How to Add Bar Bending Strength in 10 Weeks
10 Week Strength Workout designed by Utah’s High School Wrestling Hall of Famer, Frank Houston. This workout is designed to build strength. “If you work hard on this workout, I guarantee you will get stronger.”- Frank Houston 1. This workout is designed to build strength not bulk. 2. Aim for 6 to 8 reps on each exercise. If too easy, you need to increase the weight. 3. The bench and arm workout at the end will increase strength and bulk (If you cheat on leg workout, do not expect a lot of gains). 4. All lifts are done to FAILURE. That means the last rep should require help from a spotter. 5. Do this in groups of 2 or 3 (If your group is bigger than 3, your rest periods will be too long). 6. Arm workout at the end – 4 sets of Heavy Curls, 21’s or 20’s. 7. Bench Workout – Should be designed to increase strength. For example: 1st set 10 reps, then 8, 6, 4, 3, 2, 1 (Going up 5 to 10 pounds on each new set). 8. Do not worry about the weight you start with. It is more important that you work hard and improve (If you work hard on this 10 week strength workout, I guarantee you will get stronger). RULE – Go As Heavy as You Can! Each week will have a specific workout, and will change each week. The workout of the week is to be done 3 times (ie, Monday, Wednesday, Friday). Finish each workout with an alternating “Chest” or “Arms” workout. Example: Week 1 – “Arms” on Monday, “Chest” on Wednesday, “Arms” on Friday Week 2 – “Chest” on Monday, “Arms” on Wednesday, “Chest” on Friday Week #1 Workout Leg Extensions Leg Curls Power Cleans Front Squat Leg Press Calf Raises Lateral Raises Overhead Press Pull Ups Lateral Pulldowns Bench Press Incline Dumbbell Bench Tricep Extensions Bicep Curls Push Ups (Max Reps) Leg Raises Glute/Ham Raises Windshield Wipers Week #2 Workout Leg Extensions–>Leg Curl (Superset) Shoulder shrugs–>Upright Rows Power Cleans–>Front Squats–>Calf Raises Lateral Raises Overhead Press Bench Press Incline Bench Dips Tricep Extensions Bicep Curls Leg Raises Glute/Ham Raises Ab Wheely or Ab Rollers Week #3 Workout Power Cleans–>Leg Extension–>Front Squat Glute/Ham Raises–>Leg Curls–>Leg Press Upright Rows–>Bent Rows–>Overhead Press–>Pull Overs Bench Press Bicep Curls Tricep Extensions Pull Ups Dips Windshield Wipers Week #4 Workout Calf Raises–>Leg Curls–>Leg Extensions Calf Raises–>Leg Curls–>Power Cleans–>Front Squats Overhead Press–>Pull ups Bench Press Lat Pulldowns Incline Press Shoulder Shrugs Windshield Wipers Leg Raises Glute/Ham Raises Week #5 Workout Lateral Raises–>Overhead Press–>Bent Rows–>Overhead Press–>Shrugs–>Upright Rows Leg Extensions–>Leg Curls–>Hang Cleans–>Squats–>Calf Raises–>Glute/Ham Raises Bench Press Bicep Curls Tricep Extensions Windshield Wipers Leg Raises Week #6 Workout Superset following: Bent Rows Pull Overs Pull Ups (Negatives Only) Pull Downs Pull Overs Chin Ups (Negatives Only) Bent Rows Superset following: Leg Extensions Leg Curls Squats Calf Raises Glute/Ham Raises Power Cleans Superset following: Overhead Press Shrugs Bicep Curls Tricep Extensions Bench Press Ab Wheely/Ab Rollers Week #7 Workout Bench Press–>Incline Dumbbell Bench–>Dips Bench Press–>Incline Dumbbell–>Dips–>Push Ups Power Cleans–>Leg Curl–>Leg Extensions–>Front Squat Lat Pulldowns–>Bicep Curls–>Tricep Extensions–>Ab Wheely/Ab Rollers–>Leg Raises Week #8 Workout Hanging Leg Raises–>Windshield Wipers–>Crunches Pullups (Negatives only)–>Pull Overs–>Pull Ups (Negatives Only) Clean and Press Box Squats Leg Extensions–>Leg Curls–>Calf Raises Overhead Press–>Bench Press–>Bicep Curls–>Tricep Extensions–>Lat Pulldowns Trunk Curls (Bench workout on Monday & Friday, Arms on Wednesday) Week #9 Workout 60 second pull up–>Bicep Curls 60 second Dips–>Tricep Extensions Leg Extensions Leg Curls Dead Lift Box Squat Upright Rows Power Cleans Lat Pulldowns Bench Press Bench Flys Incline Press Decline Press Trunk Curls Leg Raises (Arm Workout Mon & Fri, Bench on Wed) Week #10 Workout Power Cleans Hang Cleans Dead Lifts (2 sets) Front Squat Box Squat Bench Press (3 sets) Bent Rows Upright rows Pull Ups Dips Push Ups Lat Pulldowns Trunk Curls Leg Raises (After this do 3 sets of 21’s or 20’s) “If you work hard on this workout, I guarantee you will get stronger.”- Frank Houston *Consult with your medical professional before beginning a new workout routine.
24 Comments
9/5/2022 09:15:03 am
Really informative article, I had the opportunity to learn a lot, thank you. https://freecodezilla.net/smartmag-news-magazine-wordpress-theme/
Reply
9/14/2022 04:42:25 pm
Really informative article, I had the opportunity to learn a lot, thank you. https://bit.ly/site-kurma
Reply
9/30/2022 10:26:41 am
It's great to have this type of content. Good luck with your spirit. Thank you. https://bit.ly/site-kurma
Reply
10/5/2022 01:59:59 am
I think this post is useful for people. It has been very useful for me. Looking forward to the next one, thank you. https://escortnova.com/escort-ilanlari/bitlis-escort/ahlat-escort/
Reply
10/7/2022 04:30:28 am
I think the content is at a successful level. It adds enough information. Thank you. https://escortnova.com/escort-ilanlari/ardahan-escort/posof-escort/
Reply
10/8/2022 01:05:53 am
Thank you for your sharing. I must say that I am successful in your content. https://escortnova.com/escort-ilanlari/batman-escort/hasankeyf-escort/
Reply
11/22/2022 09:47:55 pm
Hemen Göz At evde para kazanmaya basla: https://sites.google.com/view/evden-ek-is/
Reply
12/10/2022 07:06:29 pm
Uygun fiyatlardan takipçi satın al: https://takipcialdim.com/
Reply
12/10/2022 09:26:21 pm
Tiktok takipçi satın almak için tıkla: https://takipcialdim.com/tiktok-takipci-satin-al/
Reply
12/10/2022 09:27:33 pm
instagram beğeni satın al: https://takipcialdim.com/instagram-begeni-satin-al/
Reply
12/16/2022 02:36:29 pm
uygun fiyatlardan takipçi Hemen Göz At: https://takipcim.com.tr/
Reply
1/9/2023 07:19:39 am
100 tl deneme bonusu veren siteleri öğrenmek istiyorsan tıkla.
Reply
6/30/2023 05:13:29 pm
En iyi bilecik ilan sitesi burada. https://bilecik.escorthun.com/
Reply
Leave a Reply. |
Support our Sponsors
SC Warrior Wrestling Team Mission Statement
Archives
February 2024
Categories
All
|