3-2-1 anti overtraining program

[Steve]

Copied and pasted

3-2-1 anti overtraining program

This program is ideal for the following people:

People who don't have time to spend hours in the gym
People who are suffering from overtraining
People who are coming off a steroid cycle
People who just want to try something different
It is a four day split and works on 1 mass exercise for 3 sets and 5 reps, a secondary exercise for 2 sets, 8 reps and a final single exercise for pumping the blood into the muscle.

For this program you will need to keep a training journal, because each week your intensity must increase. By this I mean that you cannot, while on this program, decrease your weight for each exercise, you must either increase it or keep it the same and do more reps...

Also, remember to warm up and stretch before every exercise.

Day 1 - Back, Calves and Rear Delts

Exercise Sets Reps Comments
Chins 3 12, 12, 12 Warm up
Deadlifts 3 5, 5, 5 Go to the maximum, if you do more than 5 reps, you are going too light
Barbell Rows 2 8, 8 Use an underhand or overhand grip
Dumbell Rows 1 Max Use this to finish off you back completely
Bent over raises 2 12, 12 Keep strict on this one and raise your elbows behind your back

Day 2 - Chest, Triceps

Exercise Sets Reps Comments
Barbell Bench Press 3 5, 5, 5 Old classic!
Incline Dumbell Press 2 8,8 Keep it strict
Flat Flyes 1 8 Go to failure
French Press 3 5, 5, 5 Keep your elbows in
Tricep pushdowns 2 8, 8 Try to do each rep slowly
Kickbacks 1 10 Do them one arm at a time

Day 3 - Legs

Exercise Sets Reps Comments
Leg Extensions 2 15, 15 Warm up
Squats 3 5, 5, 5 Go deep and keep your head up
Leg Press 2 8, 8= Second set to failure
Leg Extensions 1 Max Go to failure
Stiff Deadlifts 3 5, 5, 5 Use this for maximum hamstring growth
Leg Curls 2 8, 8
Dumbell Leg Curls 1 Max An old forgotten exercise

Day 4 - Shoulders, Biceps

Exercise Sets Reps Comments
Dumbell Press 3 5, 5, 5 Keep it strict
Upright Rows 2 8, 8 Keep your grip wide
Side laterals 1 Max
Barbell Curls 3 5, 5, 5 Keep your elbows in and your shoulders back
Preacher Curls 2 8, 8
Concentration Curls 1 Max Keep it strict

Very interesting Steve. Where did you find this? And have you used it coming off cycle? BTW -- how were the results from the low dose of deca you were thinking of using for your joints?

[Steve]

Haven't used this method. I saw it and it looked interesting.

I am still planning what to take......it will probably be and the end of the year....Maybe I won't even use the Deca. It will be Winny and Primo. I just experimented with the Winny the last time.....had no joint pain.

Steve