Tråd: Troy Brown

Training
I am a big fan of high intensity training as I have all of Mike Mentzer's and Dorian Yates books. I train 2-3 times per week in off season (1 day on 2 days off, more days off if I've not fully recovered) . Precontest training is four days per week (two on one off two on)

Monday- shoulders traps and triceps
Smith machine presses 3 sets 6-12 reps
Side lat raises two sets 8-12 reps (go to failure)
Behind the back cable lat raises (go to failure)
Dumbbell shrugs 2 sets to failure.
Triceps-close grip bench presses 1 warm up set two main sets 6-10 reps going to failure

Wednesday-back and rear delts
3 sets of chins 10 reps (warm up)
Bent over rows 1 warm up two main sets 8-12 reps (go to failure)
Hammer strength one rows two sets to failure
12-8 reps close grip lat pull down two sets (go to failure)
10-12 reps quarter dead lifts 1 warm up set two main sets 10 reps
Rear delts- reverse pec fly machine 3 sets to failure.
Bent over lat raises two set failure.

Friday-chest biceps and calves
Incline barbell presses 1 warm up two main sets 5-6reps (go to failure)
Hammer strength incline presses two main sets to failure
12-8 reps. incline dumbbell flies two main sets to failure 8-12 reps
Biceps-e-z bar standing curls 1 warm up set and two main sets to failure 8-10 reps.
Incline dumbbell curls 2 main sets to failure around 8 reps
Two arm high cable curls 1 set to complete failure
Standing calf raises super set toe presses going to failure 3 sets 12 reps
Seated calf raises two sets (I keep going for 45 sec)
Note: I only train my legs every other week.

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