Saturday, December 29, 2007

One Lift Per Day

Weight Training Journal

My Workout

One Lift Per day

The one lift per day program lasts 4 weeks, of which the fourth week is a rest week. Pick any lift you like as long as it is a compound movement. That means no peck deck, leg extension or anything like that.

Sets and reps are like this:

Week One: 7 sets of 5
Week Two: 6 sets of 3
Week Three: 5-3-2
Week Four: Off

Arrange your week to look something like this:

Monday: Chest, Bench Variation

Tuesday: Back, Row Variation

Wednesday: Legs, Quad dominant, Squat Variation

Thursday: Off

Friday: Shoulder, Military Press

Saturday: Legs, Hamstring focus, Sumo Deadlift, lunge,

Sunday: Off

Move as much weight as posible, and stick with the compound lifts.

All the best in your weight and programs.
Jason, CSCS
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