Here's what Friday might look like for each week....
Since there was a lot of volume for back the previous day, there won't be a high demand for rear delt exercises. Most of these first weeks are OVT
Friday:
Non-Linnear Periodization-
Week One: (structural hypertrophy)
1. Shoulders/Triceps
A1) Dumbbell Press: 4 sets of 10
A2) Incline Lateral Raise: 4 sets of 10-12
A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]
B1) Machine Military Press: 3 sets of 10
B2) Wide Grip Upright Rows: 3 sets of 12-15
B1- 3-0-1 Tempo, 15 seconds rest before supersetting B2.
B2- 4-0-1 Tempo, 60 seconds rest. [Post Fatigue Supersets]
C1) Bentover Lateral Raises: 3 sets of 12-15
C1- 4-0-1 Tempo, 60 seconds rest.
D1) Decline Triceps Extension: 3 sets of 10-12
D2) Reverse Cable Pressdowns: 3 sets of 15
D1- 3-0-1 Tempo, 15 seconds rest before supersetting D2.
D2- 6-0-2 Tempo, 60 seconds rest. [regular superset]
E1) Cable Pressdowns: [Triple drop set], each set 10 reps. Allow for 15 seconds break between each drop in weight.
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Week Two: (Functional, Limit Strength)
1. Lower-
- Front Squats: 3 sets of 6-8
- Pullthroughs: 3 sets of 8
- Leg Extensions: 3 sets of 8-10
A1) Leg Press: 3 sets of 6-8
A2) Seated Leg Curls (toes in): 3 sets of 8-10 [superset]
- Calves: 4 sets of 10
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Week Three: (Functional Strength)
1. Full Body
- A2G Squats: 5 sets of 5 reps
- Incline Bench: 5 sets of 5 reps
- JS Rows: 5 sets of 5 reps
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Last edited by Darkhorse; 12-13-2005 at 10:27 PM.
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