Strength Building Program
THIS IS A THREE DAY SPLIT BUT YOU CAN ADD CARDIO,ABS AND CORE WORKOUTS ON TUESDAY AND WEDNESDAY
MONDAY
REVERSE PYRAMID TRAINING: STRENGTH TRAINING
INCLINE BENCH PRESS
WEIGHTED CHIN-UPS
BARBELL SHOULDER PRESS
WEDNESDAY
REVERSE PYRAMID TRAINING: STRENGTH TRAINING
SQUATS
BARBELL CURLS
TRICEPS SKULL-CRUSHER
FRIDAY
REVERSE PYRAMID TRAINING: STRENGTH TRAINING
INCLINE DUMBBELL PRESS
WEIGHTED PULL-UPS
DUMBBELL SHOULDER PRESS
REP RANGES AND SETS
REVERSE PYRAMID TRAINING: STRENGTH TRAINING
MONDAY: 4 SETS OF 4,6,8,10 REPS (Weight decreases on each set so rep increases)
WEDNESDAY: 4 SETS OF 4,6,8,10 REPS (Weight decreases on each set so rep increases)
FRIDAY: 4 SETS OF 6,8,10,12 REPS (Weight decreases on each set so rep increases)
REST TIME: 1.5 MINUTES TO 3 MINUTES (Weight decreases on each set so rep increases)
IN REVERSE PYRAMID TRAINING YOU WILL START WITH HEAVIER WEIGHTS AND THEN REDUCE THE WEIGHT IN YOUR SUBSEQUENT SETS.
HOW TO WARM UP FOR REVERSE PYRAMID TRAINING
IF YOUR MAX WEIGHT FOR 4 REPS IS 60 KG
THEN LOAD 20 KG AND DO 2 REPS
AND THEN LOAD ANOTHER 20 KG (TOTAL 40 KG) AND THEN DO 2 REPS
AND AT LAST LOAD YOUR MAX WEIGHT AND DO 1 REP .
TAKE 30 TO 40 SECONDS REST BEFORE DOING YOUR FIRST SET OF 4 REPS.
NOTE: DO ONLY 2 REPS WHEN WARMING UP TO YOUR MAXIMUM WEIGHT SO YOU DON'T FATIGUE YOUR MUSCLE BEFORE YOUR FIRST SET AND THIS IS ALSO DONE TO WAKE UP YOUR CENTRAL NERVOUS SYSTEM.
THE ABOVE SAID METHOD CAN BE USED AS A TRIAL AN ERROR METHOD TO FIND OUT YOUR FIRST SET WEIGHT.
INCREASE WEIGHT EVERY WEEK
DIET
USE THIS CALCULATOR TO DETERMINE YOUR MAINTENANCE CALORIES.Consume 200 to 300 calories more than your maintenance calories when you are training to increase strength and to put on muscle mass.
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Strength Building Program
Reviewed by Unknown
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12:57:00
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Reviewed by Unknown
on
12:57:00
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