Been training like the Muss for 6 weeks now so after next week, I'm due a rest week which I really need cos I'm fraying at the edges... Gonna just drop the weight right down for a week and then do something diffrent for the next 4 before getting stuck in again. Basically planning to do a One ON/OFF with the weekend free. Off days will see the return of cardio, and for this month, there will be strict eating just to keep the flab in check - by no means a cut, but will be interested to see the impact on strength. I fancy doing some intensity work though as I find recently, I like to get on with sets rather than hang around to much and will be nice to get some sub 60 mins sessions in and reduce that down to 45 over the month before going back hard at Muss stylee.

Note: There is a lot of shoulder side and front isolation as I want to strengthen these areas for benching and overhead pressing but I may be going over kill... Flat Bench Press is only in for doing explosive reps, and possibly reps from boards to work on a sticking point, otherwise I could happily ditch it for a month.

Without further ado...

Squats
Curls
BOR
Shrugs
One arm Side Laterals
Inc DB Press
Front Raises
Dips

BB lunges
Deadlifts
Chins
Upright Row
Seated Side Lats
Inc BB Press
Arnold Press
Preacher Curls

F.Squat
Straight legged deadlifts
DB Row
WG pull downs
Side lats
Flat BB Bench(explosive)
Front Plate Raises
Tricep Exensions

I was looking at doing all at 3*10-12 starting at 60s rest and dopping to 40s by the end of the month but this is where I'd most like advice, as to cadence/sets and reps. Don't want to overload too much, this is just supposed to be a bridge and change to upset the norm a little. However, I would like to be balls close to the wall in each session so maybe better doing every 3 days...

sh1t man you over complicating things and that routine can not be done any where near failure or balls to the wall.

Craig wrote:sh1t man you over complicating things and that routine can not be done any where near failure or balls to the wall.

It can, but he'll need to wave it, so some sessions are light/moderate/heavy to avoid the CNS burnout.

Wardie wrote:

Craig wrote:sh1t man you over complicating things and that routine can not be done any where near failure or balls to the wall.

It can, but he'll need to wave it, so some sessions are light/moderate/heavy to avoid the CNS burnout.

lol you mean make it even more complicated, his job is way too tiring too being fecking around.

True!

If you really want to do a full body..

A
Squat
Bench
Chins
Shoulder Press

B
Deadlift
Incline DB Press
Rows
Arnold DB Press

Keep it simple, obviously you can change the exercises if you want

I do a full body routine when training for strength and a upper lower split for mass, intense yes, failure no.

Something like this;

Squats (wide, sub-para)
High Incline Press
Medium Grip Pullups
Power Cleans

Deadlifts
Front Squats
Dips OR Bench Press
Bentover Rows

Squats (narrow, ATG)
RDLs
Close Grip Chins
Hangclean Pushpress

Craig wrote:sh1t man you over complicating things and that routine can not be done any where near failure or balls to the wall.

We're not talking huge weight here mate, probably only 60% on the big lifts and emphasis on speed rather than total load. will help with my bench sticking point and some ancillary stuff to iron out some other issues. Might be tiring with my job but I train before work so they get the sh!tty useless bit

upright wrote:

Craig wrote:sh1t man you over complicating things and that routine can not be done any where near failure or balls to the wall.

We're not talking huge weight here mate, probably only 60% on the big lifts and emphasis on speed rather than total load. will help with my bench sticking point and some ancillary stuff to iron out some other issues. Might be tiring with my job but I train before work so they get the sh!tty useless bit

Stop being so stubborn and do as your told

I shall take your advice under consideration It's just a bit boring doing only 4/5 moves and hanging about waiting when I could be baking cakes or playing with fuzzy felt...