Beyond-Brawn-2nd-Edition

Wednesday (accessory day)
General warmup
a. Calf work
b. Crunch situp
c. Grip work (including finger extension)
d. Side bend
e. Curl
f. Neck work
g. L-fly
Cool down
Friday
General warmup
a. Bench press or parallel bar dip
b. Overhead press
Cool down
HOW TO DESIGN YOUR OWN TRAINING PROGRAMS
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If you complicate the routines by adding exercises and/or training
days, you will dilute the effort given to each set, increase the
demands on your recovery ability, seriously risk overtraining,
water down your enthusiasm for working out, and undermine if
not destroy the potential value of the routines. en you will be
back at square one—with a conventional routine that yields little
or no growth for everyone except the genetically gifted and drugassisted.
FR AMEWORK 4
Twice-a-week three-day-divided program
12.23 is program is similar to Framework 2 but spreads the same number of
exercises, or a slightly increased number of exercises, over three workouts
(mixing major and accessory exercises) but while training only twice a week.
is increases the rest period between workouts for a given exercise relative
to Framework 2, and gives the chance to include more exercises without
overtraining.
12.24 Here is an example of a twice-a-week three-day-divided program:
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