Category : Strength Building Workouts

Strength Building Workouts

Ted Bruner’s Deadlift Routine

Ted Bruner’s Deadlift Routine. **for different strength levels, if your max is 400 and starting lift for the routine is 500, mulitply
poundages by 0.8; if your max 600, mulitiply the poundages by 1.2
(ex. your max divided by 575 equal … Read more

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Strength Building Workouts

Bench Press Resurrection Programs

Bench Press Resurrection Programs. THIS PROGRAM IS IDEAL FOR POWERLIFTERS AND FOOTBALL PLAYERS

THE BASICS

DAY 1
BENCH PRESSES 5*5
WEIGHTED CHINS 5*5
MILITARY PRESSES 5*5
SQUATS 5*5

DAY 2
CLOSE-GRIP BENCH PRESS 5*5
BARBELL CURLS 5*5
PUSH PRESSES… Read more

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Strength Building Workouts

Rock Solid Basic Strength Building Routine

Rock Solid Basic Routine.

POWER PYRAMID PROGRAM

Monday/Thursday

Quads
Squats 3*10,8,6
Sissy Squats or Leg Extensions 1*8-12

Hamstrings
Stiff-Legged Deadlifts 3*15,12,9
Leg Curls 1*8-12

Calves
Donkey Calf Raises 2*12-20
One-Leg Calf… Read more

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Strength Building Workouts

Ted Arcidi’s Bench Press Routine

Ted Arcidi’s Bench Press Routine.

This is a 12 week cycle.

  • Weeks 1-3: 3 sets x 6 reps
  • Weeks 4-6: 3 sets x 5 reps
  • Weeks 7-9: 3 sets x 3 reps
  • Weeks 10-11: combine sets of 3 and two reps
  • Week 12: meet day; open with a bench that you have done for at least
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Strength Building Workouts

Doug Heath Bench Press Routine

Doug Heath Bench Press Routine.

**This cycle is based on a lifter whose max is 300lbs.
**(ex. your max divided by 300 equal your percentage that you use to multiply your poundages)

Week 1/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 200*5
Day … Read more

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Strength Building Workouts

Ken Ufford’s Deadlift Routine

Ken Ufford’s Deadlift Routine. Written for a lifter whose max is 575 and wants to achieve a max of 600.

**for different strength levels, if your max is 400 and starting lift for the routine is 500, mulitply poundages by 0.8;
if your max 600,… Read more

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Strength Building Workouts

Ken Snell’s Deadlift Routine

Ken Snell’s Deadlift Routine. 8 Week Cycle (based on a 400 pound max)

Week 1
1*10/135
1*6/225
2*8/275
1*6/250

Week 2
1*10/135
1*6/225
2*8/285
1*6/260

Week 3
1*10/135
1*6/225
2*8/295
1*6/270

Week 4
1*10/135
1*6/225
2*6/315
1*6/290

Week… Read more

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