Ovo je valjda poslednje poglavlje ovog popularnog programa
, tekst ne stavljam vec samo program vezbanja 4 puta nedeljno koji planiram da probam na prolece verovatno. Znam da je Stevco imao iskustva sa ovime pa bi mogao da baci neki komentar kao i ostali naravno.
MONDAY – Max-Effort Upper Body
A. Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
• Thick bar or regular barbell bench press
• Barbell floor press
• Rack lockouts / Suspended chain lockouts
• Incline barbell bench press (regular grip or close grip)
• Close-grip bench press (index finger on smooth part of bar)
• Weighted chin-ups
• Board presses or foam presses
• Chain bench press (*recommended for not-so-skinny bastards)
• Band bench press (*recommended for not-so-skinny bastards)
• Reverse band bench press (*recommended for not-so-skinny bastards)
B. Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
• Flat DB bench press (palms in or out)
• Incline DB bench press (palms in or out)
• DB floor press (palms in)
• Barbell push-ups (wearing weighted vest)
• Blast strap push-ups (wearing weighted vest)
• “Criss-cross” chain push-ups
• “Triceps death”
• Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)
C. Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
• DB rows
• Barbell rows
• Seated cable rows (various bars)
• T-bar rows
• Chest supported rows
Group 2
• Rear delt flyes
• Scarecrows
• Face pulls
• Seated DB “power cleans”
• Band pull-aparts
D. Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
• DB shrugs
• Barbell shrugs
• Safety squat bar shrugs
• Behind the back barbell shrugs
E. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
• Barbell curls (regular or thick bar)
• DB curls (standing)
• Seated Incline DB curls
• Hammer curls
• Zottmann curls
• Iso-hold DB curls
TUESDAY – Dynamic-Effort Lower Body
A. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
• Box jumps
• Vertical jumps
• Broad jumps
• Hurdle hops (jump over hurdle and land on ground)
• Box squat into box jump
• Depth jumps (onto box)
• Weighted Reactive box jumps
B. Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
• Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)
• Barbell reverse lunge, front foot elevated
• Barbell reverse lunge w/ knee lift (front foot elevated)
• Step-ups (box height slightly above knee)
C. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
• 45-degree hyperextensions
• Reverse hyperextensions
• Pull-throughs
• Swiss ball back bridge + leg curl
• Glute-ham raises
• Romanian deadlift
• Forward sled dragging, upright posture (3 sets of 30 yards)
D. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
• DB side bends
• Offset barbell side bends
• Barbell Russian twists
• Low cable or band pull-ins
• Hanging leg raises
• Weighted Swiss ball crunches
• Spread-eagle sit-ups (holding DB over chest)
• Standing sit-ups (using a band or a high pulley)
THURSDAY – Repetition Upper Body
A. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
• Flat DB bench press (palms in or out)
• Incline DB bench press (palms in or out)
• DB bench press on Swiss ball (palms in or out)
• DB floor press (palms in)
• Push-up variations
• Chin-up variations
• Barbell bench press (55-60% of 1RM)
B. Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
• Lat pulldowns (various bars)
• Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)
• Straight arm pulldowns
Group 2
• Rear delt flyes
• Scarecrows
• Face pulls
• Seated DB “power cleans”
• Band pull-aparts
C. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
• DB lateral raises
• L-lateral raises
• Cable lateral raises
• DB military press
• DB side press
D. Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
• DB shrugs
• Barbell shrugs
• Safety squat bar shrugs
• Behind the back barbell shrugs
Group 2
• Barbell curls (8-10 reps each set)
• DB curls (8-10 reps each set)
• Seated Incline DB curls (8-10 reps each set)
• Hammer curls (8-10 reps each set)
• Zottmann curls (8-10 reps each set)
• Iso-hold DB curls (8-10 reps each set)
• DB triceps extensions (10-15 reps each set)
• Triceps pushdowns (15-25 reps each set)
E. Grip / Forearms – choose one of the following exercises:
• Wrist roller (2-3 sets of 2-3 reps)
• Thick bar or heavy DB holds (2-3 sets of max time)
• Plate pinch gripping (2-3 sets of 2-3 reps)
• Captains of Crush gripper (3 sets of max reps each hand)
• Rice digs (3 timed sets)
*DON’T train your grip/forearms if you’re planning on deadlifting the next day.
FRIDAY – Max-Effort Lower Body
A. MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
• Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)
• Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)
• Straight bar deadlifts (traditional style, sumo style)
• Trap Bar deadlifts
• Rack pulls (partial deadlifts)
• Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)
*Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.
B. UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
• Bulgarian split squat variation (holding DB’s or with a barbell)
• Reverse lunge variation
• Step-up variation
• Walking lunges
• Backward sled drags (3 sets of 30 yards)
• Forward sled drags, 45-degree angle (3 sets of 30 yards)
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
• 45-degree hyperextensions
• Reverse hyperextensions
• Pull-throughs
• Swiss ball back bridge + leg curl
• Glute-ham raises
• Romanian deadlifts
• Forward sled dragging (upright posture)
D. Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
