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Old 08-05-2006, 07:30 PM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
Location: CA
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Every forum has this thread, so now shall we. I'll just clean it up a bit.

I'll link it to irongodz, Mike Ruggiera's forum

SUNDAY- SPEED DAY FOR BENCH

BENCH 8-10 sets of 3reps (use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively)

FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES

TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc

UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc

ABS and or NECK

MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT

MAX EFFORT EXERCISE choose one exercise, work to a one rep max, do not perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS(off a low box),
SQUATS(off a high box), DEADLIFT(off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS- (all exercises can be
Enhanced with bands. Also keep a record of max lifts)


LEG CURLSor GLUTE HAM RAISES 3-4 sets of 5-7 reps

LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS (not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS,etc

UPPER BACK MOVEMENT- 3sets of 5-7 reps

BICEPS and ABS

WEDNESDAY- MAX EFFORT DAY FOR BENCH

MAX EFFORT EXERCISE same directions as for max day for squat and deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc

TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each

BACK MOVEMENT- keep reps 10-12 for 3 sets

ABS and or NECK

FRIDAY- SPEED DAY FOR SQUAT

BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest

LEG CURLS 3sets of 10 reps

LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps

SHRUGS 3sets of 10-15 reps as heavy as you can handle it

BICEPS and ABS
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