Advanced trainee - Phase 2
Continuing in a similar manner as the complete newbie, the more advanced trainee progresses in his intensity phase. We also dropped the Wednesday squats:
WEEK 6
Format - Weights x reps x sets
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 115x3, 155x3, 200x3
Squat: 200x3x3 (warmup 95x5, 155x5)
Row: 200x3x3 (warmup 135x5)
Workout 2 (wednesday)
Deadlift: 245x5x5 (warmup 135x5, 205x2)
Military press: 95x3x3
Pullups: Bodyweight x3x3 + 20lbs
Workout 3 (friday)
Bench: 185x3x3
Squat: 135x3, 175x3, 215x3
Row: 135x3, 175x3, 215x3
WEEK 7
Format - Weights x reps x sets
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 135x3, 165x3, 205x3
Squat: 205x3x3 (warmup 95x5, 155x5)
Row: 205x3x3 (warmup 135x5)
Workout 2 (wednesday)
Deadlift: 255x5x5 (warmup 135x5, 205x2)
Military press: 100x3x3
Pullups: Bodyweight x3x3 + 25lbs
Workout 3 (friday)
Bench: 190x3x3
Squat: 135x3, 175x3, 220x3
Row: 135x3, 175x3, 220x3
WEEK 8
Format - Weights x reps x sets
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 135x3, 165x3, 210x3
Squat: 210x3x3 (warmup 95x5, 155x5)
Row: 210x3x3 (warmup 135x5)
Workout 2 (wednesday)
Deadlift: 265x5x5 (warmup 135x5, 205x2)
Military press: 105x3x3
Pullups: Bodyweight x3x3 + 30lbs
Workout 3 (friday)
Bench: 195x3x3
Squat: 135x3, 175x3, 225x3
Row: 135x3, 175x3, 225x3
WEEK 9
Format - Weights x reps x sets
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 135x3, 165x3, 215x3
Squat: 215x3x3 (warmup 95x5, 155x5)
Row: 215x3x3 (warmup 135x5)
Workout 2 (wednesday)
Deadlift: 275x5x5 (warmup 135x5, 205x2)
Military press: 110x3x3
Pullups: Bodyweight x3x3 + 35lbs
Workout 3 (friday)
Bench: 200x3x3
Squat: 135x3, 175x3, 230x3
Row: 135x3, 175x3, 230x3
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