Made this today, on the P/RR/S method that i learned about from DocJ. Tell me what you guys think. If you dont know what P/RR/S is, click here: http://www.steroidology.com/forum/s...577&postcount=7

Heres My Routine:

POWER:

Monday: Chest, Bicepts

Bench Press: 4 x 4-6
Incline Dumbell Press: 3 x 4-6
Weighted Dips: 2-3 x 4-6
Standing Barbell Curl: 3 x 4-6
Hammer Curl: 3 x 4-6
Seated Curl: 2 x 4-6

Tuesday: Legs, Abs

Hack Squat: 4 x 4-6
Leg Press: 3 x 4-6
Lunges: 3 x 4-6
Standing Calves: 3 x 4-6
Leg Press Machine Calves: 3 x 4-6
Seated Calves: 2 x 4-6

Wednesday: OFF

Thursday: Back, Traps, Tri's

Deadlift: 4 x 4-6
Pullup: 3 x 4-6
Row: 3 x 4-6
Chin Up: 2 x 4-6
Shrugs: 4 x 4-6
Close Grip Press: 3 x 4-6
Dips: 3 x 4-6
Skull Crushers: 2 x 4-6

Friday: Shoulders, Calves, Abs

Military Press - 4 x 4-6
Dumbbell Press - 3 x 4-6
Bent Over Row - 3 x 4-6
Standing Calves: 3 x 4-6
Leg Press Machine Calves: 3 x 4-6
Seated Calves: 2 x 4-6

Weekend: OFF

REP RANGE

Monday: Chest, Bicepts

Inclined Dumbbell Press - 4 x 7-9
Flat Bench Flies - 3 x 10-12
Machine Flat Bench - 3 x 13-15
Standing Barbell Curl - 4 x 7-9
Inclined Curl - 3 x 10-12
Cable Curl - 2 x 13-15

Tuesday: Legs, Abs
Squat - 4 x 7-9
Machine Press: 3 x 10-12
Leg Extention: 3 x 13-15
Leg Curl: 3 x 13-15
Standing Calves: 3 x 7-9
Leg Press Machine Calves: 3 x 10-12
Seated Calves: 2 x 13-15

Wednesday: OFF

Thursday: Back, Traps, Tri's

Deadlift: 4 x 7-9
Pullup: 3 x 10-12
Seated Row: 2 x 13-15
Shrugs: 3 x (10-15)
Close Grip: 4 x 7-9
Overhead Extention: 3 x 10-12
Rope Pulldowns: 2 x 13-15

Friday: Shoulders, Calves, Abs

1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Flye: 2 x 13-15
Standing Calves: 3 x 7-9
Leg Press Machine Calves: 3 x 10-12
Seated Calves: 2 x 13-15

Weekend: OFF

SHOCK

Monday: Chest, Bicepts

Flat Bench Flies/Bench Press - 2 x 8-10
Inclined Dumbbell press/High Cable Flies - 2 x 8-10
Standing Barbell Curl - 4 x 7-9
Machine Press Dropset: 1 x 8-10, drop, 6-8
Preacher Curls/Standing BB Curl - 2 x 8-10
Hammer Curl/Cable Curls - 2 x 8-10
Sitting Curl - 1 x 8-10, drop, 6-8

Tuesday: Legs and Abs

Leg Extentions/Squat - 2 x 8-10
Leg Press/Leg Curls - 2 x 8-10
Hack Squat - 1 x 8-10, drop, 6-8
Sitting Calves/standing calves - 2 x 8-10
Calves Press/Machine Calves - 2 x 8-10

Wednesday: OFF

Thursday: Back, Traps, Tri's

T-bar row/Deadlift - 2 x 8-10
Barbell row/Pullup - 2 x 8-10
Reverse Close Crip Pulldown - 1 x 8-10, drop 6-8
Shrugs - 2 x 8-10, drop, 6-8
Skull Crusher/CG Bench Press: 2 x 8-10 each
Dips/Rope Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8

Friday: Shoulders, Calves, Abs

Sitting Lat Raises/Military Press - 2 x 8-10
Dumbbell Press/Bent over row - 2 x 8-10
Machine Press - 1 x 8-10, drop, 6-8
Sitting Calves/standing calves - 2 x 8-10
Calves Press/Machine Calves - 2 x 8-10

I've said it before and I'll say it again, too much volume. Especially off cycle. I do like the idea of hyptertrophy one week and power the next.

I've said it before and I'll say it again, too much volume. Especially off cycle. I do like the idea of hyptertrophy one week and power the next.