Wednesday accessory day

General warmup a. Calf work b. Crunch situp c. Grip work (including finger extension)

Cool down Friday

General warmup a. Bench press or parallel bar dip b. Overhead press

Cool down

If you complicate the routines by adding exercises and/or training days, you will dilute the effort given to each set, increase the demands on your recovery ability, seriously risk overtraining, water down your enthusiasm for working out, and undermine if not destroy the potential value of the routines. ^en you will be back at square one—with a conventional routine that yields little or no growth for everyone except the genetically gifted and drug-assisted.

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