TRAINING SCHEDULE
Your training will change every week. Pay attention to the prescriptions below for each workout.
Week 1:
Perform the exercises as indicated at right.
Week 2:
1) Floor Press, work up to your 1RM, then multiply by 0.9 as described on page 112
2A) Neutral-Grip Bench Press, three sets of seven reps
2B) One-Arm Dumbbell Row, three sets of seven reps
3A) Scap Pushup, same as Week 1
3B) Incline Trap Raise, same as Week 1
Week 3:
1) 45° Incline Press*, five sets of three reps
2A) Neutral-Grip Bench Press, five sets of seven reps
2B) One-Arm Dumbbell Row, five sets of seven reps
3A) Scap Pushup, same as Week 1
3B) Incline Trap Raise, same as Week 1
Week 4:
1) 45° Incline Press*, three sets of five reps
2A) Neutral-Grip Bench Press, two sets of seven reps
2B) One-Arm Dumbbell Row, two sets of seven reps
3A) Scap Pushup, same as Week 1
3B) Incline Trap Raise, same as Week 1
*For the 45° Incline Press, set an incline bench to 45 degrees and perform a barbell bench press. |
