Goliat 3a4122

WEEKS 4-5 MONDAY - UPPER BODY WORKOUT #1 1.

Cluster Barbell Bench Press Week 4 = 90% of 1RM x 8 total reps. Rest 30-45sec. b/t reps Week 5 = 90% of 1RM x 10 total reps. Rest 30-45sec. b/t reps

2.

Flat Dumbell Bench Press (*32.5% of Cluster Barbell Bench Press weight) Week 4 = 30 total reps Week 5 = 32 total reps *Example: During Week 4, if you performed your Barbell Bench Press Cluster reps with

315lbs, you would perform your Flat DB Bench Presses with 100 or 105lb dumbbells because 315 x .325 = 102.3. (So you can either round “up” to 105lbs or “down” to 100lbs, depending on your how you’re feeling.) **You can choose any set/rep scheme you like for Dumbell Bench Presses (2x15, 3x10, 4 x 8,8,8,6, etc.) as long as you complete the required # of reps.

3A.

Iso-hold Y-W-T (on floor) Week 4 = 3 x 15sec. hold each position Week 5 = 4 x 15sec. hold each position

3B.

Bent-over Dumbell Rows Week 4 = 3 x 10 reps Week 5 = 4 x 8 reps

3C.

Rolling Dumbell Tricep Extensions Week 4 = 3 x 10 reps Week 5 = 4 x 8 reps

*Perform “3A, 3B, and 3C” back-to-back without resting. Once all 3 exercises are complete, rest 2 minutes before performing your next tri-set.

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WEDNESDAY - LOWER BODY WORKOUT 1.

Cluster Deadlifts Week 4 = 90% of 1RM x 8 total reps. Rest 30-45sec. b/t reps Week 5 = 90% of 1RM x 10 total reps. Rest 30-45sec. b/t reps

2.

Barbell Free Squats or Barbell Box Squats (*75% of your Cluster Deadlift weight) Week 4 = 25 total reps Week 5 = 30 total reps *Example: If you performed your Deadlift cluster reps with 365lbs, you will

perform your Barbell Squats with 275lbs because 365 x .75 = 273.75. **You can choose any set/rep scheme you like - 3 sets (10,8,7), 5 sets of 5, or 2 higher rep sets (13, 12), etc. Choose whatever you prefer, as long as you complete the required # of reps.

3A.

“ Statue of Liberty” Bulgarian Split Squats: 3 sets Week 4 = 3 x 7 reps each leg Week 5 = 3 x 8 reps each leg

3B.

Hollow Body Rocks: 3 sets Week 4 = 3 x 20sec Week 5 = 3 x 30sec

*Perform “3A & 3B” back-to-back without resting. Once you complete both exercises, rest 2min before performing the next superset.

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FRIDAY - UPPER BODY WORKOUT #2

1.

Cluster Chin-ups - underhand grip (start from dead hang) Week 4 = 90% of 1RM x 10 total reps. Rest 30-45sec. b/t reps Week 5 = 90% of 1RM x 12 total reps. Rest 30-45sec. b/t reps

2.

Standing “ J-Pulldowns” w/ Rope Week 4 = 3 x 12 Week 5 = 4 x 12

3A.

Off-set Med Ball Push-ups w/ Shoulder Touch Week 4 = 3 x 5-8 reps each arm Week 5 = 4 x 5-10 reps each arm

3B.

Side-Lying Incline Lateral Raises Week 4 = 3 x 10 reps each arm Week 5 = 4 x 10 reps each arm

3C.

Incline 1½ rep Curls Week 4 = 3 x 6 reps Week 5 = 4 x 6 reps

*Perform “3A, 3B, and 3C” back-to-back without resting. Once all 3 exercises are complete, rest 2 minutes before performing your next tri-set.

Copyright © 2014 DeFrancoInsider.com. All rights reserved.

WEEK 6 - DELOAD MONDAY – Upper Body Deload 1A. 1B.

Barbell Bench Press: 2 x 8 @ 60% 1RM Band Pull-aparts: 2 x 15

2A. 2B.

Seated Low Pulley Cable Rows: 3 x 10 Standing Dumbell Shrugs: 3 x 10

3A. 3B.

Banded Tricep Pushdowns: 2 x 20 Zottman Curls: 2 x 10

WEDNESDAY – Lower Body Deload 1.

Goblet Squats: 3 x 8 @ 12.5% max barbell squat *(If your max squat 405lbs, you’d use a 50lb dumbbell or kettlebell for Goblet squats.)

2.

Bulgarian Split Squats (bodyweight only): 2 x 10 each leg

3A. 3B.

Straight Leg Heel Raise (shift hips back): 3 x 8 each leg Stability Ball Crunches: 3 x 15

THURSDAY or FRIDAY – Flexibility 1.

B2L Upper Body Foam Roll Series https://www.youtube.com/watch?v=KGIBewVO9X8&feature=youtu.be

2.

RECHARGE – Lower Body Recovery sessions #1, #2 & #3 #1 - http://defrancoinsider.com//-home/exercise-index?entry=411 #2 - http://defrancoinsider.com//-home/exercise-index?entry=412 #3 - http://defrancoinsider.com//-home/exercise-index?entry=413

Copyright © 2014 DeFrancoInsider.com. All rights reserved.