Embedded Files
5 Day Routine
5 Day Routine
Monday –Heavy Squat
Tuesday –Heavy Bench Press
Wednesday – Heavy Deadlift
Thursday – Light Squal
Friday – Light Bench Press
Saturday –off
Sunday –off
Four Day Routine
Four Day Routine
Monday –Heavy Squat
Tuesday –Heavy Bench Press
Wednesday –Heavy Deadlift
Thursday –off
Friday – Light Squat, Light Bench Press
Saturday –off
Sunday –off
Three Day Routine
Three Day Routine
Monday – Heavy Squat
Tuesday –off
Wednesday – Heavy Bench Press & Light Squat
Thursday – off
Friday – Light Deadlift & Light Bench Press
Saturday – off
Sunday – off
Guidelines
Guidelines
Heavy: Start with a conservative weight. If you manage five reps in all five sets, add 10 pounds for the next workout. Not 5 pounds, and definitely not 2, but 10.
Light: 80% of the weight used for heavy.
Practice one lift per workout, stretch, and be done.
Wrap up each strength workout with static stretches.
“The benefits of stretching are enormous. Stretching can increase your strength by 10%. It is a lot.” The man explains that “when you lift a weight your muscles contract. And after the workout the muscles remain contracted for some time. The following restoration of the muscles’ length is what recovery is. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains.” Besides, tension and relaxation are the two sides of the same coin, “if the muscle forgets how to lengthen, it will contract more poorly. And that is stagnation of strength.”
Workout Tracker
Workout Tracker
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