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Double Up Your Size Essay

917 words - 4 pages

The 1 + 1 Skinny Guy Strength Program

Stage 1: 4 x 4 Strength Phase:

Week 1-3 Monday:

Exercise Work Sets Speed Rest
Back Squats 4 x 4 311 2-3 m
Bench Press 4 x 4 311 2-3 m
Bent Over Rows 4 x 4 311 2-3 m
Upright Rows 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
print Click Here For A Printable Log Of Week 1-3 Monday.

Week 1-3 Wednesday:

Exercise Work Sets Speed Rest
Lunges 4 x 12-15 311 2-3 m
Stiff Leg Deadlifts 4 x 12-15 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Week 1-3 Wednesday.

Week 1-3 Friday:

Exercise Work Sets Speed Rest
Deadlifts 4 x 4 311 2-3 m
Military Presses 4 x 4 311 2-3 m
Wide Grip Pull Ups 4 x 4 311 2-3 m
Barbell Shrugs 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
print Click Here For A Printable Log Of Week 1-3 Friday.

Stage 2 - 5 x 5 Strength Phase:

Weeks 4-6 Monday:

Exercise Work Sets ...view middle of the document...

Weeks 4-6 Friday:

Exercise Work Sets Speed Rest
Incline Bench Presses 5 x 5 311 2-3 m
Seated Row 5 x 5 311 2-3 m
Military Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Weeks 4-6 Friday.

Stage 3 - 6 x 6 Strength Phase:

Weeks 7-9 Monday:

Exercise Work Sets Speed Rest
Back Squats 6 x 6 311 2-3 m
Bench Press 6 x 6 311 2-3 m
Bent Over Rows 6 x 6 311 2-3 m
Upright Rows 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m
print Click Here For A Printable Log Of Weeks 7-9 Monday.

Weeks 7-9 Wednesday:

Exercise Work Sets Speed Rest
Lunges 4 x 8-12 311 2-3 m
Stiff-Leg Deadlifts 4 x 8-12 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Weeks 7-9 Wednesday.

Weeks 7-9 Friday:

Exercise Work Sets Speed Rest
Deadlifts 6 x 6 311 2-3 m
Military Presses 6 x 6 311 2-3 m
Wide Grip Pull Ups 6 x 6 311 2-3 m
Barbell Shrugs 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m
print Click Here For A Printable Log Of Weeks 7-9 Friday.

Stage 4 - 7 x 7 Strength Phase:

Weeks 9-12 Monday:

Exercise Work Sets Speed Rest
Back Squats 7 x 7 311 2-3 m
Stiff-Leg Deadlifts 7 x 7 311 2-3 m
Barbell Curls 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
print Click Here For A Printable Log Of Weeks 9-12 Monday.

Weeks 9-12 Tuesday:

Exercise Work Sets Speed Rest
Dumbbell Bench Presses 7 x 7 311 2-3 m
Barbell Rows 7 x 7 311 2-3 m
Dumbbell Shoulder Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
print Click Here For A Printable Log Of Weeks 9-12 Tuesday.

Weeks 9-12 Thursday:

Exercise Work Sets Speed Rest
Deadlifts 7 x 7 311 2-3 m
Lunges 7 x 7 311 2-3 m
Close Grip Presses 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
print Click Here For A Printable Log Of Weeks 9-12 Thursday.

Weeks 9-12 Friday:

Exercise Work Sets Speed Rest
Incline Bench Presses 7 x 7 311 2-3 m
Seated Row 7 x 7 311 2-3 m
Military Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 2 x 20 211 1 m

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