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