Eric Stone's Foundational Program

Foundation Program

***Do for 6-8 Weeks before starting a competition peaking cycle

Monday:
-DB Bench 4 x 8
-Scull Crushers 4 x 8
-Ab Curls 4 x 12
-Side Bends 4 x 12

Tuesday:
-Seated DB Presses 4 x 8
-DB Rows 4 x 8
-Front DB Raises 4 x 8
-DB Arm Curls 4 x 12
-Rotator Cuff Exercises 4 x 10

Wednesday:
-Powerlifting Squats 5 x 5
-Back Extensions 4 x 8
-Keystone DLs 4 x 8
-Calve Raises 4 x 12

Thursday:
-Bench Press 4 x 8
-JM Press 4 x 8
-Russian Twists 4 x 12

Friday:
-Seated DB Presses 4 x 8
-Lat Pulldowns 4 x 8
-Front DB Raises 4 x 8
-DB Arm Curls 4 x 12
-Rotator Cuff Exercises 4 x 10

Saturday:
-Deadlifts 5 x 5
-Back Extensions 4 x 8
-Zigzag Lunges 4 x 8
-Calve Raises 4 x 12