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Pete Sisco's
Maximum Strength
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Weight
Lifting Exercise, Weight Lifting Routine & Workout-
Part 4 |
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Weight
Lifting Workout Routine for Weeks 2, 4, and 6
In previous
part, I posted my workouts for weeks 1, 3, and 5. Below
I will post my workout routines for weeks 2, 4, and 6. There's
not too much difference between the odd and even week workouts,
with the main differences being a few different exercises
performed. |
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(Monday - legs) |
| Exercise |
Week 2 |
Week 6 |
Squats
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3 X 6 (355lbs) |
3 X 5 (385) |
Leg press
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3 X 6 (615) |
3 X 6 (645) |
Straight (Stiff) Leg Deadlift
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2 X 6 (235) |
2 X 6 (245) |
Leg curls
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2 X 6 (100) |
2 X 6 (100) |
Standing calf raises
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3 X 10 (230) |
3 X 12 (250) |
Leg Press calf raises
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3 X 10 (405) |
3 X 12 (405) |
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(Tuesday - chest) |
| Exercise |
Week 2 |
Week 6 |
Bench Press
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3 X 5, 5, 4 (225) |
3 X 5 (225) |
Incline Dumbbell Press
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2 X 4 (90, 85's) |
2 X 5 (90) |
Hammer str. Decline
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3 X 6, 6, 5 (270) |
3 X 6 (290) |
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(Wednesday - Back) |
| Exercise |
Week 2 |
Week 6 |
Weighted Chin ups
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3 X 15, 10, 10, 10, 5 (body weight) |
3 X 10, 8, 6, 6
(body + 25lbs) |
Bent over barbell rows
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3 X 6 (185) |
3 X 6(205) |
Shrugs
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3 X 6 (275) |
3 X 6 (315) |
| Seated rows |
2 X 6 (180) |
2 X 6 (180) |
| Close grip pull downs |
n/a |
2 X 6 (160) |
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(Thursday - Shoulders) |
| Exercise |
Week 2 |
Week 6 |
Military press
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3 X 5 (175) |
3 X 5 (185, 185, 175) |
Arnold press
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3 X 5 (50's) |
3 X 5 (50) |
Bent over flies
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3 X 8 (25's) |
3 X 8 (25) |
Side laterals
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3 X 6 (25's) |
3 X 6 (30) |
Standing calf raises
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3 x 10 (200) |
3 x 15 (200) |
Seated calf raises
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2 X 10 (145) |
3 X 12 (145) |
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(Friday - Biceps & Triceps) |
| Exercise |
Week 2 |
Week 6 |
Barbell curls
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3 X 5 (105lbs) |
3 X 4 (115) |
Close grip bench press
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3 X 6 (195) |
3 X 6 (195) |
Seated dumbbell curls
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3 X 4 (40) |
3 X 5 (45's) |
Triceps press downs
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3 X 6 (150) |
3 X 6 (150) |
Hammer curls
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2 X 6 (40) |
3 X 6 (40) |
Kick backs
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2 X 6 (30) |
2 X 6 (30) |
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That pretty much sums up my 6 week workout routine. The
odd and even weeks are mostly similar, here are the major
differences:
Mondays: not much difference here, other
than the last exercise done where seated calf raises are
done on odd weeks, and leg press calf raises are done on
even weeks.
Tuesdays: on odd weeks, incline dumbbell
press is done first, followed by flat dumbbell press, and
then weighted dips. On even weeks, flat bench press is done
first, followed with incline dumbbell press, and then hammer
strength declines.
Wednesday: the major difference for back
days is that deadlifts are done on odd weeks, and weighted
chin ups are done on even weeks, with the rest of the exercises
being quite similar. Because deadlift is such a demanding
lift, other heavy lifts like barbell rows and shrugs are
done on even weeks, when there is no deadlifting.
Thursday: the key compound lifts for odd
weeks are seated dumbbell presses, and military presses,
and for even weeks, its military press, and arnold presses.
During week 2 of the weight lifting routine, I added in
2 calf exercises on shoulder days - since my shoulder days
didn't take too long, and I felt I needed to put some more
workload on my calves.
Friday: the exercises done on fridays
are pretty much the same for odd and even weeks, with one
or two minor different exercises done for variation.
>> Continue
to part 5 (legs workout)
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- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
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