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Adams' One Month Weight Training Program
I found this online and modified it to fit my home gym. Do it for a month ad WATCH OUT!
DAY 1
Focus on strength. Three minutes between sets. Six sets per exercise. All sets to momentary muscular failure. When you surpass
six reps on the first set, increase weight by five pounds on all sets.
Bench Press
(warm-ups) 135 x 15 (2 sets of 15 reps)
(work sets) 245 x 6, 245 x 6, 245 x 6, 245 x 5, 245 x 5, 245 x 4
Push Press
185x6, 185x5, 185x5, 185x5, 185x4, 185x4
This exercise is similar to a standing military press. However, use some momentum as you bring the bar up. With the bar
positioned at the top part of your chest, bend your knees slightly and push the bar overhead -- as you come to a standing position
(just short of a fully-locked position). Yes, you will get some assistance from your lower body. It's a great strength movement for your
shoulders.
Barbell Shrugs
375x6, 375x6, 375x6, 375x5, 375x4, 375x4
Bent Over Barbell Row
185x6, 185x5, 185x5, 185x5, 185x4, 185x3
Abs. Hanging Leg Raises and Hyperextentions.
DAY 2
Focus on bodybuilding. Rep range of 10-12. Two minutes between sets. All sets to momentary muscular failure. Increase weight
by five pounds on all sets when able to surpass 12 reps.
Weighted Chin Ups
1x12, 1x11, 1x9
Dumbbell Incline Press
185x12, 185x11, 185x10
Bent Over Dumbbell Rowing
75x12, 75x10, 75x9
Flat Dumbbell Flys
65x10, 65x10, 65x10
Upright Rowing
65x12, 65x10, 65x10
Standing Calf Raise
225x10, 225x10, 225x10
DAY 3
Rest and recovery.
DAY 4
Focus on strength. Three minutes between sets. Six sets per exercise. All sets to momentary muscular failure. When you surpass
six reps on the first set, increase weight by five pounds on all sets.
Barbell Squat
315x6, 315x6, 315x6, 315x5, 315x5, 315x4
Deadlift
315x6, 315x6, 315x6, 315x5, 315x5, 315x4
Close Grip Bench Press
185x6, 185x6, 185x6, 185x6, 185x5, 185x5
Barbell Curl
135x6, 135x6, 135x6, 135x6, 135x5, 135x4
Abs.
Hanging Leg Raises and Hyperextensions.
DAY 5
Focus on bodybuilding. Rep range of 10-12. Two minutes between sets. All sets to momentary muscular failure. Increase weight
by five pounds on all sets when able to surpass 12 reps.
Stiff Leg Dead Lifts
135x10, 135x10, 135x10
Single Leg Extension
150x12, 150x12, 150x12
Concentration Curls
50x10, 50x10, 50x10,
Reverse Barbell Curl
65x12, 65x12, 65x10
Wrist Curl
1(Olympic Bar)x12, 1x12, 1,10
Standing Tricep Extensions
90x12, 90x12, 90x12,
Standing Calf Raise
225x10, 225x10, 225x10
For illustrations and descriptions of the weight training exercises, please go to the following page:
Weight lifting exercises |
