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:
1A) Speed Bench Press, six sets of two reps at 55% of your 1RM
1B) Upper-Trap Stretch, same as Week 1
2A) Close-Grip Bench Press, three sets of four reps
2B) Weighted Close-Grip Chinup, three sets of four reps
3A) Wide-Grip Cable Row, three sets of 10 reps
3B) External Rotation, three sets of 12 reps on each side
Week 3:
1A) Speed Bench Press, 10 sets of two reps at 60% of your 1RM
1B) Upper-Trap Stretch, same as Week 1
2A) Close-Grip Bench Press, four sets of five reps
2B) Weighted Close-Grip Chinup, four sets of five reps
3A) Wide-Grip Cable Row, four sets of 10 reps
3B) External Rotation, three sets of 12 reps on each side
Week 4:
1A) Speed Bench Press, four sets of two reps at 55% of your 1RM
1B) Upper-Trap Stretch, same as Week 1
2A) Close-Grip Bench Press, three sets of four reps
2B) Weighted Close-Grip Chinup, three sets of four reps
3A) Wide-Grip Cable Row, three sets of 10 reps
3B) External Rotation, three sets of 12 reps on each side |
