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Chad Waterbury's ABBH

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Dan_l
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2007/06/10 21:34:23 (permalink)

Chad Waterbury's ABBH

Hello,

I am about to start Chad Waterbury's ABBH program, my only problem is I don't have access to a dipping station so need something to replace that exercise with. I am assuming that the dips he means are the chest version so dips off a bench won't be any good I don't think. I read on another thread somebody suggested swapping dips for decline bench press, would this be my best option?

The routine is:

Day 1 (80% of 1RM)
Flat BB Bench Presses
BB Rows

Day 3 (60% of 1RM)
BB Front Squats
Hanging Pikes
Standing Calf Raises

Day 5 (60% of 1RM)
Dips
Chin-Ups

Day 7 (80% of 1RM)
Deadlifts
Seated Calf Raises
Decline Sit-Ups

Cheers,
Dan :)
#1

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    Jazz
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    RE: Chad Waterbury's ABBH 2007/06/11 00:22:54 (permalink)
    I think Military press is a good alternative (though not much chest involvement, but a solid compound) and goes well with chins. I think it was recommended by Chad in his posts on the routine. In fact if you go through all the replies to his routine you'll find a lot of good info (takes a while to get through though).

    I did the routine a while back (had to alter it quite a bit though to fit my life). The only thing I'm not sure about is the way he uses 'supersets' and 'giant sets'. I never did this and imagine it would be really difficult to do in a busy gym....
    #2
    Skrewdriver
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    RE: Chad Waterbury's ABBH 2007/06/11 18:12:41 (permalink)

    Interesting.

    I would've thought that decline benching mimics the moment of a dip the closest, but of course it's an open, not a closed chain exercise.

    I can see Jazz's point, - OH press would go well with chins.

    But looking at that routine WITH the dips... - where is the OH work?????



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    Jazz
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    RE: Chad Waterbury's ABBH 2007/06/11 21:21:27 (permalink)
    Chad's take on this is that the shoulders receive a lot of stimulation from the dips and bench. He has the same view about arms
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    Skrewdriver
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    RE: Chad Waterbury's ABBH 2007/06/11 22:39:26 (permalink)

    Oh right, - cheers

    Well personally I would go with Jazz's suggestion for sure. You're already flat benching on monday, - so make Day 5 a "Horizontal Push/Pull" day



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