 |
|
||||||||
| |||||||||
|
|
|||
9 Week Basic Training Program -
11-14-2007
9 WEEK BASIC TRAINING PROGRAM By: Elite Fitness Systems This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program. Week 1 Day 1 (Max Effort Squat Day) Good Mornings Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Glute Ham Raises (3 sets/10 reps) Stress the eccentric, try to get a four count on they way down. Reverse Hyperextensions (3 sets/8 reps) Using the small strap. Pull Down Abs (5 sets/10-15 reps) Straight Leg Raises (5 sets/15 reps) Day 2 (Max Effort Bench Day) Board Press Warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Lying Barbell Tricep Extensions (6 sets/10 reps) Push Downs (3 sets/10 reps) Using the small strap One Arm Press (3 sets/15 reps) Day 3 (Dynamic Effort Squat Day) Box Squats (10 sets/2 reps) Read More ... 
|
Linear Mode
