Supercharge Your Strength By Andy Bolton and Elliot Newman Copyright 2012 All

Supercharge your strength by andy bolton and elliot

This preview shows page 21 - 36 out of 84 pages.

“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 21 Very Light Push Downs (use a band if possible)
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 22 Very Light DB Flies
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 23 Very Light DB Lateral Raises
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 24 Very Light Band Pull Aparts (or incline bench DB Rows)
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 25 Glute Bridge
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 26 Quad Mobilization
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 27 Inner Thigh Mobilization
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 28 Face The Wall Squat
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 29 Wall Ankle Mobilization
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 30 Front To Back Leg Swings
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 31 Side To Side Leg Swings
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 32 Very Light Hamstring Curls
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 33 Very Light Pull Down Abs
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 34 Chapter 4 : The “Supersize Your Strength” 16 Week Training Program The training program is split into four, 4 week blocks (as you’ll see on the following pages). All you need to do is work out your percentages (for the squat, bench press and deadlift training) and then follow the prescribed reps and sets. Remember to follow the program as it is laid out. Don’t be tempted to switch exercises or add and remove sets. Everything is there for a reason. Below each 4 week block of tr aining there are some “important notes”. Pay attention to those carefully because they’ll help you to maximise your results. Good luck and let me know how you get on!..
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“Supercharge Your Strength” By Andy Bolton and Elliot Newman. Copyright ©2012. All Rights Reserved. 35 The “Supersize Your Strength” 16 Week Training Program: Weeks 1 to 4 Important Notes For This Phase (Weeks 1 to 4): On the Bench Press you should use your strongest/competition grip. (For most people this is ‘pinky
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