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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
WholeBodyRestWholeBodyRestWholeBodyRestWholeBodyUpperBodyLowerBodyRestUpperBodyLowerBodyRestUpperBodyChestTricepsBackBicepsShouldersLegsRestChestTricepsBackBicepsShouldersLegsChestBackShouldersArmsLegsRestChestBackShouldersArmsLegsChestBackShouldersLegsBicepsTricepsRestAny potential problems?ChestBicepsBackTricepsShouldersLegsRestChestBicepsBackTricepsShouldersLegsThree Day Split Routine Strength Training ProgramTraining Program #1 (use for 1–2 weeks)ExerciseSetsRepetitionsDay 1Bench Press510, 8, 6, 3, 3Pec DeckSuper SetsDecline Dumbbell Flys3 sets of 10 eachTriceps ExtensionsGiant SetsBarbell Triceps Extensions3 sets of 10 eachDipsWrist CurlsSuper SetsWrist Extensions3 sets of 10 each
Day 2Seated Rowing510, 8, 6, 3, 3Lat PulldownsSuper SetsShoulder Shrugs3 sets of 10 eachE-Z Curl Bicep CurlsPreacher CurlsGiant SetsReverse Curls3 sets of 10 eachDay 3Half Squats (or leg press)510, 8, 6, 3, 3Leg ExtensionsGiant SetsHamstring Curls3 sets of 10 eachStanding Calf RaisesLeg Abduction (Lateral Thighs)Super SetsLeg Adduction (Groin)3 sets of 10 eachMilitary Press (behind neck)510, 8, 6, 3, 3Shoulder Flys (lateral)Super SetsUpright Rowing3 sets of 10 eachAbdominals Every WorkoutSecured Leg Sit-upsUnsecured Sit-upstill fatigueAbdominal CrunchesTraining Program #2 (use following week)Day 1ExerciseSetsRepetitions
Incline Bench Press510, 8, 6, 3, 3Pulley CrossoversSuper SetsBent Arm Pullovers3 sets of 10 eachSeated Dumbbell Triceps Extensions510, 8, 6, 3, 6Close Grip Bench PressSuper SetsSupine Barbell Triceps Extensions3 sets of 10 eachWrist CurlsSuper SetsWrist Extensions3 sets of 10 eachDay 2Front Lat Pulldowns510, 8, 6, 3, 3Dumbbell Bent-Over Rowing (or Flys)Super SetsPull-ups3 sets of 10 eachStraight Bar Bicep CurlsGiant SetsSingle Arm Dumbbell Curls3 sets of 10 eachConcentration CurlsDay 3Same as Training Program # 1 except omit squats insert:Leg Press410, 8, 6, 4Lunges415, 12, 10, 8Shoulder Press (front)510, 8, 6, 3, 3Scissors (shoulder flexion)Super SetsBehind the back shoulder flys3 sets of 10 eachAbdominals Every Workout
Side Bends315, 15, 15Cross-over Sit-upstill fatigueKnees to chesttill fatigueAs well as changing specific exercises, it is important to alter the intensity of the week. Every third week shouldbe 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 resistanceson every set that result in the individual being unable to complete more than the prescribed number of repetitions (muscle failure).