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Hey guys,
i want to show you a good routine for strengh and size which i and other friends of my used in our football offseason. its based on bill starrs strengh factor routine but a little modified.
Monday (Heavy Day)
Back Squats: 5 x 5 ramping to limit
Incline Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Close-grip or Reverse-grip Bench Press: 2 x 12 - 15
Calf Raises: 3 x 30
Wednesday (Light Day)
Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing or Sitting Overhead Press: 5 x 5 ramping to limit
Pull Ups: 5 x 5 ramping to limit
Barbell or Dumbell Curls: 3 x 12 - 15
Friday (Medium Day)
Back Squats: 5 x 5 using 20 lbs less than Monday
Bench Press or Dips: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit or Power Cleans 5 x 5 ramping to limit
Triceps Extensions: 2 x 12-15
Chins: 4 sets to failure
ramping sets: increase the weight every set for 11-22lbs, only last set to failure
restbetween the sets should be about 2 - 4 minutes
give it a try for at least 6 weeks:whisper:
i want to show you a good routine for strengh and size which i and other friends of my used in our football offseason. its based on bill starrs strengh factor routine but a little modified.
Monday (Heavy Day)
Back Squats: 5 x 5 ramping to limit
Incline Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Close-grip or Reverse-grip Bench Press: 2 x 12 - 15
Calf Raises: 3 x 30
Wednesday (Light Day)
Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing or Sitting Overhead Press: 5 x 5 ramping to limit
Pull Ups: 5 x 5 ramping to limit
Barbell or Dumbell Curls: 3 x 12 - 15
Friday (Medium Day)
Back Squats: 5 x 5 using 20 lbs less than Monday
Bench Press or Dips: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit or Power Cleans 5 x 5 ramping to limit
Triceps Extensions: 2 x 12-15
Chins: 4 sets to failure
ramping sets: increase the weight every set for 11-22lbs, only last set to failure
restbetween the sets should be about 2 - 4 minutes
give it a try for at least 6 weeks:whisper: