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strength training ( phase 2 of 3 ) option 1 WITH DOWLOADABLE LOG

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strength training ( phase 2 of 3 ) option 1 WITH DOWLOADABLE LOG

Post  Admin on Mon 22 Aug 2011 - 10:32

I HAVE INCLUDED A LOG FOR YOU TO DOWNLOAD AND PRINT FOR YOUR CONVENIENCE. REFER TO ATTACHMENT AT THE BASE OF THIS POST.


whe strength training i like to change it up from time to time to keep things interesting and to fully challenge myself. This is 1 of the options i use and will add 2nd option in another post. when doing this option i simply pyramid up to a weight which has me struggling to finish the 4th rep on final set of each exercise. i keep a log so i can better my efforts next time i try the same exercise.

workout for strength monday

Rest 2-3 minutes between sets

overhead barbell press 8 6 44
upright rows 8 6 44
cable side laterals 6 6 4

incline dumbell pres 8 6 4 4
decline bench press 8 6 4 4
flat bench flyes 6 6 4


1 arm dumbell rows 8 6 4 4
T-bar row 8 6 4 4
seated cable wide 6 6 4
rows


workout for strength tuesday

barbell curl 8 6 44
drag curls 8 6 44
hammer curls 6 6 4


close grip bench (smith) 8 6 4 4
overhead cable extension 8 6 4 4
straight bar pressdowns 6 6 4


hack squat 8 6 4 4
single leg press 8 6 4 4
romanian barbell deads 6 6 4



workout for strength thursday


Rest 2-3 minutes between sets

deadlifts 8 6 4 4
1 arm rows 8 6 4 4
seated cable 6 6 4

overhead barbell 8 6 44
barbell shrugs 8 6 44
cable side laterals 6 6 4


incline dumbell press 8 6 4 4
decline bench press 8 6 4 4
flat bench flyes 6 6 4



workout for strength friday




squat 8 6 4 4
single leg press 8 6 4 4
romanian barbell deadlifts 6 6 4


barbell curl 8 6 44
preacher curls 8 6 44
seated curls 6 6 4


close grip bench (smith) 8 6 4 4
lying extensions 8 6 4 4
bench dips weighted 6 6 4
Attachments
STRENGTH WORKOUT OPTION 1.xls You don't have permission to download attachments.(10 Kb) Downloaded 1 times
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