Behind-the-Neck
Press: 4x12
Squat: 1x20 Pull-Overs: 1x20
Bench Press: 3x12
Bent-over Rows: 3x15
Stiff-legged Deadlift: 1x15
Shrug: 1x15
Pull-Overs: 1x20
20 Rep Squat Program (Scaled Down)
Squat: 1x20
Pull over 1x20 Overhead press 5x5
Power clean 5x5
Randall J. Strossen's Super Squat Program
Warm-up 5-10
minutes
Bench Press 2x12
reps Squat: 1x20 reps
Pullovers 1x20 reps
Bent-over Rows: 2x15 reps
20 Rep Squat Power Program
Power Cleans: 5x3
Squat: 1x20 Standing Press: 2-3x12
Chin-Ups: 2 sets to failure
Dips: 2x10
Conventional Deadlifts: 1x15
Metabolic Conditioning 20 Rep Squat Program
Squat: 1x20
Pull-Overs: 1x20
Circuit training:
3 rounds of
bodyweight Chin-ups, Dips, and Sit-ups.
Everything is taken
to failure and 1 min rest is taken between exercises.
"Big 3" 20 Rep Squat Program
Squat: 1x20
Pull-Overs: 1x20 Bench Press: 2-3x10
Pull-overs: 1x20
Bent-over Rows: 2-3x15
"Big 3 Ladder Circuit" 20 Rep Squat Program
Squat: 1x20
Light weight
Pull-Overs: 1x20 for stretching rib cage
Pull ups, Dips,
Sit-ups in a circuit up to failure and start over at one again
Circuit 1: 1 Pull
Up, 2 Dips, 3 sit ups
Circuit 2: 2 Pull
ups, 4 dips, 6 sit ups
Circuit 3: 3 Pull
Ups, 6 Dips, 9 sit up
Circuit 4: 4 Pull
Ups, 8 dips, 12 sit ups and so on until failure then start
over at 1 Pull up,
2 Dips and 3 Sit ups
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