| Ian Duckett - A.N.B British u 70kg Champion |
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This program is based on building good lean muscle mass and needed strength for power- lifting.  Tuesday.CHEST,BACK & ABS Bench press 5 sets of 5 reps alternated with Chins (weighted) 5 sets of 8. Minimum rest is taken between sets done like a super set but with a little recovery. When I get all fives and all eights on all of the sets I increase the weight on the next workout. Rack bench press, off pins in power rack one inch off chest. Jump set with Bent over row for eight reps 5 X 8 reps. some core and abs work. Thursday LEGS & SHOULDERS. squats first or heavy dead-lifts These alternate each week, If I do squats heavy, I light dead-lifts or heavy dead’s and light squats. Ok say today is heavy dead-lifts I jump set this with standing shoulder press, fives for each of these and five sets. I then light squat with leg curls for sets of eight and for five rounds. Abs again. Saturday. ARMS,SHOULDERS & CALVES Close grip bench in rack, 5 X 5. Four inch off the chest alternated with Standing barbell curl, 5 X 5 Pushdowns alt with Incline dumbbell curls, 5 x 5 . Calve raises 5 x 10, this is jump set with Side db lateral raise, 5 x 8
Points. I rest just enough between sets to give 100% to the next set. Because I am jump setting antagonistic muscle groups, I am gaining an active rest period anyway. When I get my target reps on all five sets, I add weight on the next workout. All I am doing is a basic progression system. I do squats and dead lifts together to work the lower back as a unit and to rest it that way as well. All routines work as long as you have the basic principles, basic movements, hard work and then you look to recovery. Take care Ian. |