Bodybuilding Program you posted earlier

[tweakxc03]

Andy -

I just read your earlier response to a program you posted in response to a bodybuilding program question (thread closed). I've posted my interpretation of it below for your reference:

Day 1
Incline 3-6 RM, 2-3 x 8-12 backoff sets
DB Bench Press (at slight decline) 2-3 x 8-12
Cable Crossover 2-3 x 10-12
Barbell Curls 4-6 RM, 2-3 x 10-15

Day 2
Squats 3-5RM, 2 x10-20 backoff sets.
Goodmornings 2-3 x10
Ab Wheels, Knees to Elbows

Day 3
Press 3-5 RM, 2-3 x 8-12
Laterals 4x12
Close Grips 2x8-12
LTE 2x8-12
Dips 2 x fail

Day 4
Pullups/Chins 3 sets to fail
Barbell or T-Bar Rows 3 x8-12
Rack Pulls 3 x8-12
Close Grip Pulldowns 2 x8-12
Shrugs 3 x8-12

Day 5
Prowler Workout


A couple quick questions -
1. what kind of rest do you take between the two back-off sets?
2. no Deadlifts or Power Cleans makes me sad. I see you have higher volume rack pulls in there.. but why no heavy DL's? I've never done rack pulls, so I'm just curious here.

[Andy Baker (KSC)]

No reason you can't deadlift on the back day, but if you do some high volume rack pulls you will see why I recommend them for a big back

[cutlet#]

No reason you can't deadlift on the back day, but if you do some high volume rack pulls you will see why I recommend them for a big back

I'm sure this is an absolute killer for the traps, but would that really build the lats that much?

[Eric Larousse]

this is for an intermediate correct?

[Andy Baker (KSC)]

I'm sure this is an absolute killer for the traps, but would that really build the lats that much?

Just do them and you'll know the next day what they work

[Andy Baker (KSC)]

Or advanced

[Dunk]

I am also curious how much time you would be spending between back off sets?

[Andy Baker (KSC)]

5-10 minutes depending on the exercise and how difficult the preceding sets were

[Dunk]

But what about the pump!

[Andy Baker (KSC)]

Don't worry, a set of 10 followed by a set of 20 back squats will leave you with that. You do your short rest period work on the ancillary exercises