Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Whole Body Rest Whole Body Rest Whole

Day 1 day 2 day 3 day 4 day 5 day 6 day 7 whole body

This preview shows page 24 - 29 out of 58 pages.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Whole Body Rest Whole Body Rest Whole Body Rest Whole Body Upper Body Lower Body Rest Upper Body Lower Body Rest Upper Body Chest Triceps Back Biceps Shoulders Legs Rest Chest Triceps Back Biceps Shoulders Legs Chest Back Shoulders Arms Legs Rest Chest Back Shoulder s Arms Legs Chest Back Shoulders Legs Biceps Triceps Rest Any potential problems? Chest Biceps Back Triceps Shoulders Legs Rest Chest Biceps Back Triceps Shoulders Legs Three Day Split Routine Strength Training Program Training Program #1 (use for 1–2 weeks) Exercise Sets Repetitions Day 1 Bench Press 5 10, 8, 6, 3, 3 Pec Deck Super Sets Decline Dumbbell Flys 3 sets of 10 each Triceps Extensions Giant Sets Barbell Triceps Extensions 3 sets of 10 each Dips Wrist Curls Super Sets Wrist Extensions 3 sets of 10 each
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Day 2 Seated Rowing 5 10, 8, 6, 3, 3 Lat Pulldowns Super Sets Shoulder Shrugs 3 sets of 10 each E-Z Curl Bicep Curls Preacher Curls Giant Sets Reverse Curls 3 sets of 10 each Day 3 Half Squats (or leg press) 5 10, 8, 6, 3, 3 Leg Extensions Giant Sets Hamstring Curls 3 sets of 10 each Standing Calf Raises Leg Abduction (Lateral Thighs) Super Sets Leg Adduction (Groin) 3 sets of 10 each Military Press (behind neck) 5 10, 8, 6, 3, 3 Shoulder Flys (lateral) Super Sets Upright Rowing 3 sets of 10 each Abdominals Every Workout Secured Leg Sit-ups Unsecured Sit-ups till fatigue Abdominal Crunches Training Program #2 (use following week) Day 1 Exercise Sets Repetitions
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Incline Bench Press 5 10, 8, 6, 3, 3 Pulley Crossovers Super Sets Bent Arm Pullovers 3 sets of 10 each Seated Dumbbell Triceps Extensions 5 10, 8, 6, 3, 6 Close Grip Bench Press Super Sets Supine Barbell Triceps Extensions 3 sets of 10 each Wrist Curls Super Sets Wrist Extensions 3 sets of 10 each Day 2 Front Lat Pulldowns 5 10, 8, 6, 3, 3 Dumbbell Bent-Over Rowing (or Flys) Super Sets Pull-ups 3 sets of 10 each Straight Bar Bicep Curls Giant Sets Single Arm Dumbbell Curls 3 sets of 10 each Concentration Curls Day 3 Same as Training Program # 1 except omit squats insert: Leg Press 4 10, 8, 6, 4 Lunges 4 15, 12, 10, 8 Shoulder Press (front) 5 10, 8, 6, 3, 3 Scissors (shoulder flexion) Super Sets Behind the back shoulder flys 3 sets of 10 each Abdominals Every Workout
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Side Bends 3 15, 15, 15 Cross-over Sit-ups till fatigue Knees to chest till fatigue As well as changing specific exercises, it is important to alter the intensity of the week. Every third week should be of a moderate intensity to allow optimal strength adaptations. Higher repetitions which do not result in muscle failure should characterize the moderate intensity weeks. High intensity weeks should utilize resistances on every set that result in the individual being unable to complete more than the prescribed number of repetitions (muscle failure).
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