veganlifter 
"I'm here to eat carrots and kick ass, and I'm all out of carrots."
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Bill Star 5x5 Intermediate Lifting Program
http://www.geocities.com/elitem adcow1/5x5_Program/Linear_5x5.htm
Mon day:
*****
Squat: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Tuesday:
*****
45 minutes of medium-high cardio first thing in the morning on an empty stomach.
Wednesday:
*****
Squat: 4x5 - First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline Press: 4x5 - Ramping weight to top set of 5
Deadlift: 4x5 - Ramping weight to top set of 5
Thursday:
*****
45 minutes of medium-high cardio first thing in the morning on an empty stomach.
Friday:
*****
Squat: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Saturday:
*****
High Intensity Interval Training
http://www.musclemedia.com/tra ining/hiit.asp |
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