The first three weeks of this class were spent in what is called a Hypertrophy phase of weight Lifting. This phase included high repetitions of low weights. Benefits of this phase were an increase in vascular blood supply, muscle cell hypertrophy (size increase), and the increase ability to lift heavier weights. This was also an excellent learning phase, you will needed to concentrate on correct execution of the exercises.
Beginners did three sets of ten repetitions in two d
ifferent exercises for each of the major body parts of the day. Example: 3 (sets) x 10 (repetitions) of Bench Press. Weights varied from 50% to 65% of estimated one repetition maximum.We will now be repeating phase one for the next three weeks. You should have new one repetition max’s to use to figure out your loads, you should also notice the load percentage has increased, therefore your load has increased.
Beginners Phase I (Semester 2, weeks 1 - 3)
Add one set of 10 when you can complete the first three sets with-out failure.
Monday (legs, back, and biceps - day 1)
1 x 15, 1 x 12, 3 x 10 - Power Cleans (60% to 75% of Max)
1 x 12, 1 x 10, 3 x 10 - Squats (60% to 75% of Max)
1 x 12, 1 x 10, 3 x 10 - Dead Lifts (60% to 75% of Max.)
4 x 12-Glute-Hamstring Bridges
4 x 12-One Arm Rows
3 x 12-Barbell Curls
3 x 10-Preacher Curls
3 x 10-Incline Dumbbell Curls
Wednesday (chest, shoulders, triceps - day 1)
3 x 15 - Incline Dumbbell Bench-Press (50% to 65% of Max.)
3 x 10 - Db Bench Press (50% to 65%)
2 x 15-Dumbbell Straight Arm Pullovers
2 x 15- Close Grip Bench Press
3 x 10-Upright Rows
2 x 15-Lateral Raises
2 x 15-Shoulder Shrugs
2 x 15-Triceps Press-downs
3 x 10-Close Grip behind the Neck (E-Z curl bar)
2 x 15-Triceps Kickbacks
Thursday (legs, back, biceps - day 2)
3 x 15 - Front Squats/Snatch Squats (50% - 65%)
3 x 12 – Dumbbell Power cleans (50% - 65%)
3 x 15 - Stiff Legged Dead-lift/Single Leg RDL
2 x 15 - Leg Press/Step Ups
2 x 15 - Lateral Pulls
2 x 15 - Bent Over Rows
2 x 15 - Reverse Curls
3 x 10 - Barbell Curls
1 x 21 - “21”
Friday (chest, shoulders, triceps - day 2)
1 x 15, 1 x 12, 3 x 8 - Bench Press (60% to 75% of Max.)
1 x 15, 1 x 12, 3 x 8 - Incline Dumbbell Bench Press
3 x 12 -Dips
3 x 12-Military Press/Shoulder Press
3 x 12-Shoulder Shrugs
3 x 12-Upright Rows
3 x 12-French Curls
3 x 12-Triceps Press
3 x 10-Triceps Kickbacks
“NOTES “
- Increase the weight between sets if the reps decrease.
- Take one-minute rests between sets.
- Take one and a half- minute rests between exercises.
- Keep a steady pace for the length of the class. Try to complete the whole workout.
- Keep your journal.
- Execute the exercise with control through the whole range of motion.
- Add the Snatch exercise in at least once per week.
Intermediates Phase I (Semester 2, weeks 1 - 3)
Intermediate Program: Add one set of 10 when you can complete the first three sets with-out failure.
Monday (legs, back, and biceps - day 1)
1 x 12, 1 x 10, 3 x 8 - Power Cleans (65% to 80% of Max)
1 x 12, 1 x 10, 3 x 8 - Squats (65% to 80% of Max)
1 x 12, 1 x 10, 3 x 8 - Dead Lifts (65% to 80% of Max.)
1 x 12, 1 x 10, 1 x 8 - Leg Press/Bulgarian Split Squats
1 x 12, 1 x 10, 1 x 8 - Lunges
1 x 12, 1 x 10, 1 x 8 - Leg Curls and Leg Extensions
2 x 25 - One Arm Rows
3 x 10 - Seated Rows
1 x 12, 1 x 10, 1 x 8 - Barbell Curls
3 x 10 - Preacher Curls
3 x 10 - Incline Dumbbell Curls
Wednesday (chest, shoulders, triceps - day 1)
1 x 12, 1 x 10, 1 x 8 - Bench Press (65% to 80% of Max.)
1 x 12, 1 x 10, 1 x 8 - Incline Dumbbell Bench Press
2 x 20 - Dips
1 x 12, 1 x 10, 1 x 8 - Behind the Neck Press (Military press)
1 x 12, 1 x 10, 1 x 8 - Shoulder Shrugs
1 x 12, 1 x 10, 1 x 8 - Upright Rows
1 x 12, 1 x 10, 1 x 8 - French Curls (Lying Triceps Extensions)
1 x 12, 1 x 10, 1 x 8 - Triceps Press-downs
3 x 10 - Triceps Kickbacks
Thursday (legs, back, biceps - day 2)
2 x 15 - Front Squats/Snatch Squats (55%-65%)
2 x 15 – Clean and Jerk (50% - 55%)
2 x 15 - Stiff Legged Dead-lift/1 Legged RDL’s
2 x 15–Glute-Hamstring Bridges
2 x 15 - Lateral Pulldowns
2 x 15 - Bent Over Barbell Rows
2 x 15 - Reverse Curls
3 x 10 - Barbell Curls
1 x 21 - “21”
Friday (chest, shoulders, triceps - day 2)
2 x 15 - Incline Dumbbell Bench-Press (50% to 55% of Max.)
3 x 10 –Db Bench Press
1 x 30 - Straight Arm Pullovers/Close Grip Bench
3 x 10 - Upright Rows
2 x 15 - Lateral Raises
1 x 30 - Shoulder Shrugs
2 x 15 - Triceps Press
3 x 10 - Close Grip behind the Neck (E-Z curl bar)
1 x 30 - Triceps Kickbacks
“ INTERMEDIATE NOTES “
- Increase the weight each and every set (same reps = same sets).
- Take one-minute rests between sets.
3. Take one and a half- minute rests between exercises.
4.Keep a steady pace for the length of the class, concentrate.
5.Keep your journal. Try to complete the whole workout each day.
6.Execute the exercise with control through the whole range of motion. Gain a kinesthetic awareness of exercises.
7. Add the Snatch exercise in at least once per week.
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