Tier system PED 189

-Total Body approach -Most times it is 3x per week -Rotates total, upper, and lower body exercises -Remember first exercise is the core exercise or the main focus for that day -Remember Sets and reps scheme ( 5-7, 4-6, 3-5) Example: Day 1 Total Deadlift Upper Lat-Pull down Lower Forward lunge Total Snatch Lateral lunge Total Med ball throw Upper Tricep extension Bench Press Lower Clean & jerk Upper Shoulders ( front raise/lateral raise) Lower Straight leg deadlift Day 2 Upper Back Squat Total Day 3 Lower

Conjugate system PED 189 Key points: -4x a week workout -Set up into a lower and upper day -Uses the 3 different ways to develop strength (REMEMBER THIS) 1) Dynamic method 2) Max effort method 3) Repetition method

- Each day either has a dynamic method as the core lift or a max effort lift as the core lift EXAMPLE:

DAY 1 Dynamic upper Bench Press Tricep movement Upper back Shoulders Arms

DAY 2 Max Effort lower Lower body special exercise Hamstring movement Lower back movement Ab movement Hamstring movement

DAY 3 Max effort upper Upper body special exercise Tricep movement Upper back Shoulders Arms

DAY 4 Dynamic lower Box squat Hamstring movement Lower back movement Ab movement Hamstring movement

Special exercises -The use of special exercises are used in this system ( as well as the tier system) Special exercises are classified as core lifts, they take the core movement and change the range of motion or resistance. The body adapts to anything and everything you put to it, thus in weight lifting we must change lifts up ( this keeps the body guessing). Examples of special exercises: Upper body: Floor press( BAR and DB) Incline bench press ( BAR and DB) Reverse band bench press Lower body: Box squat Deadlift Front squat Reverse band squat