Académique Documents
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Culture Documents
by Christian Thibaudeau
WEEKS 1-4
C. Arnold press
3 x 8-10 reps
D. Lateral raise
1 x 100 reps (take pauses if needed)
Tuesday (Quads/Hams/Biceps/Triceps)
A. Barbell shrugs
4 x 6-8 reps
B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps
E. Military press
5x5
Saturday (Chest/Back)
* NOTE: Abdominal work is performed after every workout. Alternate between these two:
ABS WORKOUT 1
ABS WORKOUT 2
WEEKS 5-8
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps
Tuesday (Quads/Hams)
C. Leg curl
1 x 100 reps
A. Barbell curl
4 x 6-8 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
Saturday (Back/Triceps)
* NOTE: Abs work is still performed after every workout in an alternate fashion.
WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
Tuesday (Shoulders/Back)
E. Haney shrugs
3 x 12-15 reps
Thursday (Biceps/Triceps)
Saturday (Chest/Shoulders)
A2. Dips
3 x max reps
* NOTE: Abs should be worked after every workout (same as two other phases) plus additional
resistance free abs work everyday.