Training Method

I have been researching a few new training techniques for a couple of days and found one called PRRS.
PRRS stands for, POWER, REP RANGE, SHOCK.
This is programme has been designed by Eric Broser, a link to the article is below:
PRRS
PRRS is basically a combination of three types of weight training. It incoporates compound exercises for the POWER week, lifting heavy weights, but not exeeding 4-6 reps. This increases muscular strength and size.
REP RANGE week is more to do with muscular endurance. Mixing compound, isolated and machine/cable exercises to achieve better muscular endurance, completing sets of 10,12,15 reps.
Finally SHOCK week. This is described as "the most intense and excruciating portion of this routine". This week incoporates supersets and drop sets, it is designed to force your muscles to grow, not giving them time to relax, with minimum rest and maximum effort.

Below I have written my proposed training shedule for the next 9 weeks. I have used the PRRS training gudie and incoporated the exercises I believe will work best.
As this is a first draft I will obviously be tweeking the programme along the way, to see what woks well and what does not.

POWER WEEK, 9WEEK GUIDE

MONDAY CHEST & TRICEPS
Bench Press 4x 4-6
Incline Dumbbell 4x 4-6
Weighted Dips 2-3x 4-6
Weighted Close Arm Push-Up 2-3x 4-6
Close Grip Bench Press 2-3x 4-6

WEDNESDAY BACK & BICEPS
Weighted Chin-Up 2-3x 4-6
Pull Down 3x 4-6
Dead Lift 4x 4-6
Reverse Preacher Curl 2-3x 4-6
Back Dumbbell Row 2-3x 4-6

THURSDAY SHOULDERS & CALFS
Military Press 4x 4-6
Arnie Press 3x 4-6
Shrugs 3x 4-6
Calf Raises 4x 4-6
Seated Calf Raises 4x 4-6


SATURDAY HAMSTRINGS & QUADS
Squats 4x 4-6
Dead Lift 4x 4-6
Leg Extension 2x 4-6
Leg Curl 2x 4-6
__________________________

REP RATE WEEK, 9WEEK GUIDE

MONDAY CHEST & TRICEPS
Bench Press 4x 7-9
Flys 3x 10-12
Pull-Over 2x 13-15
Pull Downs 4x 7-9
Tricep Extension 3x 10-12
Dips 2x 13-15

WEDNESDAY BACK & BICEPS
Dead Lift 4x 7-9
Pull Back 3x 10-12
Pull Down 2x 12-15
Standing Dumbbell Curl 4x 7-9
Isolated Curl 3x 10-12
Seated Curl 2x 12-15

THURSDAY SHOULDERS & CALFS
Military Press 4x 7-9
Seated Lateral Raises 3x 10-12
Cable Extensions 2x 13-15
Standing Calf Raises 4x 7-9
Seated Calf Raises 3x 10-12
Seated2 Calf Raises 2x 13-15

SATURDAY HAMSTRINGS & QUADS
Squats 4x 7-9
Hack Squats 3x10-12
Leg Extensions2x 13-15
Leg Curls 2x 13-15
__________________________

SHOCK WEEK, 9WEEK GUIDE

MONDAY CHEST & TRICEPS
Bench Press/ Fly 2x 8-10
Incline/ Pullover 2x 8-10
Chest Press 1x 8-10/ Drop Set 6-8
Rope Pressdown/ Tricep Extension 2x 8-10
CG Bench Press/ UHG Pressdown 2x 8-10
Overhead Dumbbell 1x 8-10/ Drop Set 6-8

WEDNESDAY BACK & BICEPS
Pull Back/ Reverse Peck Deck 2x 8-10
Seated Row/ Pull-up 2x 8-10
Bent Row 1x 8-10/ Drop 6-8
Stnding Bar Curl/ Seated Dbell Curl 2x 8-10
Preacher Curls/ Hammer Curls 2x 8-10
Concentration Curls 1x 8-10/ 6-8

THURSDAY SHOULDERS & LEGS
Military Press/ Front Raises 2x 8-10
Arnie Press/ Lateral Raises 2x 8-10
Cable Extension 1x 8-10/ Drop 6-8
Hack Squats/ Leg Curls 2x 8-10
Leg Extension/ Stand Calf Raises 2x 8-10
Seated Calf Raises 1x 8-10/ Drop 6-8
___________________________

MON/WED/SAT POWER WEEK ABS
Cable Crunch 4x 4-6
Abs Machine 4x 4-6
Dumbbell Side Bend 4x 4-6

MON/WED/SAT REP RANGE WEEK ABS
Decline Reverse Crunch 4x 7-9
Russian Twist 3x 10-12
Ball Pull In 2x 12x15

MON/WED/SAT SHOCK WEEK ABS
Decl Rev Crunch/ Russian Twist 2x 8-12
Cable Crunch/ Ball Pull In 2x 8-10
Decline Oblique Crunch 1x 8-10/ Drop 6-8