Upper body day A
Incline bench - heavy 5 sets of 10 reps
Close grip bench - heavy 5 sets of 10 reps
Barbell shoulder press - heavy 5 sets of 10 reps
Wide grip pull ups - 80% effort x 5 sets, reps vary
Barbell rows - 80% of other day's weight 5 sets of 10 reps
straight bar curls - heavy 5 sets of 10 reps
Lower body day A
Dead lift - heavy 5 sets of 10 reps
Squat - 80% of other day's weight 5 sets of 10 reps
Leg Press - 80% of other day's weight 5 sets of 10 reps
Leg curl - 5 sets of 10 reps
Calf raises - 3 x 12 reps
Leg Raises - 4 sets
Upper body day B
Pull ups - 5 sets of ? reps, max effort
Barbell rows - Heavy 5 sets of 10 reps
Incline bench - 80% of other days weight 5 sets of 10 reps
Close grip bench - 80% of other day's weight 5 sets of 10 reps
Barbell Press - 80% of other day's weight 5 sets of 10 reps
straight bar curls - 80% of other day's weight 5 sets of 10 reps
Lower body day B
Squat - heavy 5 sets of 10 reps
Dead lift - 80% of other day's weight 5 sets of 10 reps
Leg Press - heavy 5 sets of 10 reps
Leg extension - heavy 5 sets of 10 reps
Calf raises - 3 x 30 reps
Leg raises
You follow this same routine for 4 weeks. Then for the next 4
weeks you keep the exact same exercises in the same order
but change the reps for to 5 instead of 10. So the next 4
weeks are 5 sets of 5 reps.
The final 3 weeks of this program is the power lifting phase.
During these 3 weeks you keep the exact same exercise
in the same order but do 5 sets of 3 reps. Then you take
a week off for the 4th week and start fresh with 5 sets of 10.
A quick overview of this program is:
4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.
Friday, October 29, 2010
First training cycle
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