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08-04-2007, 05:09 AM
| #1 |
| Gym Legend   Join Date: Nov 2006 Location: Trinity University, San Antonio, Texas, USA Age: 20
Posts: 1,347
Rep Power: 8484    |  Basic Westside Template 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
__________________ "Muscle, Shoulder and Joint Injuries" by Eric3237 |
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08-05-2007, 01:35 AM
| #2 |
| Crossfit what?  Join Date: Sep 2006 Location: U.S.
Posts: 6,367
Height: 5'9'' Weight: 182lbs. Rep Power: 105922   | Good info. |
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08-05-2007, 06:36 AM
| #3 |
 Join Date: Nov 2006 Location: Merseyside Age: 26
Posts: 4,937
Height: 5'11" Weight: 195lb Rep Power: 222093 | Yeh, I like it. Nice one Anuj
__________________ Email: wala[@]extremebodybuilding.net |
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