MASS AND MIGHT ROUTINES
BY C.S. SLOAN
IRONMAN MAY 1999 ISSUE
BASICS
WORKOUT 1
DEADLIFTS 5*5,4,3,2,1
FLAT-BENCH PRESS 5*5
EXPLOSIVE REP BENCH PRESS LOCKOUTS 5*2
PUSH PRESSES 5*5
WORKOUT 2
EXPLOSIVE-REP SQUATS 5*2
SQUATS 3*5
BARBELL CURLS 5*5,4,3,2,1
ALTERNATE DUMBBELL CURLS 2*5
LEG RAISES 3*10-15
HYPEREXTENSIONS 3*10-15
POWER SUPERSETS
WORKOUT 1
SQUATS 8*5,4,3,2,1,1,1,1
STIFF-LEGGED DEADLIFTS 8*5,4,3,2,1,1,1,1
WORKOUT 2
EXPLOSIVE-REP INCLINE BENCH PRESSES 6*3
BENT-OVER ROWS 6*6
WORKOUT 3
TOP-POSITION DEADLIFTS 5*2
EXPLOSIVE-REP BOX SQUATS**5*1
**DO 80% OF YOUR MAX
WORKOUT 4
BOTTOM-POSITION BENCH PRESSES 8*5,4,3,2,1,1,1,1
BARBELL CURLS 8*3
STRENGTH SPECIALIZATION
WORKOUT 1
SQUATS 5*5
BENCH PRESSES 5*5
DEADLIFTS 5*5
WORKOUT 2
PAUSE SQUATS**5-6*1
STIFF-LEGGED DEADLIFTS**5-6*1
STANDING CALF RAISES 5*5
WORKOUT 3
CHOOSE ONE OF THE FOLLOWING:
BENCH DUMBBELL PRESSES, INCLINE PRESSES, FLOOR PRESSES,
BOTTOM-POSITION BENCH PRESSES 5*5,4,3,2,1
T-BAR ROWS 5*5
HAMMER CURLS 5*5
SQUAT AND PRESSES 5*5
EXPLOSIVE-REP BOX SQUATS** 8*3
**USE 65% OF YOUR MAX
FOR ANY QUESTIONS:E-MAIL ME.
