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BLS Bonus Report.split and merged .pdf



Original filename: BLS Bonus Report.split-and-merged.pdf
Title: BLS Bonus Report.split-and-merged

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THE BIGGER LEANER
STRONGER “CHEAT SHEET”
Here’s a simple “cheat sheet” that lays out the key principles of the Bigger
Leaner Stronger program.
• Make sure you start each workout with a proper warm up routine:
 In your first warm-up set, you want to do 12 reps with about 50 percent
of your heavy, 4- to 6-rep set weight and then rest for 1 minute.
 In your second warm-up set, you use the same weight as the first and do
10 reps this time at a little faster pace. Then rest for 1 minute.
 Your third warm-up set is 4 reps with about 70 percent of your heavy
weight, and it should be done at a moderate pace. Once again, you follow
this set with a 1-minute rest.
 The fourth warm-up set is the final one and it’s simple: 1 rep with about
90 percent of your heavy weight. Rest 2 to 3 minutes after this final
warm-up set.
• Most of your working sets are done in the 4 to 6 rep range (about 85% of
your 1RM).
• Some workouts call for sets in the 8 to 10 rep range.
• Do the workouts one exercise at a time, in the order given.
• Rest 3 to 4 minutes in between sets done in the 4 to 6 rep range.
• Rest 1 to 2 minutes in between sets done in the 8 to 10 rep range.

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26

• Once you reach the top of your rep range for one set, add weight. The
standard increase is a total of 10 pounds: 5 pounds added to either side of
the barbell or a 5-pound increase in each dumbbell.
• Use either the “2–1–2” or “2–1–1” timing for your reps. This means the first
part of the rep should take about 2 seconds, which is followed by a 1-second
(or shorter) pause, which is followed by the final portion of the rep, which
should take between 1 and 2 seconds.
• When your workout calls for an “Abs Circuit,” do the following:
 Do a set of a weighted exercise like the cable crunch, captain’s chair leg
raise, or hanging leg raise for 10 to 12 reps (you can add weight to the
latter two by snatching a dumbbell in between your feet).
 Go directly into 1 set of an unweighted exercise, to failure.
 Go directly into 1 set of an unweighted exercise, to failure.
 Rest 2 to 3 minutes.
• This journal calls for a Strength Week every four weeks of training. In this
week, you will follow a more traditional strength training layout, which has
you perform the same exercises several times in the week but has you do
fewer sets each workout.
 I recommend that you rest at least one day in between your Strength
Week workouts. Many people like to train on Mondays, Wednesdays, and
Fridays.
 Your Strength Week working sets should be done with the same weight
as your working sets in your normal workouts. For example, if, in your
last back workout, you deadlifted 225 pounds for sets of 5, 4, and 4 reps,
you use 225 pounds for your deadlifts on your Strength Week.
 You progress in your strength workouts in the same way as your normal
workouts—once you get six reps, add five to ten pounds to the bar and
continue working with that weight.
 Rest the normal three to four minutes in between sets.
 You can continue doing cardio (or not) as usual.

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27

5-DAY SPLIT
DAY 1

CHEST & ABS
Incline Barbell Bench Press – Warm–up sets and then 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Flat Barbell Bench Press – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
3 ab circuits

DAY 2

BACK & CALVES
Barbell Deadlift – Warm–up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
Optional: Close–Grip Lat Pulldown – 3 working sets
Optional: Barbell Shrug – 2 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
If you have lower–back issues, remember that you can swap the Deadlift for
a more lower-back-friendly variation like the Sumo or Hex Deadlift, or drop it
altogether and choose another “approved” exercise like the T-Bar Row.

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34

DAY 3

SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm–up sets and then 3
working sets
Side Lateral Raise – 3 working sets
Bent–Over Rear Delt Raise – 3 working sets
3 ab circuits

DAY 4
LEGS

Barbell Squat – Warm–up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 5

UPPER BODY & ABS
Incline Barbell Bench Press – Warm–up sets and then 3 sets of 8–10 reps per
set
Barbell Curl – Warm–up sets and then 3 working sets
Close–Grip Bench Press – 3 working sets (no need to warm up after the chest
pressing)
Alternating Dumbbell Curl – 3 working sets
Seated Triceps Press – 3 working sets
3 ab circuits

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35


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