Originally Posted by Weight Lifting Program
Week 1 is working on Power.
CHEST
EXERCISE SETS REPS TEMPO REST
Bench Press 3 4-6 4/0/X 5 min
Incline Press 3 4-6 4/0/X 5 min
Weighted Dip 2 4-6 4/0/X 5 min
BACK
EXERCISE SETS REPS TEMPO REST
Weighted WG Pull-up 3 4-6 4/0/X 5 min
Underhand Grip Bent Row 3 4-6 3/0/X 5 min
CG Seated Cable Row 2 4-6 3/0/X 4 min
SHOULDERS
EXERCISE SETS REPS TEMPO REST
Military Press 3 4-6 4/0/X 5 min
WG Barbell Upright Row 2 4-6 3/0/X 5 min
Bent Lateral 2 4-6 2/0/X 4 min
BICEPS
EXERCISE SETS REPS TEMPO REST
Barbell Curl 2 4-6 4/0/X 4 min
Preacher Curl 2 4-6 4/0/X 4 min
Alternating Dumbbell Curl 2 4-6 3/0/X 4 min
TRICEPS
EXERCISE SETS REPS TEMPO REST
CG Bench Press 3 4-6 4/0/X 4 min
Lying Extension 2 4-6 3/0/X 4 min
Dumbbell Overhead Extension 2 4-6 4/0/X 4 min
QUADS
EXERCISE SETS REPS TEMPO REST
Bar Squat 3 4-6 4/0/X 5 min
Leg Press 3 4-6 4/0/X 5 min
Leg Extension 2 4-6 4/0/X 4 min
HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 4-6 4/0/X 4 min
Stiff-Leg Deadlift 3 4-6 4/0/1 5 min
Single Leg Curl 2 4-6 4/0/X 4 min
TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Barbell Shrug 2 4-6 2/0/X 4 min
CG Barbell Upright Row 2 4-6 3/0/X 4 min
LOWER BACK
EXERCISE SETS REPS TEMPO REST
Dead Lift 3 4-6 3/1/X 5 min
Good Mornings 2 4-6 4/0/X 5 min
FOREARMS
EXERCISE SETS REPS TEMPO REST
Barbell Wrist Curl 2 4-6 2/0/X 3 min
Barbell Reverse Curl 2 4-6 4/0/X 4 min
CALVES
EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 3/1/X 3 min
Seated Calf Raise 2 4-6 3/1/X 3 min
ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit-up 3 6-8* 4/0/2 3 min
Weighted Hanging Straight Leg Raise 2 6-8* 3/0/1 3 min
*I do not believe in going as low as 4-6 reps when it comes to abdominal training. This would require too much resistance, which could cause injury. 6-8 reps is about as low as I feel any trainee should go.
Week 2 is Rep Range.
CHEST
EXERCISE SETS REPS TEMPO REST
Incline Press 3 7-9 2/1/2 3 min
Smith Machine Press to Neck 3 10-12 2/1/2 3 min
Cable Crossover 2 13-15 2/1/2/1 2min
BACK
EXERCISE SETS REPS TEMPO REST
WG T-Bar Row 3 7-9 2/1/2 3 min
Underhand Grip Pull Down 3 10-12 2/1/2/1 2 min
Unilateral Seated Cable Row 2 13-15 2/1/2/1 2 min
SHOULDERS
EXERCISE SETS REPS TEMPO REST
Seated Dumbbell Press 3 7-9 2/1/2 3 min
Side Lateral Raise 2 10-12 2/0/2 2 min
Unilateral Cable Bent Lateral 2 13-15 2/0/2/1 2 min
BICEPS
EXERCISE SETS REPS TEMPO REST
Incline Dumbbell Curl 2 7-9 2/1/2 3 min
Low Cable Curl 2 10-12 2/1/2/1 2 min
Concentration Curl 2 13-15 2/1/2/1 2 min
TRICEPS
EXERCISE SETS REPS TEMPO REST
Weighted Dips 3 7-9 2/0/2 3 min
Rope Press Down 2 10-12 2/0/2/1 2 min
Dumbbell Kick Back 2 13-15 2/0/2/1 2 min
QUADS
EXERCISE SETS REPS TEMPO REST
Hack Squat 3 7-9 2/1/2 3 min
Leg Extension 3 10-12 2/0/2/1 2 min
Walking Lunge 2 13-15 (per leg) 2/0/2 3 min
HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Seated Leg Curl 2 7-9 2/0/2/1 3 min
Stiff-Leg Dead Lift 3 10-12 2/1/2 3 min
Unilateral Lying Leg Curl 2 13-15 2/1/2/1 2 min
TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Dumbbell Shrug 2 1 X 7-9, 1 X 10-12 2/1/2/1 2 min
Behind Back Barbell Shrug 2 1 X 10-12, 1 X 13-15 2/0/2/1 2 min
LOWER BACK
EXERCISE SETS REPS TEMPO REST
Partial Rack Dead Lift 3 2 X 7-9, 1 X 10-12 2/1/1 3 min
Back Extension 2 13-15 2/1/2/1 2 min
FOREARMS
EXERCISE SETS REPS TEMPO REST
Barbell Reverse Wrist Curl 2 1 X 7-9, 1 X 10-12 2/0/1/1 2 min
Behind Back Barbell Wrist Curl 2 1 X 10-12, 1 X 13-15 1/0/1/1 2 min
CALVES
EXERCISE SETS REPS TEMPO REST
Standing Calf Raise 3 1 X 7-9, 2 X 10-12 2/1/2/1 2 min
Seated Calf Raise 2 13-15 2/1/2/1 2 min
ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Cable Crunch 2 7-9 2/0/2/1 2 min
Hanging Knee Raise 2 10-12 2/1/1 2 min
Side Crunch 1 13-15 (each side) 2/0/1/1 2 min
Week 3 is Shock.
CHEST
EXERCISE SETS REPS TEMPO REST
Superset: Incline Flye & Bench Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Smith Machine Incline Press & Dumbbell Pullover 2 8-10 each 1/0/1 CMR
Dropset: Pec Deck Machine 1 10-12, drop, 6-8 1/0/1 CMR
BACK
EXERCISE SETS REPS TEMPO REST
Superset: Straight Arm Pull Down & WG Bent Row 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CR)
Superset: CG T-Bar Row & Underhand Grip Pull Down 2 8-10 each 1/0/1 CMR
Dropset: Medium Parallel Grip Seated Cable Row 1 10-12, drop, 6-8 1/0/1 CMR
SHOULDERS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Bent Lateral & Arnold Dumbbell Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: WG Barbell Upright Row & Side Lateral Raise 2 8-10 each 1/0/1 CMR
Dropset: Dumbbell Front Raise 1 10-12, drop, 6-8 1/0/1 CMR
BICEPS
EXERCISE SETS REPS TEMPO REST
Superset: Incline Dumbbell Curl & Preacher Curl 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Overhead Cable Curl & Barbell Curl 1 8-10 each 1/0/1 CMR
Dropset: Concentration Curl 1 10-12, drop, 4-6 1/0/1 CMR
TRICEPS
EXERCISE SETS REPS TEMPO REST
Superset: V-Bar Press Down & Dips Between Benches 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Incline EZ-Bar Overhead Extension & Underhand Grip Press Down 1 8-10 each 1/0/1 CMR
Dropset: Decline Lying EZ-Bar Extension 1 10-12, drop, 6-8 1/0/1 CMR
QUADS
EXERCISE SETS REPS TEMPO REST
Superset: Leg Extensions & Barbell Squats 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Leg Press & Leg Extension 2 8-10 each 1/0/1 CMR
Dropset: Smith Lunge 1 10-12, drop, 6-8 1/0/1 CMR
HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Leg Curl & Leg Press (feet top of platform) 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Stiff- Leg Dead Lift & Lying Leg Curl 2 8-10 each 1/0/1 CMR
Dropset: Standing Unilateral Leg Curl 1 10-12, drop, 4-6 1/0/1 CMR
TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Dumbbell Shrug & Cable CG Upright Row 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Barbell Shrug 1 10-12, drop, 6-8 1/0/1 CMR
LOWER BACK
EXERCISE SETS REPS TEMPO REST
Superset: Back Extensions & Dead Lifts 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Good Mornings 1 10-12, drop, 6-8 1/0/1 CMR
FOREARMS
EXERCISE SETS REPS TEMPO REST
Superset: Barbell Wrist Curl & Cable Rope Hammer Curl 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Barbell Reverse Wrist Curl 1 10-12, drop, 4-6 1/0/1 CMR
CALVES
EXERCISE SETS REPS TEMPO REST
Superset: Calf Press & Standing Calf Raise 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1 CMR
ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Superset: Lying Straight Leg Raise & Incline Sit-Up 2 10-12 each 1/0/1 Cardiovascular/mental recovery
Once you complete a 3-week mini cycle of P/RR/S, simply return to the beginning and repeat. Keep the exercises the same, but strive to train more intensely during the next cycle. Your goal should be to either increase the amount of weight you lift while maintaining the same reps, or, to complete more reps while using the same weights. After 9 full week meso-cycle (three 3-week P/RR/S cycles) it is best to take a full week off from the gym, or to at least engage in one week of very light training to allow you to recharge your batteries.
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