dirtyvest's routine

dave law
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2007/06/20 10:53:12 (permalink)

dirtyvest's routine

Hi, been lurking about reading posts for a month or 2 now but this is my first post

decided to move from a 3 day (pull, push, legs) to a 4 day routine, i came across dirtyvest's routine (quoted below) i like the look of it but i have a few questions

what are Roll Over Ext?

Grippers, as in the spring things?

is the ab work high weight or high volume?

GHR = Glute Ham Raises? dont have access to the right equipment, any ideas

Towel Chins. don’t think my grip strength is good enough yet, just do normal pull ups?

any advise is welcome

Thanks for your time


Inc press: 5x5
Dips: 4x6
Close grip chins: 4x8
DL Hold (thick bar)


Front Squat: 5x5
Leg Ext: 4x6
GHR: 5x5


Close Grip Bench: 5x5
Roll Over Ext: 4x6
Standing DB Press: 5x5
Seated DB Cleans: 4x10


Towel Chins: 5x5
T Bar Row: 4x6
One Arm Row: 3x8
Calve Raise: 5x5
Plate Pinch

post edited by dave law - 2007/06/20 12:26:52

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