Full copy available here:
http://charlesgym.blogspot.com/2007/...t-program.html
The blog entry includes a reccomeneded diet, programming tips, and shows you how to progress each week.
Quote:
Day 1 of 4
Horizontal Push and Horizontal Pull
A1: Barbell mid-grip bench press
5 sets of 5-7reps @ 60sec Ri
A2: Supinated barbell row, mid-grip
5 sets of 5-7reps @ 60sec Ri
B1: Straight bar seated cable row
3 sets of 8-12reps @ 0sec Ri
B2: Incline dumbbell press, hammer grip
3 sets of 8-12reps @ 60sec Ri
C1: Single arm dumbbell row
3 sets of 8-12reps @ 0sec Ri
C2: Decline dumbbell fly
3 sets of 8-12reps @ 60sec Ri
D1: Weighted abs crunch
3 sets of 12-15reps @ 0sec Ri
D2: Reverse pec-deck machine
3 sets of 12-15reps @ 60sec Ri
Day 2 of 4
Hips and Knees
A1: Barbell back squat
5 sets of 5-7reps @ 60sec Ri
A2: Lying leg curl
5 sets of 5-7reps @ 60sec Ri
B1: Deadlift from the floor
3 sets of 8-12reps @ 0sec Ri
B2: Leg extension machine
3 sets of 8-12reps @ 60sec Ri
C1: Barbell front squat
3 sets of 8-12reps @ 0sec Ri
C2: Loaded jump squat
3 sets of 8-12reps @ 60sec Ri
D1: Hanging straight leg raise to bar
3 sets of 12-15reps @ 0sec Ri
D2: Cable external rotation at waist
3 sets of 12-15reps @ 60sec Ri
Day 3 of 4
Vertical Push and Vertical Pull
A1: Barbell rack pull, at knee
5 sets of 5-7reps @ 60sec Ri
A2: Dumbbell seated shoulder press
5 sets of 5-7reps @ 60sec Ri
B1: Military press
3 sets of 8-12reps @ 0sec Ri
B2: Dumbbell pullover, hammer grip
3 sets of 8-12reps @ 60sec Ri
C1: Chin-ups
3 sets of 8-12reps @ 0sec Ri
C2: Dumbbell upright row, mid-grip
3 sets of 8-12reps @ 60sec Ri
D1: Abdominal plank on ball
3 sets of 12-15reps @ 0sec Ri
D2: Pronated lat pulldown machine
3 sets of 12-15reps @ 60sec Ri
Day 4 of 4
Arms, Waist, RC, and Other
A1: Barbell biceps curl
5 sets of 5-7reps @ 60sec Ri
A2: Dumbbell skull crusher
5 sets of 5-7reps @ 60sec Ri
B1: Dumbbell hammer curls
3 sets of 8-12reps @ 0sec Ri
B2: Dumbbell overhead triceps extension
3 sets of 8-12reps @ 60sec Ri
C1: Abs wheel, full extension on knees
3 sets of 8-12reps @ 0sec Ri
C2: Overhead barbell squat
3 sets of 8-12reps @ 60sec Ri
D1: Knee supported external rotation
3 sets of 12-15reps @ 0sec Ri
D2: Dumbbell torso rotation on swiss ball
3 sets of 12-15reps @ 60sec Ri
Program download link: http://www.megaupload.com/?d=5WA23CI7
Exercise technique questions can be posted in the comments section of this post
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I'm more than happy to explain the exercises, if you let me know the ones you need help with. Just post them below.