| Back To The Basics With Ladders |
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| Posted on Tue 19 Feb 2008 (467 reads) |
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Time Per Workout 20- 60 minutes Monday sets 10-14 - average rest time between sets 2 minutes range =30sec- 4 minutes 1.Squat – 1x15 @ 15RM 2.Bench Press - 6 x 3 with a 5RM* (Maximal Strength) 87.5% of 1rm Example: For 180 max that’s 150 185=160 190=165 195=170 200=175 205=180 210=185 4.Dumbbell Bench Press – 1x15 @15RM 4.Military Press or clean and press 1x10-15 @12RM 5.CHINUPS 1-5 sets of 5 weighted @5RM Wednesday- 13 - average rest time between sets 2 minutes range =30sec- 4 minutes 1.Squat – 5x3 @ 5RM 2.Bench Press - Day 3: 3 x 8 with a 10RM (Hypertrophy Strength) For 180 – 135 185=140 190=145 195=150 200=155 205=160 210=165 215=170 3.One Arm Rows (not counting dumbbell weight) 5x5 30lbs 40lbs 50lbs 60lbs 70lbs 80lbs 4.Straight or E-Z Curls – 5x5 do 10rm do 9rm do 8rm do 7rm do 6rm do 5rm Friday –20- N/A - average rest time between sets 2 minutes range =30sec ---4minutes 1.Dead Lifts – start at 95 and move up initial the weight is to heavy or doesn’t allow good form 2.Bench press 8x3 18rm 180 = 100 185 = 100 190=105 195=105 200=110 205=110 210 =115 215 =115 3.Clean And Press – 3x3 90% or 4rm 4.Pull-ups – 3x3 with 50 pounds 5.Dumbbell Curls – 20lbs 2x12-15 -------------------------------------------------------------------------------------------------------------- Optional exercise during workout – shrugs, pushdown’s, skull crushers, calves raises, Lateral raises, hammer curls, dumbbell chest fly’s, All off days ladders and days missed at the gym .Do not do over 3 times in a week and not on training days The table shows 1 set do 3 sets 2 crunches 2 pushups 1 pull-ups 4 4 2 6 6 3 8 8 4 10 10 5 Total pushups/crunches per set = 30 over three sets 90 reps Total pull-ups per set = 15 over 3 sets that’s 45 Increase the bottom number of the ladder every 2 weeks |
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