the best explaination to date for those of us like me that are confused...I wanted to share!
MONDAY-LOWER BODY MAX EFFORT
Choose one of the following exercises. Do 3-4 sets of triples, increasing to three-rep max, then do progressivley heavier singles to failure:
Close-strance GM's
Sumo-stance GM's
GM's (using chains)
GM's with added bands
Seated GM's
Rack Pulls (deadlift lockouts in the rack), close or sumo stance
Front Squats
Zercher Squats
Good Morning Squats
Choose one of the foloowing six exercises for 4-6 sets of 5-8 reps.
Stiff-leg deadlifts.
Romanian Deadlifts
Glute-ham raises
Lunges
Back extensions
Cable pull-throughs
Do a heavy abdominal exercises for 3-4 sets of 6-10 reps.
Standing cable crunches with a rope or bands
Weighted leg raise
Roman-chair crunches
Landmine rotations* (or any other similar exercise)
(Optional) Pick a second abdominal exercise from the above list for 3-4 sets of 6-10 reps.
* A landmine is a popular piece of equipment with wrestlers and martial artists. If your gym doesn't have one, you can do this: place the end of a 45-pound bar in the corner, grab the other end and rotate it overhead from one hip to the other.
WEDNESDAY: UPPER BODY MAX EFFORT
Choose one of the following exercises. Do 3-4 sets of triples, increasing to three-rep max, then do progressivley heavier singles to failure:
Board presses (up to four boards thick)
Close-grip bench presses
Incline presses
Floor presses
Bench presses with chains
Bench presses with bands added
Bench press lockouts (set pins in power rack)
Choose one of the following triceps exercises for 4-6 sets of 6-10 reps.
Lying triceps extensions (elbows out)
Incline close-grip bench presses
JM presses
Dumbell floor presses
Dumbell triceps extensions on the floor
Choose one of the following six exercises for 3 sets of 8-12 reps.
Military presses
One-arm seated presses
Shrugs
Front raise
Lateral raise
Dumbell cleans
(Optional) Choose one of the following seven exercises for 3-4 sets of 6-10 reps.
Barbell rows
Dumbell rows
T-bar rows
Chest-supported rows
Seated cable rows
Lat pulldowns
Chins
Choose one of the following rear deltoid exercises for 3-4 sets of 8-12 reps.
Seated bent-over lateral raises
Standing pulldowns to face
Reverse flyes with bands
Reverse pec-deck flyes
(Optional) Prehab (to prevent injuries) exercises (such as external rotation with bands) and light triceps pushdowns for 2-3 sets of 20 reps.
FRIDAY: LOWER BODY DYNAMIC EFFORT
Do the following exercise for 6-8 sets of 2 reps at approximately 50-60% of 1RM (week 1: 50%, week 2: 52.5%, week 3: 55%, week 4: 57.5%, week 5: 60%, then test for a new 1RM).
Box Squats
Choose one of the following exercises for 4-6 sets of 5-8 reps.
Partial deadlifts
Stiff-leg deadlifts
Romanian deadlifts
Glute-ham raises
One-leg squats
Lunges
Back extensions
Do a heavy standing abdominal exercise such as standing cable crunches with a rope or bands for 3-4 sets of 6-10 reps. (Otional) Pick a second abdominal exercise for 3-4 sets of 6-10 reps.
Do the following exercise for 5 sets of 5-8 reps.
Reverse hyperextensions (combination of wide and narrow foot spacing).
SUNDAY: UPPER BODY DYNAMIC EFFORT
Do the following exercise for 6-8 sets of 3 reps at approximately 40-50% of T-shirted 1RM (week 1: 40%, week 2: 42.5%, week 3: 45%, week 4: 47.5%, week 5: 50%, then test for a new 1RM).
Bench presses
Choose one of the following triceps exercises for 4-6 sets of 6-10 reps.
Lying triceps extensions (elbows out)
Incline close-grip bench presses
JM presses
Dumbell floor presses
Dumbell triceps extensions on the floor
(Optional) Do a second triceps exercise for 3-4 sets of 8-12 reps.
Triceps pushdowns
Incline barbell triceps extensions
Seated dumbell triceps extensions
Reverse-grip pushdowns
(Optional) Do one of the following exercises for 3-4 sets of 6-10 reps.
Seated cable rows
Barbell rows
Dumbell rows
T-bar rows
Chest-supported rows
Choose one of the following rear deltoid exercises for 3-4 sets of 8-12 reps.
Seated bent-over lateral raises
Standing pull-downs to the face
Reverse flyes with bands
Reverse pec-deck flyes
(Optional) Prehab (to prevent injuries) exercises (such as external rotation with bands) and light triceps pushdowns for 2-3 sets of 20 reps.
