Run RBC Renage 28 day mass program, Jason Ferruggia

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//-->Copyright © 2010 Renegade Strength & Conditioning, LLCDisclaimerYou must get your physician’s approval before beginning this exercise program.These recommendations are not medical guidelines but are for educational purposes only.You must consult your physician prior to starting this program or if you have any medicalcondition or injury that contraindicates physical activity. This program is designed forhealthy individuals 18 years and older only.The information in this report is not meant to supplement, nor replace, proper exercisetraining. All forms of exercise pose some inherent risks. The editors and publishers advisereaders to take full responsibility for their safety and know their limits. Before practicing theexercises in this book, be sure that your equipment is well-maintained, and do not take risksbeyond your level of experience, aptitude, training and fitness. The exercises and dietaryprograms in this book are not intended as a substitute for any exercise routine or treatmentor dietary regimen that may have been prescribed by your physician.Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask forinstruction and assistance when lifting. Don’t perform any exercise without properinstruction. See your physician before starting any exercise or nutrition program. If you aretaking any medications, you must talk to your physician before starting any exerciseprogram, includingRun RBC: 28 Day Strength & Mass Program.If you experience anylightheadedness, dizziness, or shortness of breath while exercising, stop the movement andconsult a physician.You must have a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30years old. Please discuss all nutritional changes with your physician or a registered dietician.This publication is intended for informational use only. Jason Ferruggia andwww.JasonFerruggia.com will not assume any liability or be held responsible for any form ofinjury, personal loss or illness caused by the utilization of this information.Copyright © 2010 Renegade Strength & Conditioning, LLCRun RBC: 28 Day Strength & Mass ProgramDay 11a) Pull Up-5 x 5-8 x 60 sec. rest1b) Barbell Military Press-1 x 5RM, 1 x AMAP @ 85% of 5RM x 60 sec. rest2a) TRX or Blast Strap Face Pull-3 x 8-10 x 60 sec. rest2b) 1 Arm Incline Dumbbell Press -2 x 7-9 x 60 sec. rest3) Alternate Standing Dumbbell Curl-3 x 8-10 x 90Day 21) Hurdle or Vertical Jump-5 x 5 x 60 sec. rest2) Squat-1 x 5RM, 1 x AMAP @ 80% of 5RM x 180 sec. rest3) Back Foot Elevated Split Squat-2 x 10-12 x 45 sec. rest (btwn legs)4) Rack Dead Lift (below knees)-2 x 8-10, 5-7 x 180Day 31a) Inverted or Chest Supported Row-5 x 8-10 x 60 sec. rest1b) Parallel Bar Dip-4 x 8-12 x 60 sec. rest2) EZ Bar Reverse Curl-3 x 8-10 x 90 sec. rest3a) Power Wheel Rollout-3 x 8-12 x 45 sec. rest3b) Glute Ham Raise or Power Wheel/TRX Leg Curl-2 x 8-12 x 60 sec. restNotes:This program follows an upper/lower/full body split. The optimal set up is to train on Monday,Wednesday and Friday or Tuesday, Thursday and Saturday. If you have to train on back to back days thebest bet would be to do Day 1 (upper body) and Day 2 (lower body) on Monday and Tuesday and then hitDay 3 on Thursday or Friday. Don’t do Day 2 and Day 3 or Day 3 and Day 1 on consecutive days.Even though Day 3 is technically a full body day since we include abs and glute ham raises it is more upperbody dominant just because the upper body recovers faster and can handle more volume. It is also assumedthat most people are doing some type of conditioning twice per week which needs to be taken into account.We stick with glute hams or Power Wheel leg curls on this day to spare the knees.More notes are included in the workout log sheets on the following pages.Copyright © 2010 Renegade Strength & Conditioning, LLCName:Date:- Day 1Week 1Week 2Week 3Week 41a) Pull UpSets: 5Reps: 5-8Rest: 60Note:--------------------------------------------------------------------------------------------------------------------------------------------------------Deload------------------2x5@70% of------------------5RM------------------------------------1b) Military PressSets: 2 (+5-8 warm ups)Reps: 5RM, 1xAMAP@85% of 5RMRest: 60Note:--------------------------------------------------------------------------------------------------------------------2a) TRX or Blast StrapFace PullSets: 3Reps: 8-10Rest: 60Note:--------------------------------------------------------------------------------------------------------------------2b) 1 Arm InclineDumbbell PressSets: 2Reps: 7-9Rest: 60Note:--------------------------------------------------------------------------------------------------------------------------------------------------------3) Alternate StandingDumbbell CurlSets: 3Reps: 8-10Rest: 90Note:--------------------------------------------------------------------------------------------------------------------------------------------------------Notes:•Alternate one set of pull ups for every set of military presses while working up to your five rep max (5RM).Be sure to leave 1-2 reps in the tank and don’t go to failure. Use weight on the pull ups if you can do morethan 8 reps. If you can’t do 5 reps with bodyweight use a band to assist you.After you hit your 5RM take 85% of that weight and do one more set for as many reps as possible, stopping1-2 shy of failure.If, for some reason, you can’t do military presses you can sub in incline presses, bench presses or floorpresses.If you don’t have a TRX or Blast Straps do cable face pulls instead.Record your workouts for each day by writing the weight times the reps. So if you do 1 arm incline dumbbellpresses with 70’s for 9 reps you would write 70x9. Try to add weight or reps each week.••••Copyright © 2010 Renegade Strength & Conditioning, LLCName:Date:- Day 2Week 1Week 2Week 3Week 41) Hurdle or VerticalJumpSets: 5Reps: 5Rest: 60Note:--------------------------------------------------------------------------------------------------------------------------------------------------------Deload------------------2x5@70% of------------------5RM------------------------------------2) SquatSets: 2 (+5-8 warm ups)Reps: 5RM, 1xAMAP@80% of 5RMRest: 60-180Note:--------------------------------------------------------------------------------------------------------------------3) Back Foot ElevatedSplit SquatSets: 2Reps: 10-12Rest: 45 (btwn legs)Note:--------------------------------------------------------------------------------------------------------------------4) Rack Deadlift (Justbelow knees)Sets: 2Reps: 8-10, 5-7Rest: 180Note:--------------------------------------------------------------------------------------------------------------------------------------------------------Notes:•If you have a hurdle, set it up to a challenging height (after a few lower height warm up sets) and jump over it.Land and immediately turn around and jump back over for a total of 5 reps. If you don’t have hurdles you canwrap a band around a power rack and have a friend hold it for you. Note the number of holes on the rack thatthe band is being held at. If neither of those are an option simply do vertical jumps by standing with yourhands at your side, descending down rapidly into a quarter squat position and jumping as fast as possiblestraight into the air trying to touch a fixed target above your head with both hands.Take 5-8 sets to work up to your five rep max squat (1-2 reps shy of failure), rest 180 seconds and then do onemore set with 80% of the 5RM for as many reps as possible (1-2 reps shy of failure).Place your back foot on a bench for the split squats and squat straight down until your hamstring touches yourcalf. Hold dumbbells in both hands.Work up to one heavy set of 8-10 reps on the rack deadlift, rest 180 seconds and then put more weight on forone more set of 5-7 reps.•••Copyright © 2010 Renegade Strength & Conditioning, LLC [ Pobierz całość w formacie PDF ]

Run RBC Renage 28 day mass program, Jason Ferruggia

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