Foundation Training Program

This program should last about 3-5 weeks.

Monday: Back and Legs

Dead Lift 6,6,6,6

DB Row 6,6,6

Squats 15,12,10,8,6,4

Stiffed Legged Dead Lift 8,8,8,8,8

Tuesday: Chest, Shoulders, and Arms

Bench 15,12,10,8,6,4

DB Incline 5,5,5

Standing Military 5,5,5,3,2,2

DB French Press 8,8,8

Push downs 40

Standing BB Curls 6,6,6,6,4,4

Wednesday: REST

Thursday: Back and Legs

Dead Lift 5,5,3

Cleans 5,5,5,3,3

Pullovers 8,8,8

Squat 10,10,10,10,10,10,10,10,10,10

Friday: Chest, Shoulders, and Arms

Bench 5,5,5

Push Press 3,3,3

Tricep C-set: 3 rounds

                Close Grip Bench 5

                French Press 10

                Push Downs 40

Bicep C-set: 3 rounds

                Standing BB Curls 5

                Recline DB Curls 10

                DB Hammer Curls 40