A workout from the University of Nebraska football program.
For exercises
with the “*” do the cycle with the “*” for that week.
Superset the arms
exercises.
First, Calculate
your 1 rep max (1RM) for each exercise. Record
it in the box. When you can
complete one extra rep on your last set during cycle’s 2, 4, and 5, then
increase your max 5 lbs for the next week.
Cycle 1: Complete 2 sets of 10 reps.
1st set= 65% 1RM, 2nd set= 70% 1RM
Cycle 2:
Complete 3 sets of 10 reps. 1st
set= 65% 1RM, 2nd set= 70%, 3rd= 75%
Cycle 3:
Complete 2 sets of 5 reps. 1st=
75%, 2nd=80% 1RM
Cycle 4:
Complete 3 sets of 5 reps. 75%
x 80% x 85% 1RM respectively.
Cycle 5:
Complete 3 sets. 1st
set is of 4 reps at 80%, 2nd = 3 reps at 85% 1RM, and 3rd
= 2 reps at 90%.
Romanian Hamstrings = stiff legged
dead lift or “good mornings.”
For Stanley Hamstrings sit straight up
on a mat, on your knees. Have a
partner hold your feet, and cross your arms across your chest.
Slowly lower yourself forward as far as you can.
The only joint that moves is your knee joint.
Do not bend at the hips or waist.
If you go too far and are unable to pull your torso back up, fight
gravity to the floor and do a push up to give yourself a little help back to
the top. Do not be discouraged if
you can only lower yourself a couple of inches out.
Lunges:
Do walking lunges with the DB’s
Step ups:
Use DB’s
If you cannot complete at least 9 ˝
reps during the third set of cycle 2, or 4 ˝ reps in cycle 4 reduce your 1RM
by 5 pounds. Do not increase your
max when you have that exercise on cycle 1 or 3, doing only two sets.
Always do cycle 2 for the arms supersets.
