Strength Blog Cycle 6 Week 1 - Fitness Rangers

Strength Blog Cycle 6 Week 1

Strength Blog Cycle 6 Week 1
June 20, 2017 fitnessrangers

Day 1
Main Lift
Pause Squat Warm Up 2×5, 3×5 (75%, 80%, 85%)
Accessory Lifts
Single leg rdl 3×8 each
Sa row 3×10 each

Day 2
Main Lift
Push press 2×5, 3×5 (75%, 80%, 85%)
Accessory Lifts
Hang high pull 3×6
Step ups 3×10 each

Day 3
Main Lift
Sumo deadlift 2×5, 3×5 (75%, 80%, 85%)
Accessory Lifts
DB Bec press 3×10
Reserve pull down 3×10

Are you looking to break into strength training for day to day use? Look no further! The Best Strength Blog is here! Follow me for a series of 3 workouts a week for a month to increase your maximum strength abilities. These exercises will help your day to day quality of life, and overall fitness.

The percentages after each of the first lifts for each day are the percent of your one rep max that you should do for each set. For example, after warming up for 2 sets of 5, your next set would be 75% of your max, the next at 80%, and the last set at 85%. So if you had a max of 100lb, you would do a set of 75lb, then 80lb, then at 85lb.

If you do not know your max, pick weight that challenges you at a 7-9 on a difficulty scale of 1-10. Keep track of these numbers so you can monitor your progress.

The following exercises are accessory to the main lift to give you a full body routine. You want to pick a weight that makes you decently tired after each set (somewhere between a 6-9on scale of 1-10 difficulty). You can superset those exercises for a more aerobic workout or just take full rests so you can go heavier and focus on strength. Make sure to use correct form as seen in the video so you don’t hurt yourself. Be safe, have fun and be strong.

Can’t see the video below? Click here.


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