Body Part Training

[ashley]

Check out great articles (http://www.t-nation.com) by Thibadeau on the lost art of Hamstring training and also by Mike Robertson on #21st Century core training for some excellent ideas, sets and reps can be as varied as you see fit, I am playing around with 3 x 3, 4 x 4, 5 x 5, and 6 x 6 in sequence with the exercises listed on the main muscle groups, ash

Day 1 – Back & Biceps

Power Snatch
Power Clean
Bent Over Row or Hammer Low Row
Pulldown to Chest or Hammer High Row

Barbell Curl
DB Hammer Curl

Core#

Day 2 – Quads

Safety Bar Squats
Cambered Bar Box Squats
Band Trap Bar Dead Lifts
Single Leg Bulgarian Sprinter`s Squat

Day 3 – Chest & Triceps

Incline Bench Press
DB Flat Bench Press
Close Grip Bench Press (Get Strength Football Bench Bar)
DB Floor Press

Lying Triceps Extension
Seated DB Over Head Extensions

Core#

Day 4 – Hamstrings (a la Thibadeau)

RDL`s or Good Morning
Block Snatch or Block Clean
Glute Ham Raise
Reverse Hypers

Day 5 – Shoulders

Thick Bar Push Press
Trap Bar Shoulder Press or Cambered Bar Shoulder Press
Seated DB Shoulder Press
3 way Shoulder Raise complex (lateral, front, bent over raises)

Core#

Day 6 & 7 – Rest and Recovery or some GPP work

A few ideas to play with, ash

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