Idlewild Mackem
Striker
Has anyone any experience of doing this or know anyone who has? Couple of the PTs in the gym I use have recommended it to me and I am actually coming to the end of a training cycle so could give it a go over the next few weeks for a bit of a change. It looks intense as fuck given how knacked those doing it in the gym are. Thoughts? (sorry, it's really long)
More info here: https://www.ldnmuscle.com/the-6-12-25-workout-protocol/?v=79cba1185463
Day 1 Shoulders and Abs:
A1. 6 reps: Standing Military Press – 40X0 tempo (4=4 seconds down 0=zero rest at the bottom of the movement, x=explode & 0=zero rest at the top of the movement), Rest 10 seconds
A2. 12 reps: Seated Dumbbell Presses (elbows facing forward (supinated grip)) – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Prone Dumbbell Lateral Raises on 45 Degree Incline Bench (on your stomach, for rear delts) – 20X0 tempo – Rest 120 seconds. Repeat 2-5 times
A1. 6 reps: Weighted Hanging Leg Raises – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Weighted Cable Crunches – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Floor Crunches – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
Day 2 Arms:
A1. 6 reps: Standing Olympic Bar Curls – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Seated Incline Bench (45 Degree) Dumbbell Curls – 30X0 tempo, Rest 10 seconds
A3. 25 reps: High Cable Curls – 20X0 tempo, Rest 120 seconds. Repeat 2-5 times
A1. 6 reps: Weighted Dips – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Lying Dumbbell Extension (dumbbell scull crushers) – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Overhead Rope Extension – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
Day 4 Quads & Hips:
A1. 6 reps: Medium Stance Squats – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Bulgarian Split Squats with Weight – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Leg Extensions – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
A1. 6 reps: Medium Stance Deadlifts – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Leg Curls – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Back Extensions or good mornings – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
Day 6 Chest & Back:
A1. 6 reps: Incline Bench Press – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Flat Dumbbell Press (supinated grip) – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Cable Flys – 20X0 tempo OR weighted flys, Rest 120 seconds. (Repeat 2-5 times)
A1. 6 reps: Bent Over Rows – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Neutral Grip Chin Ups – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Rope Rows – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
More info here: https://www.ldnmuscle.com/the-6-12-25-workout-protocol/?v=79cba1185463
Day 1 Shoulders and Abs:
A1. 6 reps: Standing Military Press – 40X0 tempo (4=4 seconds down 0=zero rest at the bottom of the movement, x=explode & 0=zero rest at the top of the movement), Rest 10 seconds
A2. 12 reps: Seated Dumbbell Presses (elbows facing forward (supinated grip)) – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Prone Dumbbell Lateral Raises on 45 Degree Incline Bench (on your stomach, for rear delts) – 20X0 tempo – Rest 120 seconds. Repeat 2-5 times
A1. 6 reps: Weighted Hanging Leg Raises – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Weighted Cable Crunches – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Floor Crunches – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
Day 2 Arms:
A1. 6 reps: Standing Olympic Bar Curls – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Seated Incline Bench (45 Degree) Dumbbell Curls – 30X0 tempo, Rest 10 seconds
A3. 25 reps: High Cable Curls – 20X0 tempo, Rest 120 seconds. Repeat 2-5 times
A1. 6 reps: Weighted Dips – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Lying Dumbbell Extension (dumbbell scull crushers) – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Overhead Rope Extension – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
Day 4 Quads & Hips:
A1. 6 reps: Medium Stance Squats – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Bulgarian Split Squats with Weight – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Leg Extensions – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
A1. 6 reps: Medium Stance Deadlifts – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Leg Curls – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Back Extensions or good mornings – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)
Day 6 Chest & Back:
A1. 6 reps: Incline Bench Press – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Flat Dumbbell Press (supinated grip) – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Cable Flys – 20X0 tempo OR weighted flys, Rest 120 seconds. (Repeat 2-5 times)
A1. 6 reps: Bent Over Rows – 40X0 tempo, Rest 10 seconds
A2. 12 reps: Neutral Grip Chin Ups – 30X0 tempo, Rest 10 seconds
A3. 25 reps: Rope Rows – 20X0 tempo, Rest 120 seconds. (Repeat 2-5 times)