Hi Guys,
My Name is pierre farine am i am been training for several years now on and off but just like a year ago i been seriuos of training i am 5 11" and i weight 130 pounds last time i weight myselved.
Rob can you help me to make the program work with the equipment i have?i have a power tower for pull-ups and dips.diferent atachments for doing diferent forms of pull-ups i have power block dumbbell of 90 pounds i have a large,medium and ez curl bars,sandbabs small,medium and large and adjustable bench but is not set up for bar bench pressing so rob i dont know if the program can work since i dont bench,squat and i dont deadlifted since i dont know proper techinique of this lift is a techinical lift and i want to be injury free and like i told before i doing these days pull-ups and chin-ups in many mariations,parell bar dips and clean and presses and curl and press in vany variations,dumbbell,sandbags and barbells.let me know if we can make this program work with my limited equipment.thanks for your help.
sincerly,
pierre farine.
New meat here!!!!
Welcome Pierre,
Rob can you help me to make the program work with the equipment i have?i have a power tower for pull-ups and dips.diferent atachments for doing diferent forms of pull-ups i have power block dumbbell of 90 pounds i have a large,medium and ez curl bars,sandbabs small,medium and large and adjustable bench but is not set up for bar bench pressing so rob i dont know if the program can work since i dont bench,squat and i dont deadlifted since i dont know proper techinique of this lift is a techinical lift and i want to be injury free and like i told before i doing these days pull-ups and chin-ups in many mariations,parell bar dips and clean and presses and curl and press in vany variations,dumbbell,sandbags and barbells.let me know if we can make this program work with my limited equipment.thanks for your help.
sincerly,
pierre farine.
OK Pierre, here we go...
You want to substitute dips for bench presses in The Blueprint. Hell of an upper body lift too.
The pull ups and chin ups are likewise excellent as are the dumbells for 1 legged dumbell squats, rows of all sorts and even stiff legged deadlifts. Let's look at the standard Famine Template:
Monday
Legs, Back and Bi's with 2 minutes of rest between sets, 3 total sets for each movement in the 4-6 rep range. These should be structured as jump sets in the following fashion as follows.
- Squats (dumbells, one leg) with a weight that finds you able to perform 4-6 reps immediately into
- One arm dumbell (substitute for seated cable) rows for 4-6 rep range
Rest for approximately 2 minutes and repeat for 2 more rounds
Biceps
- Standing barbell curls for 4- 6 reps
REST 2 minutes
- DB curls (substitute for incline) for 4-6 reps
REST 2 minutes
- EZ bar (substitute for Preacher curls) for 4-6 reps
DONE
Wednesday
Chest, shoulders and tri's with 1 minute in between sets, 4 total sets for each movement in the 8-10 rep range. Jump set pairings should be as follows:
- Dips (substitute Wide grip bench press) for 8-10 reps immediately into
- DB (substitute for seated DB) shoulder presses for 8-10 reps
Rest 1 minute
- Close grip dips (Substitute for close grip bench press) for 8-10 reps
immediately into
- DB (substitute for Seated) DB shoulder presses for 8-10 reps
Rest 1 minute
- Dips (substitute for Incline bench press) for 8-10 reps immediately into
- DB shoulder presses for 8-10 reps
Rest 1 minute
- Dips 8-10 reps immediately into
- DB shoulder presses for 8-10 reps
Rest one minute and begin the following:
Triceps
- Dips for 8-10 reps
REST 1 minute
- Skull crushers/lying tricep extensions for 8-10 reps
REST 1 minute
- Overhead DB extensions for 8-10 reps
REST 1 minute
- Overhead DB extensions for 8-10 reps
DONE
Friday
Repeat Monday's workout but with this time with 5 sets and just 30 seconds between sets.
- Select a weight that puts you in the 12-15 rep range.
- This is a tough workout but it gets us to where we need to be in the specified 5 day timeframe.
Hope that helps..
Rob can you help me to make the program work with the equipment i have?i have a power tower for pull-ups and dips.diferent atachments for doing diferent forms of pull-ups i have power block dumbbell of 90 pounds i have a large,medium and ez curl bars,sandbabs small,medium and large and adjustable bench but is not set up for bar bench pressing so rob i dont know if the program can work since i dont bench,squat and i dont deadlifted since i dont know proper techinique of this lift is a techinical lift and i want to be injury free and like i told before i doing these days pull-ups and chin-ups in many mariations,parell bar dips and clean and presses and curl and press in vany variations,dumbbell,sandbags and barbells.let me know if we can make this program work with my limited equipment.thanks for your help.
sincerly,
pierre farine.
OK Pierre, here we go...
You want to substitute dips for bench presses in The Blueprint. Hell of an upper body lift too.
The pull ups and chin ups are likewise excellent as are the dumbells for 1 legged dumbell squats, rows of all sorts and even stiff legged deadlifts. Let's look at the standard Famine Template:
Monday
Legs, Back and Bi's with 2 minutes of rest between sets, 3 total sets for each movement in the 4-6 rep range. These should be structured as jump sets in the following fashion as follows.
- Squats (dumbells, one leg) with a weight that finds you able to perform 4-6 reps immediately into
- One arm dumbell (substitute for seated cable) rows for 4-6 rep range
Rest for approximately 2 minutes and repeat for 2 more rounds
Biceps
- Standing barbell curls for 4- 6 reps
REST 2 minutes
- DB curls (substitute for incline) for 4-6 reps
REST 2 minutes
- EZ bar (substitute for Preacher curls) for 4-6 reps
DONE
Wednesday
Chest, shoulders and tri's with 1 minute in between sets, 4 total sets for each movement in the 8-10 rep range. Jump set pairings should be as follows:
- Dips (substitute Wide grip bench press) for 8-10 reps immediately into
- DB (substitute for seated DB) shoulder presses for 8-10 reps
Rest 1 minute
- Close grip dips (Substitute for close grip bench press) for 8-10 reps
immediately into
- DB (substitute for Seated) DB shoulder presses for 8-10 reps
Rest 1 minute
- Dips (substitute for Incline bench press) for 8-10 reps immediately into
- DB shoulder presses for 8-10 reps
Rest 1 minute
- Dips 8-10 reps immediately into
- DB shoulder presses for 8-10 reps
Rest one minute and begin the following:
Triceps
- Dips for 8-10 reps
REST 1 minute
- Skull crushers/lying tricep extensions for 8-10 reps
REST 1 minute
- Overhead DB extensions for 8-10 reps
REST 1 minute
- Overhead DB extensions for 8-10 reps
DONE
Friday
Repeat Monday's workout but with this time with 5 sets and just 30 seconds between sets.
- Select a weight that puts you in the 12-15 rep range.
- This is a tough workout but it gets us to where we need to be in the specified 5 day timeframe.
Hope that helps..
-
pierrefarine
- Posts: 2
- Joined: Wed May 26, 2010 7:07 pm