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Brad's Weight Lifting ProgramThis routine is from Brad. WEEKS 1- 4 Monday (Shoulders conjugate/Traps heavy) Seated dumbbell press Upright rowing Seated incline lateral raise Arnold press Lateral raise Barbell power shrugs Tuesday (Quads/Hams/Biceps/Triceps) Back squat Romanian deadlift Barbell curl Close-grip decline press Preacher curl Decline dumbbell triceps extension Hammer curl3 x 12-15 reps Cable triceps extension Thursday (Traps conjugate/Shoulders heavy) Barbell shrugs Haney shrugs (behind the back shrugs in the Smith machine) Upright rowing Standing calf machine shrugs Rear delt machine E. Military press Saturday (Chest/Back) Incline bench press Bent over barbell rowing Flat dumbbell bench press Lat pulldown Decline bench press Seated rowing ABS WORKOUT 1 Kneeling cable crunch Machine crunch (use a 505 tempo) Swiss ball crunch ABS WORKOUT 2 Eagle sit-up Roman chair Russian twist High pulley woodchop WEEKS 5-8 Monday (Upper chest conjugate/Biceps heavy) Incline bench press Low-incline dumbbell press (stop short of lockout) Incline cable flies Low-pulley crossover Bench press Barbell curl5 x 5 reps Tuesday (Quads/Hams) Back squat Romanian deadlift Leg press Gironda leg curl (leg curl with an elevated torso, as in a push-up Leg curl Thursday (Biceps conjugate/Upper chest heavy) Barbell curl Reverse preacher curl Hammer curl Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 Preacher curl High incline dumbbell press Saturday (Back/Triceps) Barbell rowing Fat-man pull-ups Weighted chins Lat pulldown Decline EZ-bar triceps extension Rope triceps extension * NOTE: Abs work is still performed after every workout in an alternate WEEKS 9-12 Monday (quadriceps/hamstrings) Back squat Tuesday (Shoulders/Back) Upright rowing Seated incline dumbbell lateral raise Cable lateral raise (one arm at a time) Barbell rowing Lat pulldown Haney shrugs Thursday (Biceps/Triceps) Preacher curl Alternate dumbbell curl Reverse barbell curl Close-grip bench press Lying barbell triceps extension Rope triceps extension Saturday (Chest/Shoulders) Decline dumbbell press Dips Cable crossover Seated dumbbell press Standing lateral raise Front dumbbell raise For illustrations and descriptions of the weight training exercises, please go to the following page:
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