ja tässä part II
"On the other hand, you might want to jump to whiner's routine #2. I like this one a lot. So, here it is:
Day 1
-Bench Press: 6,4,2,1 reps
-Inc. DB Bench/Flyes Drop Set: 5 presses, 3 flyes, 3 presses, 3 presses
-Pull-Ups: 3x3
-Barbell Rows: 2 sets of 6
-Shrugs: 6, 3 reps
Day 2
-Squats: 5x5
-Partial Squats or Negatives: 2 sets of partials, or 2 negatives
-High-Rep Conventional DL: 1-2 sets of 20 reps
Day 3
-Pressing Complex: 3 sets strict, 2 sets push-style, 1 drop set
-Barbell Curls: 8, 5, 3 reps
supersetted w/
-Close-Grip Benches: 8, 5, 3 reps
For this routine, like the other, you can take anywhere between 1 and 3 days off between workouts. There is plenty of pressing work in this one, and even some biceps stuff for you guys who are in love with having huge pecs and delts and biceps. On the other hand, your legs are not going to get off easy, as Day 2 is a real bear. You need to go all-out on the squats, and the DLs are performed just like in whiner's routine #1. Take a weight you can get 10-12 with, and take as long as you need to do 20. If you pansy out on the first set, do another as punishment. If you work hard, though, you won't be able to do another set...
On the incline dumbbell drop set, you do a set of 5 reps, and then drop the weight to what you can do 3 very strict flyes with. Do those 3 flyes, and then do 3 presses with that weight, which should be about all you can do at that point. Drop the weight one more time, to something that will cause you to fail at about 3 reps. Done after some heavy benching, this incline complex should certainly 'destroy' your chest.
The pressing complex involves putting progressively more and more weight on the bar. You arrange it so that the first 3 sets can be done in strict fashion, in front of the head. Then the next 2 increases of weight on the bar should see you having to push-press it, using some leg drive and pressing as hard as possible with the shoulders, driving the weight powerfully to lock-out. Then, do one more set where you drop the weight down to what you used for the first set of push presses. Be sure to push press the weight, and then do a controlled strict-rep negative, for about 3 reps. Then strip some weight off so that you can do a set of 5 or so strict presses to the front. Then strip some more weight off so that you can do about 5 strict presses to the back. That is about all your shoulders will be able to handle. If you want, you can have a partner help you do some manual-resistance lateral raises after the presses behind the neck. Go to failure, and this will *really* finish the shoulders... Of course, a little rotator cuff work in-between arm supersets probably wouldn't hurt, either.
In all seriousness, these routines should pack some serious strength, and size if you eat right, on anyone. They are good not just for beginners or 'little guys', but also for advanced men, particularly if you have just spent a while on a higher-volume workout using a lot of movements. These routines will help you to 'concentrate' your new strength and workload ability into the big, important lifts. Now, quit whining, and go try these routines out. You won't be sorry you did, and you will even be glad to tell people you are on the "Whiner's Routine". :^) "
