|
July 27th, 2004 | #1 |
......
Join Date: Jun 2004
Posts: 9,397
|
Strength, Mass, And Power Workout
(3 days per week—1 on, 1 off) MondayLEGS: 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? |
August 1st, 2004 | #2 |
Banned
Join Date: Dec 2003
Location: Burning Down Indian Country
Posts: 6,185
|
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/ |
Share |
Thread | |
Display Modes | |
|