Menu

Thursday 09.28.2017

Oct
02
2017
by : . Posted in : Post

If you don’t know, know you know. Meet Marisa Inda, ladies and gents. I have adapted our strength program from her powerlifting program in her book, Fuerza, and will be incorporating some of her physique programming into our hypertrophy program as well.

Weightlifting

A) Clean: 80/2, 90/1, 95/1, 85/2

B) Power Snatch: 80/3, 90/1, 95/1, 85/2, 80/3*2, 80/2*2

C) Snatch Balance: 80/3, 90/1, 95/1, 85/2, 80/3*4, 80/2

D) Clean Pull: 80/3, 90/2, 100/1, 85/2, 80/3*3

E) BS: 80/3, 90/1, 100/1, 85/2, 80/3*2, 80/2*2

F) BTN Press: 3×8

G) BB Back Ext: 3×10

Hypertrophy

Resensitization/strength cycle: 4-10 reps (3 is too few, 12 is too many), USE APPROPRIATE LOADS. Must be heavy.

A) Deadlift: 3 sets of 3/fail @10RM+5% or 80% of 1RM

B) Sumo Squat: 3 sets of 3/fail @10RM+5% or 80% of 1RM

C) DB Walking Lunges: 3 sets of 3/fail @10RM+5% or 80% of 1RM

D) Press: 3 sets of 3/fail @10RM+5% or 80% of 1RM

E) Wide Grip Pullups: 2 sets of 3/fail @10RM+5% or 80% of 1RM

F) BB Facepull: 2 sets of 3/fail @10RM+5% or 80% of 1RM

G) Stair Calves: 3 sets of 3/fail @10RM+5% or 80% of 1RM

Strength

A) Wide Grip Bench Press: Up to 10RM at 8RPE

B) Wide Grip Bench Press:  Drop 8-12%x3x10

C) DB Incline Bench: 3×8 at 7RPE

D) Pullups: 4×8-10, 1xmax reps

E1) Lateral Raises: 3×8

E2) Rear Lateral Raises: 3×8

F) DB Skullcrushers: 2×8, 1xrest pause

G) DB Curls: 3×8

 


Artis Barbell

Bagikan:Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Comment

bebas bayar, pembayaran mudah dan cepat, transaksi online, pembayaran tagihan dan tiket, transfer dana online

artikel lainnya Thursday 09.28.2017

Wednesday 25 March 2015 | Post

Bentuk-Bentuk Interaksi Sosial Secara garis besar dilihat dari prosesnya ada dua bentuk interaksi sosial yang terjadi…

Sunday 4 October 2015 | Post

Membuat surat massal menggunakan bantuan wizard. Mengurutkan data. Melakukan fasilitas perhitungan dalam tabel. Meng-update konten dalam…

Friday 21 July 2017 | Post

carasiti – Tips Memilih Jasa Logistics Terpercaya Di Indonesia, Kesuksesan yang di capai saat ini IMS dapati melalui…

Saturday 22 July 2017 | Post

Bandara Halim Perdanakuma merupakan bagian dari Lanud Halim Perdanakusuma, yang merupakan lapangan udara militer. selain untuk…