Hybrid P/RR/S

[fit]

Mostly this is for Hoopie-

I see last year that you did this for Hybrid:

HYBRID WEEK

LEGS
Squats 3 x 4-6
Single leg leg press 1 x 13-15, 1 x 10-12, 1 x 7-9
Super set: leg ext/ front squat 2 x 8-10 each


CHEST
Bench press 3x6
Flyes 1 x 13-15, 1 x 10-12, 1 x 7-9
Super set: cable crossover/incline smith press 2x10


SHOULDERS
Milt press 3x6
Cable side laterals 1 x 13-15, 1 x 10-12, 1 x 7-9
Super set: seated side laterals/wide grip upright row 2x10


BACK
Rack deads 3x6
Smith bent single arm rows 1 x 13-15, 1 x 10-12, 1 x 7-9
Super set: stiff arm pulldowns/rev. grip bent row 2x10


ARMS
Ez bar curls 3x6
Concentration curls 1 x 13-15, 1 x 10-12, 1 x 7-9
Super set: preacher curl/reverse curl 2x10

Skull 3x6
Pushdowns 1 x 13-15, 1 x 10-12, 1 x 7-9
Super set: reverse grip pushdowns/incline overhead ext 2x10

Or something like it. How did it work for you? What would you change? On the middle lift, the 1 x 13-15, 1 x 10-12, 1 x 7-9, sets, do you up the weight or just restrict the reps?

[RUBICON19]

I am gonna put my 2 cents in. I am sure Hoop's will be by to answer. I just wanted to say that the set up looks good and I believe that increasing weight at each set would be optimal

[fit]

Thanks Randy! Staring at it I thought you"d have to add weight...

[youngblood]

Pretty much how I would set up my week too....

[fit]

I've decided to try this workout for a month.

Not sure how to do a "Smith bent single arm row"?

[Hoopie]

Fit sorry buddy i never saw this thread....Increase the weight as the rep scheme drops. I loved hybrid workout. Brought on some great deep muscle pain. I am running the advanced form of P/RR/S now and it includes a little of the Hybrid form in it. I apologies for missing this and getting back to you so late on it.

As far as the smith machine single arm rows how i did them was to get a bench and place it along the bar. Then use the same technique as bent db rows except with a smith machine. I actually prefered these to db rows...

[fit]

Thanks Steve,

I should have PM'd you but never got to it. I'll look into that- I can't envision there being room with our smith set-up. If not- DB's will be fine.

Thanks for letting me steal your routine.

[fit]

The supersets are 4 total sets right? 10/10 10/10?

[Hoopie]

fit said:

The supersets are 4 total sets right? 10/10 10/10?

Yes