SFGiants
MuscleHead
- Apr 20, 2011
- 1,091
- 129
This is no longer Madcow it's my altered version I had to come up with because the program itself had too many Squat days and Bench days IMO which is not needed.
Madcow
Monday
Squat as program says
Bench as program says
Row as program says
Assistance: 3 sets of weighted Hypers, GHR or Reverse Hypers and weighted Abs 3 to 4 sets
Wednesday
No Squatting 2x a week is plenty
Military or other shoulder work as program says
Deadlift as program says every 3 weeks on the other weeks do GM's or other Deadlift variatios for 8's to 12's in reps for 4 sets.
Assistance: 4 sets of Rear Delts and 2 to to 3 sets of Curls
Friday
Squat as program says
Heavy Tricep work like Close Grip bench, Close Grip Floor Press, Skull Crushers (Pick one and hit it hard)
Rows as program says
Assistance: 3 sets of weighted Hypers, GHR or Reverse Hypers and weighted Abs 3 to 4 sets
Madcow
Monday
Squat as program says
Bench as program says
Row as program says
Assistance: 3 sets of weighted Hypers, GHR or Reverse Hypers and weighted Abs 3 to 4 sets
Wednesday
No Squatting 2x a week is plenty
Military or other shoulder work as program says
Deadlift as program says every 3 weeks on the other weeks do GM's or other Deadlift variatios for 8's to 12's in reps for 4 sets.
Assistance: 4 sets of Rear Delts and 2 to to 3 sets of Curls
Friday
Squat as program says
Heavy Tricep work like Close Grip bench, Close Grip Floor Press, Skull Crushers (Pick one and hit it hard)
Rows as program says
Assistance: 3 sets of weighted Hypers, GHR or Reverse Hypers and weighted Abs 3 to 4 sets
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