kimotherapy
06-20-2004, 08:14 AM
I am new to training for strength, always trained in the 6-10 rep ranges. How does this program look like ? My aim is to add overall strength and increase my speed as well.
Day 1 (Legs)
Sets X Reps
Warm up Back Squats 2 X 10
Back Squats (alternating speed and heavy every week) 3 X 5
Overhead Squats 2 X 5
Front Squats 2 X 5
Romanian Deadlift 2 X 5
Day 2 ( Heavy Bench Press)
Warm up Bench Press 2 X 10
Bench Press (alternating speed and heavy every week) 3 X 5
Incline DB press 2 X 5
Military Press 2 X 5
Dips 2 x 5
Weighted Crunches 2 X 10
Day 3 ( Back)
Warm up Deadlift 2 X 10
Dead lift 3 X 5
Pullups 2 X 5
Barbell Rows 2 X 5
Close Grip Chin ups 2 X 5
Day 4 ( Other exercises)
Close Grip bench press 2 X 6
R/C work 2 x 10
Lateral Raises 2 X 6
Shrugs 2 X 6
Barbell curls 2 X 6
Calf Raises 2 x 6
Weighted Crunches 2 X 10
Grip work 2 X 6
Day 1 (Legs)
Sets X Reps
Warm up Back Squats 2 X 10
Back Squats (alternating speed and heavy every week) 3 X 5
Overhead Squats 2 X 5
Front Squats 2 X 5
Romanian Deadlift 2 X 5
Day 2 ( Heavy Bench Press)
Warm up Bench Press 2 X 10
Bench Press (alternating speed and heavy every week) 3 X 5
Incline DB press 2 X 5
Military Press 2 X 5
Dips 2 x 5
Weighted Crunches 2 X 10
Day 3 ( Back)
Warm up Deadlift 2 X 10
Dead lift 3 X 5
Pullups 2 X 5
Barbell Rows 2 X 5
Close Grip Chin ups 2 X 5
Day 4 ( Other exercises)
Close Grip bench press 2 X 6
R/C work 2 x 10
Lateral Raises 2 X 6
Shrugs 2 X 6
Barbell curls 2 X 6
Calf Raises 2 x 6
Weighted Crunches 2 X 10
Grip work 2 X 6