Workout A:
Paused bench press - 5 x 5
Squat - 5 x 5
Overhead press - 5 x 5
Deadlift - 1 x 5+
Workout B:
Paused bench press - 3 x 5
Paused squat - 3 x 5
Bent-over barbell rows - 2 x 5, 1 x 5+
Workout C:
Paused bench press - 1 x 5
Squat - 1 x 5
Overhead press - 1 x 5
Deadlift - 1 x 5
Wasabi training
martes, 24 de junio de 2014
Wasabi Novice Training Routine
This is a sketch of my training routine. The main goal is to have a balance between strength and size. It is simple, and it works mostly as a template. It should be run weekly with at least a day of rest in between.
Workout A:
Paused bench press - 2 x 5, 1 x 5+
Squat - 2 x 5, 1 x 5+
Overhead press - 2 x 5, 1 x 5+
Deadlift - 1 x 5+
Workout B:
Paused bench press - 2 x 5, 1 x 5+
Paused squat - 2 x 5, 1 x 5+ (at 80% of the weight used for squats the previous session)
Bent-over barbell rows - 2 x 5, 1 x 5+
Assistance work
Workout C:
Paused bench press - 2 x 5, 1 x 5+
Squat - 2 x 5, 1 x 5+
Overhead press - 2 x 5, 1 x 5+
Deadlift - 1 x 5+
Workout A:
Paused bench press - 2 x 5, 1 x 5+
Squat - 2 x 5, 1 x 5+
Overhead press - 2 x 5, 1 x 5+
Deadlift - 1 x 5+
Workout B:
Paused bench press - 2 x 5, 1 x 5+
Paused squat - 2 x 5, 1 x 5+ (at 80% of the weight used for squats the previous session)
Bent-over barbell rows - 2 x 5, 1 x 5+
Assistance work
Workout C:
Paused bench press - 2 x 5, 1 x 5+
Squat - 2 x 5, 1 x 5+
Overhead press - 2 x 5, 1 x 5+
Deadlift - 1 x 5+
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