A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 6: Training for Strength 142 Table 6.10. Pairing Recommendations for the 5 Compound Lifts Bench Row Press Squat Deadlift Bench - X X - - Row X - - - X Press X - - X - Squat - - X - X Deadlift - X - X - As mentioned previously, it is recommended that each compound lift be performed weekly. Table 6.11 provides recommendations on when to perform each compound lift based on the number of available training days per week. If you recall from Table 6.9, = bench; = row; = press; = squat; and = deadlift. Table 6.11. Sample 2-, 3-, 4-, 5-, 6- and 7-Day Strength Training Programs Mon Tues Wed Thurs Fri Sat Sun 2-Days / Week 3-Days / Week 4-Days / Week 5-Days / Week 6-Days / Week 7-Days / Week Provided below is a proposed workout for an intermediate lifter wanting to perform both the bench and press compound lifts in the same training session. • Barbell bench, 5 sets of 6 reps • BB Standing Military Press, 5 sets of 6 reps • Pec Fly, 3 sets of 6 reps • Lateral Raise, 3 sets of 6 reps • Triceps Pushdowns, 3 sets of 6 reps • Bent-Over Raise, 3 sets of 6 reps • Plank, 3 sets of 1-min. holds If a torso exercise is also performed, this would equate to a total of 25 working sets, which may seem like a lot, but is necessary and appropriate for their training goal. In terms of training volume, Israetel et

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