The Muscle and Strength 2 Training Program _ Weight Training Guide | Weight Training | Self Care

Please download to get full document.

View again

of 5
All materials on our website are shared by users. If you have any questions about copyright issues, please report us to resolve them. We are always happy to assist you.
Information Report
Category:

Documents

Published:

Views: 3 | Pages: 5

Extension: PDF | Download: 0

Share
Related documents
Description
Misce
Transcript
  10. 02. 2017. The Muscle and Strength 2 training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength-2/ 2/7 Suitability Lifters who have completed the Muscle and Strength programAnyone who has at least 12 months of consistent weight training experience Instructions Complete all 韠ve workouts once a week, in the order provided.The recommend workout schedule is ABCXDEX (where “A”, “B”, “C”, “D”, and “E” each represent aworkout day, and “X” represents a rest day). Try not to work out for 韠ve days in a row and havetwo days o韬.Complete the exercises in the order provided.During muscle weeks, rest for 30 to 90 seconds between sets and 1 to 2 minutes betweenexercises.During strength weeks, rest for 2 to 5 minutes between sets and 1 to 2 minutes betweenexercises.If, for some reason, you can’t perform one of the exercises, see the Overview for alternatives.Choose a weight that will make hitting the rep range challenging.Increase the weight whenever the reps become easier. Add a maximum of 5 lb or 2.5 kg to upper-body exercises, and a maximum of 10 lb or 5 kg to lower-body exercises.In weeks 1, 4, and 7, take the last set of every exercise to failure, put down the weights, wait for 15to 20 seconds, pick the weights back up, and continue until you hit failure again. This intensitytechnique is known as rest-pause training. Note that you can’t use it on some exercises, such asthe barbell squat, unless you have a spotter.Don’t forget to warm up before, and cool down after, each workout. Once you have completed the Muscle and Strength 2 training program, you must take a deloadweek. Only then can you move on to another program, or redo the same program.Workout A (Back, biceps, core)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1, 4,7Weeks 2, 5,8Weeks 3, 6, 9Pull-up with dumbbell between feet3 x 9–113 x 6–83 x 3–5                     10. 02. 2017. The Muscle and Strength 2 training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength-2/ 3/7 Workout A (Back, biceps, core)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1, 4,7Weeks 2, 5,8Weeks 3, 6, 9Cable twisting one-arm row (YouTubelink)3 x 9–113 x 6–83 x 3–5EZ bar curl2 x 9–112 x 6–82 x 3–5EZ bar reverse curl (YouTube link)2 x 9–112 x 6–82 x 3–5Dumbbell lying external shoulderrotation2 x 15–202 x 15–202 x 10–15Bicycle crunch3 x 20–253 x 25–303 x 30–35Lying side hip raise2 x 20–252 x 25–302 x 30–35*If possible, perform a rest pause for the last set of every exerciseWorkout B (Chest, shoulders, triceps, core)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1,4, 7Weeks 2,5, 8Weeks 3, 6,9Barbell bench press3 x 9–113 x 6–83 x 3–5Incline reverse-grip dumbbell bench press(YouTube link)3 x 9–113 x 6–83 x 3–5Barbell overhead press3 x 9–113 x 6–83 x 3–5Wide-grip barbell upright row2 x 9–112 x 6–82 x 3–5                     10. 02. 2017. The Muscle and Strength 2 training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength-2/ 4/7 Workout B (Chest, shoulders, triceps, core)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1,4, 7Weeks 2,5, 8Weeks 3, 6,9Cable face pull3 x 9–113 x 6–83 x 3–5Triceps dip with dumbbell between feet2 x 9–112 x 6–82 x 3–5One-leg front plank (YouTube link)2 x 60–90 s2 x 60–90s2 x 90–120 s*If possible, perform a rest pause for the last set of every exerciseWorkout C (Legs and core)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1,4, 7Weeks 2,5, 8Weeks 3, 6,9Barbell squat3 x 9–113 x 6–83 x 3–5Dumbbell side lunge (YouTube link)2 x 9–112 x 6–82 x 3–5Seated or lying leg curl3 x 9–113 x 6–83 x 3–5 Machine standing calf raise one leg at a time3 x 20–253 x 15–203 x 10–15Machine seated calf raise one leg at a time2 x 20–252 x 15–202 x 10–15Hanging leg and hip raise with dumbbellbetween your feet3 x 9–113 x 6–83 x 6–8Cable twist (YouTube link)2 x 9–112 x 6–82 x 3–5                     10. 02. 2017. The Muscle and Strength 2 training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength-2/ 5/7 Workout C (Legs and core)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1,4, 7Weeks 2,5, 8Weeks 3, 6,9*If possible, perform a rest pause for the last set of every exerciseWorkout D (Upper body)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks1, 4, 7Weeks2, 5, 8Weeks 3,6, 9Weighted inverted row (YouTube link)3 x 9–113 x 6–83 x 3–5One-arm lat pull-down (YouTube link)2 x 9–112 x 6–82 x 3–5Weighted push-up or hammer-grip dumbbell benchpress (YouTube link)3 x 9–113 x 6–83 x 3–5Low cable cross-over2 x 9–112 x 6–82 x 3–5Dumbbell bent-over lateral raise3 x 9–113 x 6–83 x 3–5Cable triceps kickback (YouTube link)3 x 9–113 x 6–83 x 3–5Incline dumbbell curl2 x 9–112 x 6–82 x 3–5*If possible, perform a rest pause for the last set of every exerciseWorkout E (Lower body)ExerciseSets x Reps                   
Recommended
View more...
We Need Your Support
Thank you for visiting our website and your interest in our free products and services. We are nonprofit website to share and download documents. To the running of this website, we need your help to support us.

Thanks to everyone for your continued support.

No, Thanks