove front delt recruitment.
Seated wrist curls- 12 reps
Leg extensions- 12 reps
Leg curls- 12 reps
Standing calf raises- 20 reps
Now the really crazy part-
How often: 6 days a week.
This is a month long program to get the athlete in the best shape in the shortest time here it is:
Week 1: One set of each exercise, 6 days a week.
Week 2: Two sets per exercise, 6 days a week.
Week 3: Three sets, six days.
Week 4: Three sets, six days.
Har aldrig sett något liknande. Någon som har testat detta? Jag menar, var är Marklyften, Knäböjen och Bänkpressen?? Ville bara dela med mig av detta schemat då jag tycker det är ett konstigt schema för nybörjare. :o
Decline Pulley hugs- 12 reps
-This is a decline cable flyes. Because most beginners are weak Vince felt this was the only exercise to successfully hit the lower pec line and improve the overall chest appearance.
Seated cable row- 12 reps
Lateral raises- 10 reps
Triceps Pushdowns- 10 reps
Barbell body drag curls- 10 reps
-Just like a barbell curl however keep the bar in contact with your body and drag it up to your neck to remove front delt recruitment.
Seated wrist curls- 12 reps
Leg extensions- 12 reps
Leg curls- 12 reps
Standing calf raises- 20 reps
Now the really crazy part-
How often: 6 days a week.
This is a month long program to get the athlete in the best shape in the shortest time here it is:
Week 1: One set of each exercise, 6 days a week.
Week 2: Two sets per exercise, 6 days a week.
Week 3: Three sets, six days.
Week 4: Three sets, six days.
Har aldrig sett något liknande. Någon som har testat detta? Jag menar, var är Marklyften, Knäböjen och Bänkpressen?? Ville bara dela med mig av detta schemat då jag tycker det är ett konstigt schema för nybörjare. :o