The 1 + 1 Skinny Guy Strength Program
By Vince DelMonte
HealthLife.com Contributor
Updated: June 23, 2008
Stage 2 - 5 x 5 Strength Phase
Weeks 4-6
Monday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Back Squats
|
5 x 5
|
311
|
2-3 m
|
Stiff-Leg Deadlifts
|
5 x 5
|
311
|
2-3 m
|
Barbell Curls
|
5 x 5
|
311
|
2-3 m
|
Barbell Shrugs
|
3 x 30
|
311
|
1 m
|
Calf raises
|
3 x 30
|
311
|
1 m
|
Tuesday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Dumbell Bench Presses
|
5 x 5
|
311
|
2-3 m
|
Barbell Rows
|
5 x 5
|
311
|
2-3 m
|
Dumbell Shoulder Presses
|
5 x 5
|
311
|
2-3 m
|
Weighted Abdominal Work
|
3x 30
|
211
|
1 m
|
Thursday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Deadlifts
|
5 x 5
|
311
|
2-3 m
|
Lunges
|
5 x 5
|
311
|
2-3 m
|
Close Grip Presses
|
5 x 5
|
311
|
2-3 m
|
Barbell Shrugs
|
3 x 30
|
311
|
1 m
|
Calve Raises
|
3 x 30
|
311
|
1 m
|
Thursday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Incline Bench Presses
|
5 x 5
|
311
|
2-3 m
|
Seated Row
|
5 x 5
|
311
|
2-3 m
|
Military Presses
|
5 x 5
|
311
|
2-3 m
|
Weighted Abdominal Work
|
3 x 30
|
211
|
1 m
|
Stage 3 - 6 x 6 Strength Phase
Weeks 7-9
Monday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Back Squats
|
6 x 6
|
311
|
2-3 m
|
Bench Press
|
6 x 6
|
311
|
2-3 m
|
Bent Over Rows
|
6 x 6
|
311
|
2-3 m
|
Upright Rows
|
3 x 15
|
311
|
1 m
|
Calve Raises
|
3 x 15
|
311
|
1 m
|
Wednesday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Lunges
|
4 x 8-12
|
311
|
2-3 m
|
Stiff Leg Deadlifts
|
4 x 8-12
|
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
|
6 x 6
|
311
|
2-3 m
|
Military Presses
|
6 x 6
|
311
|
2-3 m
|
Wide Grip Pull Ups
|
6 x 6
|
311
|
2-3 m
|
Barbell Shrugs
|
3 x 15
|
211
|
1 m
|
Calve Raises
|
3 x 15
|
211
|
1 m
|
|
HealthLife Article Categories
|
COPYRIGHT © 2024 HEALTHLIFE.COM | ALL RIGHTS RESERVED