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10. 02. 2017. The Muscle and Strength training program | Weight Training Guide Suitability Lifters who have completed the Muscle 2 program         Anyone who has at least nine months of consistent weight-training experience Instructions Complete all four workouts once a week, in
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  10. 02. 2017. The Muscle and Strength training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength/ 2/6 Suitability Lifters who have completed the Muscle 2 programAnyone who has at least nine months of consistent weight-training experience Instructions Complete all four workouts once a week, in the order provided.The recommend workout schedule is ABXCDXX (where “A”, “B”, “C”, and “D” each represent aworkout day, and “X” represents a rest day). Try not to work out for four days in a row and havethree days o៛.Complete the exercises in the order provided.Perform all of the sets for each exercise before moving on to the sets of the next exercise.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 you are unable to perform one of the exercises for some reason, see the Overview foralternatives.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, 7, and 10, take the last set of every exercise to failure. Then, without resting, reducethe amount of weight on the bar and continue until failure again. This intensity technique isknown as dropset training. Note that it is not safe to use it on some exercises, such as the barbellsquat, 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 training program, you must take a deloadweek (a week during which you must either rest or train lightly). Only then can you move on to thenext program, or redo the same program.Workout A (Pull)ExerciseSets x RepsMuscle weeksStrength weeks*Weeks 1, 4, 7,10Weeks 2, 5, 8,11Weeks 3, 6, 9, 12                     10. 02. 2017. The Muscle and Strength training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength/ 3/6 Barbell deadlift3 x 9–113 x 6–83 x 3–5Seated or lying leg curl2 x 9–112 x 6–82 x 3–5 Seated cable row3 x 9–113 x 6–83 x 3–5Dumbbell bent-over lateralraise3 x 9–113 x 6–83 x 3–5EZ bar curl3 x 9–113 x 6–83 x 3–5Dumbbell Cuban rotation2 x 15–202 x 15–202 x 10–15Bicycle crunch3 x 20–253 x 25–303 x 30–35*If possible, perform a dropset for the last set of every exerciseWorkout B (Push)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1, 4,7, 10Weeks 2, 5,8, 11Weeks 3, 6,9, 12Dumbbell lunge3 x 9–113 x 6–83 x 3–5Barbell hip thrust (YouTube link)2 x 9–112 x 6–82 x 3–5Machine standing calf raise3 x 20–253 x 15–203 x 10–15Barbell bench press3 x 9–113 x 6–83 x 3–5Incline reverse-grip dumbbell bench press(YouTube link)2 x 9–112 x 6–82 x 3–5Seated EZ-bar overhead triceps extension(YouTube link)2 x 9–112 x 6–82 x 3–5One-leg front plank (YouTube link)2 x 60–90 s2 x 60–90 s2 x 90–120 a*If possible, perform a dropset for the last set of every exercise. s = seconds                     10. 02. 2017. The Muscle and Strength training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength/ 4/6 Workout C (Pull)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1,4, 7, 10Weeks 2,5, 8, 11Weeks 3,6, 9, 12Pull-up with dumbbell between feet3 x 9–113 x 6–83 x 3–5Bent-over dumbbell row2 x 9–112 x 6–82 x 3–5Cable face pull3 x 9–113 x 6–83 x 3–5Dumbbell curl3 x 9–113 x 6–83 x 3–5Captain’s chair leg and hip raise with dumbbellbetween feet (or hanging variation)3 x 9–113 x 6–83 x 6–8Wheel rollout3 x 10–153 x 15–203 x 15–20Twisting hyperextension holding plate to chest(YouTube link)2 x 9–112 x 6–82 x 3–5*If possible, perform a dropset for the last set of every exerciseWorkout D (Push)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1, 4,7, 10Weeks 2, 5,8, 11Weeks 3, 6,9, 12Barbell squat3 x 9–113 x 6–83 x 3–5Machine seated calf raise3 x 20–253 x 15–203 x 10–15Hammer-grip dumbbell bench press(YouTube link)3 x 9–113 x 6–83 x 3–5                     10. 02. 2017. The Muscle and Strength training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-and-strength/ 5/6 Workout D (Push)ExerciseSets x RepsMuscle weeksStrengthweeks*Weeks 1, 4,7, 10Weeks 2, 5,8, 11Weeks 3, 6,9, 12Low cable cross-over2 x 9–112 x 6–82 x 3–5Dumbbell one-arm overhead press2 x 9–112 x 6–82 x 3–5Triceps rope push-down2 x 9–112 x 6–82 x 3–5Lying side hip raise2 x 20–252 x 25–302 x 30–35*If possible, perform a dropset for the last set of every exercise Medical disclaimer  Just to be safe, please consult your doctor before starting any training or dietary programs.WeightTraining.guide will not be liable for any incidental, consequential, or other damages arisingfrom the application of the information presented on this website.                   
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