The Perfect Warm-up

TheGrinch

See how much more weight you can push doing this
"Usual Weight" would be the weight you normally can do 4-6 times.

1st set
50% of Usual Weight, 12 reps
Slow and easy, rest 2 minutes

2nd set
50% of Usual Weight, 10 reps
a little faster this time, rest 2 minutes

3rd set
65-70% of Usual Weight, 6 reps
moderate pace, rest 2-3 minutes

4th set
80-85% of Usual Weight, 3 reps
moderate, rest 2 minutes

5th set
90-95% of Usual Weight, 1 rep (yes..just 1!)
This should be a strong, powerful and deliberate rep., rest 1 minute

6th, 7th, 8th... sets
105-110% of usual weight (Heavy sets)
rest 2-3 minutes between sets

kanakapride

Thanks bro.

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	#1 (permalink)
TheGrinch Junior Member Join Date: Apr 2004 Posts: 128 Rep Power: 5	The Perfect Warm-up See how much more weight you can push doing this "Usual Weight" would be the weight you normally can do 4-6 times. 1st set 50% of Usual Weight, 12 reps Slow and easy, rest 2 minutes 2nd set 50% of Usual Weight, 10 reps a little faster this time, rest 2 minutes 3rd set 65-70% of Usual Weight, 6 reps moderate pace, rest 2-3 minutes 4th set 80-85% of Usual Weight, 3 reps moderate, rest 2 minutes 5th set 90-95% of Usual Weight, 1 rep (yes..just 1!) This should be a strong, powerful and deliberate rep., rest 1 minute 6th, 7th, 8th... sets 105-110% of usual weight (Heavy sets) rest 2-3 minutes between sets

	#2 (permalink)
kanakapride New Member Join Date: May 2004 Location: St. Paul, Minnesota Age: 24 Posts: 23 Rep Power: 0	Thanks bro. __________________ "I mua e na poki`i a inu i ka wai `awa`awa - `a`ohe hope e ho`i mai ai!"- King Kamehameha I

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