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  • Conjugate Method: Day Exercise Sets/Reps Weight

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    KCHESTER3
    868 просмотров4 страницы
    This document outlines a 4 day conjugate training method split into maximum effort (ME) days and dynamic effort (DE) days. On ME days, the lifter works up to a 1 rep max on either the bench press or squat, along with accessory exercises. On DE days, the lifter performs sets of 3-8 reps on either the bench press or squat at submaximal weights, along with additional accessory work. Current 1RM strengths are provided for benchmarks lifts.

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    Оригинальное название

    Basic Conjugate Method

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    This document outlines a 4 day conjugate training method split into maximum effort (ME) days and dynamic effort (DE) days. On ME days, the lifter works up to a 1 rep max on either the bench press or squat, along with accessory exercises. On DE days, the lifter performs sets of 3-8 reps on either the bench press or squat at submaximal weights, along with additional accessory work. Current 1RM strengths are provided for benchmarks lifts.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате XLS, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    868 просмотров4 страницы

    Conjugate Method: Day Exercise Sets/Reps Weight

    Загружено:

    KCHESTER3
    This document outlines a 4 day conjugate training method split into maximum effort (ME) days and dynamic effort (DE) days. On ME days, the lifter works up to a 1 rep max on either the bench press or squat, along with accessory exercises. On DE days, the lifter performs sets of 3-8 reps on either the bench press or squat at submaximal weights, along with additional accessory work. Current 1RM strengths are provided for benchmarks lifts.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате XLS, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 4

    Conjugate Method

    Day Exercise Sets/Reps Weight

    Day 1 ME BenchFloor Press Work to 1RM


    1 Arm Row 4x8
    Tri Pushdown 2x10
    Dips 5x10

    Day 2 ME Squat GM Work to 1RM


    Pull Down Abs 5x15
    Reverse Hypers 3x8
    Calves 6x25

    Day 3 DE Bench Bench Press 8x3 165


    5 Board Press 3x5
    Dips 3x10
    Barbell Bent arm pullover 3x15
    JM Press 3x10

    Day 4 DE Squat Box Squat 8x3 157.5


    Reverse Hypers 3x8
    Dumbell Rows 4x6
    Barbell Shrugs 3x15
    Calves 6x25
    Current Bench 1RM 275

    Current Squat 1RM

    Current DL 1RM

    Current GM 1RM 315


    Conjugate Method
    Day Exercise Sets/Reps Weight

    Day 1 ME Bench5 Board Press Work to 1RM


    Lat Rows 4x10
    Tri Pushdown 3x15
    Dips 5x10

    Day 2 ME Squat DL Work to 1RM


    Pull Down Abs 5x15
    Reverse Hypers 3x8
    Calves 6x25

    Day 3 DE Bench Bench Press 8x3 0


    5 Board Press 3x5
    Plate Raises 4x10
    Rear Lats 3x15
    Dips 5x10

    Day 4 DE Squat Box Squat 8x3 207.5


    Reverse Hypers 3x8
    Dumbell Rows 4x6
    Barbell Shrugs 3x15
    Calves 6x25
    Current Bench 1RM 0

    Current Squat 1RM

    Current DL 1RM 415

    Current GM 1RM 0

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