109 lines
1.9 KiB
Markdown
109 lines
1.9 KiB
Markdown
# Implementation of Strength Training Pyramid Principles.
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## Adherence
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## Volume, Intensity, Frequency
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## Progression
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## Exercise Selection
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## Rest Periods
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## Tempo
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## Favorite Exercices:
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- Shoulders:
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- Side Delt: Lateral Raise Machine
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- Rear Delt: Rear-delt Fly Machine
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- Front Delt: Military Press
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- Back:
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- Lats: Hammer unilateral Lat Pulldown
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- Traps: Overhand Open Elbows Hammer Row
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- Arms:
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- Triceps: Lying Triceps Extensions
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- Biceps: Machine Preacher Curls
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- Chest:
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- Upper Chest: Incine Machine Chest Press
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- Mid Chest: Bench Press
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- Lower Chest: None
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- Legs:
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Quads: Pressure Machine Leg Extension
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Hams: RDL
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- Other:
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- Abs: Cable Crunches
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- Forearms: Sulek Curls
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## Target Weekly Volume:
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- Shoulders: 20
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- Side Delt: 10
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- Rear Delt: 5
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- Front Delt: 5
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- Back: 18
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- Lats: 12
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- Traps: 6
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- Arms: 20
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- Triceps: 10
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- Biceps: 10
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- Chest: 15
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- Upper Chest: 10
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- Mid Chest: 5
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- Lower Chest:
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- Legs: 10
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Quads: 5
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Hams: 5
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- Other: 10
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- Abs: 5
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- Forearms: 5
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## Target Frequency:
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- Training Sessions schedule: 2 days on, 1 day off - 4.62 Training session per week
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- Shoulders:
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- Side Delt: 3
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- Rear Delt: 2
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- Front Delt:
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- Back:
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- Lats: 2
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- Traps: 2
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- Arms:
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- Triceps: 3
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- Biceps: 3
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- Chest:
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- Upper Chest: 2
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- Mid Chest: 1
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- Lower Chest:
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- Legs:
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Quads: 1
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Hams: 1
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- Other:
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- Abs: 1
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- Forearms: 1
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## Split:
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1. Push | Side Delt, Upper Chest, Mid Chest, Triceps
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2. Pull | Lats, Traps, Rear Delt, Biceps
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3. Rest
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4. Legs | Side Delt, Quads, Hams
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5. Push | Upper Chest, Triceps
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6. Rest
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7. Pull | Side Delt, Traps, Lats, Rear Delt, Biceps
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8. Push | Upper Chest, Mid Chest, Triceps
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9. Rest
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10. Pull | Side Delt, Lats, Traps, Rear Delt, Biceps
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11. Legs | Hams, Quads
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12. Rest
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13. Push | Side Delt, Upper Chest, Triceps
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14. Pull | Traps, Lats, Rear Delt, Biceps
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15. Rest |