Monday- Bench Press (10-15×1-5, 240-260KG), Weighted Dips (5×5), Seated Dumbell Presses, Front Barbell Raises, Pulldowns Behind Neck (full stack), Hammer Curls, Tricep ExtensionsTuesday- Powerlifting Squat (5-10×5-10), Olympic Squat (5-10×5-10), Good Mornings (5×5), Leg Extensions, Calves, Abs/SidesWednesday- Stretching, Restoration exercisesThursday- Narrow… Continue Reading
Monday – Behind Neck Push Press (6-7×3-5), Power Jerks (4-5×2-5), Strict Press (2-3×8-10), Front/Side Raise/Hold Tuesday – Olympic Squat (5-6×3-5), Quarter Squats, Power Cleans (3-5×3-5), Step Ups, Biceps, Abs Thursday – Bent Over Rows (stood on block, 3-4×5-8), High Pulls… Continue Reading
Day One – Morning Workout – 9amBack Squats: 8 x 6-2 (sets x reps)Leg Curls: 6 x 20Leg Extension: 6 x 20Pull ups: 6 x 15Chin ups: 6 x 10Behind the neck Pull down: 4 x 15Rows: 4 x 15Abs:… Continue Reading
Monday – Olympic Squat (one week heavy, one week light), Leg Press (one week light, one week heavy), Step Ups, Leg Extensions, Leg CurlsTuesday – RestWednesday – Bench Press (one week heavy, one week light), Narrow Grip Bench Press (one… Continue Reading
CHEST Incline Bench Press 4 X 10 Flat Bench Press 4 X 10 Decline Bench Press 4 X 10 Flat Dumbell Flyes 4 X 10 BACK Pull-ups 5-7 Failure Bent over Rows 5 X 8-10 Lat-Pulldowns 5 X 8-10 Seated… Continue Reading
Remember to add weight to barbell after every two weeks Course 1 (9 weeks): 3 Workouts per week. 1. Barbell Swing (simple warm up lifting only the barbell from the floor to over your head in a standing position) :… Continue Reading