09.05.2016 Views

6 Week Training Program Phase 1

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www.danfrancistraining.com<br />

www.danfrancistraining.com<br />

Monday – Legs –<br />

6 <strong>Week</strong> <strong>Training</strong> <strong>Program</strong> <strong>Phase</strong> 1 –<br />

Leg Extensions<br />

Lying Leg Curls<br />

Front Squats<br />

Leg Press<br />

Stiff Dumbell Deadlifts<br />

- toes on a 5kg plate<br />

Seated Calf Raise<br />

– 5 sets 15 reps 3 seconds negative each rep 30seconds rest between sets<br />

– 5 sets 15 reps 3 seconds negative each rep 30seconds rest between sets<br />

– 5 sets 5 reps heavy as possible on all sets 60seconds rest between sets<br />

– 4 sets 5/10/15 reps 3 drop sets weight decreasing each set<br />

– 4 sets 12 reps 3 seconds negative each rep 30seconds rest between sets<br />

– 4 sets 20 reps 30seconds rest between sets<br />

Standing DB Calf Raises – 4 sets 20 reps 30second rest between sets<br />

Tuesday – Push –<br />

Pec Dec<br />

Side Lateral Raise<br />

– 4 sets 20 reps 3 seconds negative each rep 30second rest between sets<br />

– 4 sets 12 reps 30seconds rest between sets<br />

Incline Dumbell Press – 4 sets 8 reps aim for failure 60seconds rest between sets<br />

Military Press<br />

Front Plate Raise<br />

Close Grip Smith<br />

Machine Bench Press<br />

Dips/Push Ups<br />

– 5 sets 5 reps heavy as possible 60seconds rest between sets<br />

– 4 sets 15 reps 2 second pause at top of raise 30seconds rest between sets<br />

– 4 sets 12 reps 3 second negative each rep 30seconds rest between sets<br />

– 4 sets 12 reps on dips superset straight onto push ups to failure

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