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Workout routine to be performed twice a week
(Tues, Thurs)
(Printer Friendly Version)
Warm-up (w):
Perform warm-up sets wherever you see the
symbol. The warm-up serves not only to lubricate
your joints and increase muscle temperature, but
to prime your nervous system to lift bigger
weights. The following is a warm-up example if
someone is lifting 200 pounds for their work
sets:
Warm-up #1: 100 pounds for 10-12 reps. Light
stretch.
Warm-up #2: 150 pounds for 5-6 reps. Light
stretch.
Warm-up #3: 210 pounds for 1 rep.
*
:
Indicates a need to add weight to that set.
Generally adding 5 percent more weight is
appropriate when this is indicated.
Speed of Reps:
1-1-2 indicates a quick, explosive lift, brief
pause and controlled descent.
2-1-3 indicates a more controlled lift, brief
pause and slow controlled descent.
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