Plan Title: Periodization Phase One

Plan Type: Workout

Summary: Periodization is a great workout to build strength and increase muscle size and endurance. During this phase, we will concentrate on the fast twitch fibers. To do so, we will focus on explosive lifting with heavier weights. For the first 4-8 weeks, lift Heavy

Details:



	Pick 4-6 exercises and do 2-4 sets/6-8 reps of each at around 70-90% of your 1 Rep max 1) Flat Barbell Bench Press 2) Incline Barbell Bench Press 3) Flat Dumbbell Chest Press 4) Incline Dumbbell Bench Press 5) Dumbbell Flyes 6) Weighted Dips 7) Decline Barbell Bench Press 8) Skull crushers 9) Overhead Tricep Extensions 10) Close Grip Barbell Bench Press	Monday: Chest / Triceps
	Pick 4-6 exercises and do 2-4 sets/6-8 reps of each at around 70-90% of your 1 Rep max 1) Weighted Pull-Ups 2) Pull-downs 3) Barbell Rows 4) Barbell Deadlift 5) Dumbbell Deadlift 6) Dumbbell Pullovers 7) Barbell Pullovers 8) Alternating Dumbbell Curls 9) Concentration Curls 10) Hammer Curls 11) Preacher Curls	Tuesday: Back / Biceps
	Pick 4-6 exercises and do 2-4 sets/6-8 reps of each at around 70-90% of your 1 Rep max 1) Overhead Barbell Military Press 2) Behind the back Military Press 3) Smith Machine Military Press 4) Side lateral Raises 5) Barbell Front Raises 6) Dumbbell Front Raises 7) Dumbbell Posterior Flyes 8) Arnold Press 9) Dumbbell Shrug 10) Barbell Shrug 11) Behind the Back Shrug 12) Front Shrugs	Wednesday: Shoulders / Traps
	Pick 4-6 exercises and do 2-4 sets/6-8 reps of each at around 70-90% of your 1 Rep max 1) Front Squats 2) Full Squats 3) Leg Extension 4) Leg Curls 5) Calf Raises 6) Weighted dumbbell lunges 7) Sit Ups 8) Crunches 9) Barbell Calf Raise	Thursday: Legs / Calves / Abs
	Rest

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Added: 2, June, 2009
From: iescobar87

Category: Weight Lifting

Tags: periodization lifting strength muscles

Periodization Phase Three

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Periodization Phase One

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