BACK TO WEIGHTLIFTING RULES (first 4 weeks) ~ first month back in the gym - improve your technique ~ more demanding: bench press, squats; less demanding: deadlifts, military press - 1.3 sets for compound, 2-3 sets isolation = Fewer reps on compound (2-5?!), more reps on isolation (12) — using a variety of rep ranges is likely better for muscle growth, - for maximizing muscle growth: train each muscle group at least twice per week - for maximizing strength: train each compound exercise at least once per week bt cD ae ec Workout 1 Barbell Bench Press Barbell Squat Triceps Pressdown Workout 2 Barbell Deadlift Muntary Pros Barbell Curl ‘Workout 3 Barbell Squat Barbell Bench Press Lat Pulldown Brett cca Se tc Workout Barbell Bench Press Barbell Squat Triceps Pressdown Workout 2 Barbell Deadlitt Lat Puidown Barbell Cut Workout 3 Mttary Press Incline Barbell Bench Press Dumbbell Side Ralse Workout a Barbell squat Barbell Bench Press Barbet Curt Wurw.eoionaTHuerics.com tc ae dae Workout 1 Barbell Bench Press Barbell Squat Triceps Pressdown Workout 2 Barbell Deadlift, Lat Pulldown Barbell Curl Workout 3 Mittary Press Dumbbell Side Raise Dumbbell Rear Lateral Ralse Workout 4 Barbell Bench Press Inciine Barbell Bench Press ‘Tiiceps Pushdlown Workout 5 Barbell Squat ee Barbell Curl (lying or Seated) WWIW.LEGIONATHLETICS.COMWARMING UP: 1. Do 12 reps with about 50% of your working (heavy) weight, and rest for a minute. 2. Do 10 reps with the same weight at a slightly faster pace, and rest for a minute. 3. Do 4 reps with about 70% of your working weight, and rest for a minute. 4, Do 1 rep with about 90% of your working weight, and rest for two minutes. = You can add some light stretching or mobility work in between your warm-up sets RESTING: rest at least three minutes between sets of heavy, compound exercises