Page
Days 1 and 4
Days 2 and 5
Days 3 and 6
120, 121
5 × 1–with 2 min. rest
5 × 1–5 with 2 min. rest
5 × 1–5 with 2 min. rest
2. Seated row
125
4 × 6–8 with 90 sec. rest between sets
3 × 10–12 with 90 sec. rest between sets
2 × 15–20 with 90 sec. rest between sets
3. Wide-grip seated row
126
4 × 6–8 with 90 sec. rest between sets
3 × 10–12 with 90 sec. rest between sets
2 × 15–20 with 90 sec. rest between sets
4a. Cable biceps curl
137
4 × 6–8
3 × 10–12
2 × 15–20
4b. Rope face pull
134
4 × 6–8 with 60 sec. rest between paired sets
3 × 10–12 with 60 sec. between paired sets
2 × 15–20 with 60 sec. between paired sets
4 × 6–8 each side with 90 sec. rest between sets
3 × 10–12 each side with 90 sec. rest between sets
2 × 15–20 each side with 90 sec. rest between sets
4 × 5 or 6 each side with 90 sec. rest between sets
4 × 5 or 6 each side 4 × 5 or 6 each side with 90 sec. rest with 90 sec. rest between sets between sets
SMIT*: gasser—1–3 with 3–4 min. rest between sets (page 26)
MCP**: boxing and kickboxing with heavy bag—4–6 2-min. rounds with 60 sec. rest between rounds (page 30)
Muscle Workout Program 2
TABLE 11.5 Muscle Program 2: Workout A—Pulling STRENGTH 1. Pull-up or lat pulldown SIZE
5. One-arm one-leg 113 dumbbell bench row SPEED 6. Medicine-ball rainbow slam (3–4 kg or 6.5–9 lbs.)
105
CARDIO CONDITIONING
Steady-state cardio: brisk walking outside or on treadmill—25–35 min. (page 29)
*SMIT = supramaximal interval training. **MCP = metabolic conditioning protocol.
297