Flat Flyes
3 sets of 6-12 reps
Dips
2-3 sets of 10-15 reps
Incline DB Curl
3 sets of 8-12 reps
BB Scott Curl
3 sets of 8-12 reps
Leg Raise
2 sets of 15 reps
Ab Bicycling
2-3 minutes
Workout Three
Treadmill, Bike or Stepper 8-12 minutes (warm-up)
Top Deadlifts
8-12 reps (warm-up)
5 sets of 3 reps
Wide Front Chin
3 sets of max reps
Seated Cable Row
3 sets of 8-12 reps
Undergrip Lat Pulldowns
3 sets of 8-12 reps
Rear Delt Flyes
4 sets of 8-12
Close-grip Bench Press
3 sets of 8-12 reps
Single-DB French Press
3 sets of 8-12 reps
Standing Calf Raise
4 sets of 8-12 reps
Schedule:
| Monday: | workout one |
| Tuesday: | workout two |
| Wednesday: | off |
| Thursday: | workout three |
| Friday: | workout one |
| Saturday: | off |
| Sunday: | workout two |
| Monday: | workout three |
| Tuesday: | off | Wednesday: | workout one |
Continue rotating the workouts in a two days on, one day off pattern.
Habit Four:
Eliminate Weak LinksDo you see that rugged and unrefined group of powerlifters that seems to linger in the corner near the squat racks? You may have been warned never to feed them or establish eye contact. However, there is one area in which bodybuilders can learn a crucial lesson from these power-hungry Cro-mags. Accomplished powerlifters are typically masters of proper exercise form, particular in their three competitive lifts. Not only do good powerlifters analyze the arc of movement for the specific lift; they dissect each segment of the lift, determining their unique leverage and weaknesses. After this is done, they design an approach to improve these weaknesses.
For example, quite a few lifters find that their bench press tends to stall two-thirds of the way up, making lockout impossible. This is often indicative of a weakness in the triceps. If the lifter's chest and front deltoid muscles are strong enough to bench press 365 pounds, but the triceps muscles are only strong enough to press 225, the lifter will be limited by this "weak link." Understanding this point, the intelligent lifter will adjust their training program in order to emphasize triceps strength, therefore improving the overall performance in the lift.
They also take this a step further, analyzing their level of explosiveness, starting strength and ability to handle workload in order to become the best lifters possible.
Common weak links include lower back in squatting movements, grip strength in deadlifts and rowing movements, triceps in pressing movements and the entire hip, lower back and abdominal groups which stabilize the upper body in a number of standing movements, (such as front squats or standing barbell presses). By constantly analyzing your key lifts and implementing movements to strengthen the weak areas, your overall strength and development will be dramatically improved.
