THE NEW RULES OF LIFTING STAGE 5

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lelogosdemoi
Rating:
 Unrated
Created By:
lelogosdemoi on February 23, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Back, Thighs, Chest, Abs, Lower Back, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Dumbbell Snatch25 lbs.460
25 lbs.460
25 lbs.460
25 lbs.460
Thighs
Romanian Deadlift60 lbs.460
60 lbs.460
60 lbs.460
60 lbs.460
Back
Bent-Over Barbell Rows65 lbs.460
65 lbs.460
65 lbs.460
65 lbs.460
Thighs
Overhead Squat20 lbs.460
20 lbs.460
20 lbs.460
20 lbs.460
Chest
Incline Dumbbell Press60 lbs.460
60 lbs.460
60 lbs.460
60 lbs.460
Abs
Bridge (Plank)-12030
-12030
-12030
Back
Cable Chop (Woodchopper)45 lbs.460
45 lbs.460
45 lbs.460
Thighs
Barbell Squats-2460
-2460
Dumbbell Lunges-1260
-1260
Lunge Jump-1260
-1260
Jump Squats: Body Weight-2460
-2460
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent Over Row with Back Extension65 lbs.460
65 lbs.460
65 lbs.460
65 lbs.460
Thighs
Single-Leg Squat-460
-460
-460
-460
Back
Wide-Grip Front Pulldowns95 lbs.460
95 lbs.460
95 lbs.460
95 lbs.460
Lower Back
Back Extensions-460
-460
-460
-460
Shoulders
Decline or Braced Dumbbell Row8 lbs.460
8 lbs.460
8 lbs.460
8 lbs.460
Abs
Ball Crunches-430
-430
-430
-430
Reverse Crunches-430
-430
-430
-430
Side Crunches-430
-430
-430
-430
Lower Back
Back Extension: Ground-12060
-12060
-12060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0.000 miles15-

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