Truth.
Day 1
|
Shoulders + Biceps
|
Sets
|
Reps
|
*Barbell Military Press
|
2-3
|
5-8
|
|
Lateral Raises
|
2-3
|
8-12
|
|
Arnold Press
|
2-3
|
8-12
|
|
Barbell Biceps Curls
|
3
|
8-12
|
|
Concentration Curls
|
2-3
|
8-12
|
Day 2
|
Legs
|
Sets
|
Reps
|
*Squats (front or back)
|
4
|
5-8
|
|
Good Mornings
|
3
|
5-8
|
|
Single-Leg Press
|
2-3
|
8-12
|
|
Calves in leg press
|
2-3
|
12-15
|
Day 3
|
Chest + Triceps
|
Sets
|
Reps
|
*Bench Press
|
4
|
6-8
|
|
Dips
|
2-3
|
12-15
|
|
Incline Dumbbell Press
|
2-3
|
8-12
|
|
EZ Bar Pullover/Triceps Extensions
|
2-3
|
8-12
|
|
Floor Flyes
|
2-3
|
6-8
|
Day 4
|
Back
|
Sets
|
Reps
|
Power Clean
|
2-3
|
5-8
|
|
High Pull
|
2-3
|
5-8
|
|
*Deadlift (Sumo or Conventional)
|
2-3
|
5-8
|
|
Stiff-Legged Deadlift
|
2-3
|
5-8
|
|
Barbell or Dumbbell Row
|
2-3
|
5-8
|
Notes
If you must, an addition of Day 5 of Biceps and Triceps only training is ok.
Abs: 1-4 times per week at the end of scheduled workout.
Rest: 30sec-3mins
*Denotes lifts that must be performed, otherwise all lifts are interchangeable and may be performed in any order, to accommodate use of equipment in a busy commercial gym. If you only have time for one lift, do these.
Sets: Prescribed sets are working sets, and you may take as many warmup sets as you like.
Reps: For example, if prescribed 5-8reps, pick a weight that has you failing, or nearly failing, within that range. If you can hit 8 reps easily, increase weight, or if you have trouble getting 5 reps, reduce weight.
Duration: Try to keep workouts to 75mins or less. 60mins is better.
Diet: Eat a lot. Common sense.
Sleep: Lots. 8hrs minimum.
Once a month, reduce rep range to 3-5reps. You can also rotate the days you reduce reps. For example, Week 1, reduce reps for Day 1 only. Week 2, reduce reps for Day 2 only etc.
Keep a log.
Generally, try to stick with the program. You may add, subtract, or substitute any lifts, except for the denoted lifts, and stick with the general rep and set range.
If anyone tries this, go with it for at least a couple of months, and let me know how you go.
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