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Phase One 45-degree back extension 3x10 Back squat 5x5 Bench press 5x5 Deadlift 5x5 Rest

3-5 minutes between the last 3 sets of each exercise. Train three days per week for three months. Phase Two for Bodybuilders* 45-degree back extension 3-4x10 Front squat 5x5 Back squat 5x5 Bench press 5x5 Standing barbell shoulder press 5x5 High pull 5x5 Deadlift 5x5 Standing barbell calf raise 5x25 Rest 2 minutes between sets. Train three days per week for three months. Phase Three for Bodybuilders 45-degree back extension 4x10 Front squat 5x5 Back squat 5x5 Standing barbell shoulder press 5x5 Bench press 5x5 Bent-over barbell row 5x5 Deadlift 5x3 Behind-the-neck press or one-arm dumbbell press 5x5 Barbell curl 5x5 Lying triceps extension 5x8 Standing barbell calf raise 5x25 Rest 2 minutes between sets. Train three days per week for three months. 5x5 includes two progressively heavier warm-up sets and three sets at the same w eight. test for one-rep max at the end of each phase. Park recommends two warm-up sets (1x5 and 1x3), followed by three progressively heavier attempts at a one-rep max : 1x5, 1x3, and 3x1 (for each lift). Take the next four days off from the gym, a nd then begin the next phase of training.