Day Three — Legs Squats — 4 sets x 8 — 10
reps Stiff leg deadlifts — 3 sets x 10 - 12 reps Standing or seated calf raises — 3 sets x 6 — 10 reps
Squats, regular stance — 4 warm up sets, then 1 X 10 - 12 reps and 1 x 15 reps Narrow stance leg press — 4 sets of 8
reps Stiff leg deadlifts — 4 sets of 10 reps Standing calf raises — 3 warm up sets, 2 sets to failure
Not exact matches
For the lower back, Lee recommends doing three to four
stiff -
leg deadlifts of eight to ten
reps on the hamstrings / glutes day.
Trying to go heavy on an assistance exercise is useless, if not outright dangerous, like trying to ramp up to 3
rep max on a
stiff -
legged deadlift or doing 100 lbs cable triceps pushdowns.
This is (Dennis, at age 61) doing
reps of
stiff -
legged deadlift partials with 405 pounds in the basement gym at home.
Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges
Stiff -
Legged Deadlifts Box Jumps (3 x20
reps) Calf raises (3 x20
reps) Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell Side Raises Bent - Over Lateral Raises
• Perform 20 + total
reps of single
leg work per week → Single
leg squats, step ups, single
leg stiff legged deadlift, walking lunges, split squats, or rear foot elevated split squats
Exercise # 1 - One Dumbbell «Goblet» Push Press - 4 - 6
reps Exercise # 2 - Goblet Squats - 4 - 6
reps Exercise # 3 - Single Vertical Dumbbell Rows 15 - 20 +
reps Exercise # 4 - Single Dumbbell
Stiff -
Legged Deadlifts - 4 - 6
reps Exercise # 5 - On - Dumbbell Push - Ups - 15 - 20 +
reps Exercise # 6 - Dumbbell Swings - 6 - 8
reps
Powerlifters will use those same lifts as well as variations (front squat, close grip,
stiff leg deads) in higher
rep schemes to put on mass and flush blood into the muscles to boost recovery.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10
stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10
stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf raise 1 x 20
leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second
rep for each of the 4 ways TIPS for using this program in your weight lifting routines: