The 1 + 1 Skinny Guy Strength Program
By Vince DelMonte
HealthLife.com Contributor
Updated: June 23, 2008
Stage 1: 4 x 4 Strength Phase
Week 1-3
Monday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Back Squats
|
4 x 4
|
311
|
2-3 m
|
Bench Press
|
4 x 4
|
311
|
2-3 m
|
Bent Over Rows
|
4 x 4
|
311
|
2-3 m
|
Upright Rows
|
2 x 20
|
211
|
1 m
|
Calve Raises
|
2 x 20
|
211
|
1 m
|
Wednesday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Lunges
|
4 x 12-15
|
311
|
2-3 m
|
Stiff Leg Deadlifts
|
4 x 12-15
|
311
|
2-3 m
|
Dips
|
4 x failure
|
311
|
1 m
|
Chin Ups
|
4 x failure
|
311
|
1 m
|
Weighted Abdominal Work
|
3 x 30
|
211
|
1 m
|
Friday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Deadlifts
|
4 x 4
|
311
|
2-3 m
|
Military Presses
|
4 x 4
|
311
|
2-3 m
|
Wide Grip Pull Ups
|
4 x 4
|
311
|
2-3 m
|
Barbell Shrugs
|
2 x 20
|
211
|
1 m
|
Calve Raises
|
2 x 20
|
211
|
1 m
|
|
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