Vanguard News Network
VNN Media
VNN Digital Library
VNN Reader Mail
VNN Broadcasts

Old July 27th, 2004 #1
Sean Martin
......
 
Join Date: Jun 2004
Posts: 9,397
Sean Martin
Default Strength, Mass, And Power Workout

(3 days per week—1 on, 1 off)
Monday
LEGS: Squats
1x 16 reps, 1x 12 reps, 1 x 8 reps, 1x 6 reps, 1 x 5 reps, 1 x 4 reps, 1 x 10 reps
BACK: T-Bar Rows or Seated Rows
1 x 16 reps, 1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 2 x 5 reps, 1 x 10 reps
CALVES: Standing Calf Raises
1 x 12 reps, 1 x 8 reps, 1 x 6 reps, 1 x 10 reps

Wednesday
CHEST: Bench Presses
1 x 12 reps, 1 x 10 reps, 1 x 6 reps, 1 x 5 reps, 1 x 4 reps, 1 x 8 reps
CHEST/TRICEPS: Parallel Bar Dips
1 x 12 reps, 1 x 10 reps, 1 x 8-10 reps
BICEPS: Barbell Curls
1 x 10 reps, 1 x 8 reps, 2 x 6 reps
ABDOMINALS: Reverse Crunches
2 x 20 reps

Friday
LEGS, HIPS, BACK: Deadlifts
1 x 12 reps, 1 x 8 reps, 1 x 6 reps, 1 x 5 reps, 3 x 3 reps, 1 x 8 reps
SHOULDERS: Military Presses or Behind The Neck Presses
1 x 10 reps, 1 x 8 reps, 2 x 6 reps, 1 x 8 reps
CALVES: Seated Calf Raises
1 x 12 reps, 2 x 8 reps, 1 x 10 reps
ABDOMINALS: Crunches
2 x 20 reps

After a light warm-up set for each body part, adjust the weights used so that you are struggling to achieve the desired number of reps. Don’t sacrifice proper form for the sake of excessive weight, but the final rep of each set should be nearly impossible to complete. If you are able to breeze through each set, then the weights selected are too light and must be increased. When you get stronger while using proper form, you give your body no choice but to grow.
__________________
http://www.vnnforum.com/showpost.php...64&postcount=9
Doppelhaken, Draco, Richard H, ToddinFl, Augustus Sutter, Chain, Subrosa, Jarl, White Will, whose next?
 
Old August 1st, 2004 #2
Subrosa
Banned
 
Join Date: Dec 2003
Location: Burning Down Indian Country
Posts: 6,185
Default

There are a lot of variations to this, here is a great site that has been a big help for me, thanks to TylerD for turning me on to it:

http://www.exrx.net/
 
Reply

Share


Thread
Display Modes


All times are GMT -5. The time now is 02:18 PM.
Page generated in 0.08081 seconds.