Edited by Ivan Mercolini
Heavy Duty cards structured by Ivan Mercolini
I come to the point now. I'm going to draw up some example cards I designed. In the supersets, have the foresight to prepare / load the disks on the instrumentation of the second exercise first, so as not to waste time (otherwise what would the superseries be?). The load of the second exercise will be about 40% less than when you do it alone, due to the pre-fatigue. Adjust accordingly and keep the usual training diary for the following sessions.
CARD FOR HIM DIVIDED IN ABC
Rest time between series: 3-5 minutes (except for super sets where clearly the rest times are zero). Rest time between one training session and another: two days, to increase according to the directives expressed before. The training sequence is ABCB, that is after a training A follows the B and after a training C it follows the B and then it starts again from the beginning.
→ A
Short general and specific heating
- Crosses on a flat bench1 x6 + 2 forced (or burns if you are alone) in superseries with
- Inclined bench press 1x8 + 2 forced
Rest about 5 'with rhythmic and wide breathing
- Pullover with 1x8 + 2 barbell forced into superseries with
- Traction on the horizontal pulley Semiprone hands narrow grip (sagittal extension of the humerus) 1x8 + 2 forced
Rest about 5 'with rhythmic and wide breathing
- Floor-standing dead-ends with shrug 1x8 + 2 half repetitions to burn
Rest about 5 'with rhythmic and wide breathing
Short cool down
→ B
Short general and specific heating
- Legs Extension 1x6 + 2 forced (or always burns if you are alone) in superseries with
- Squat (or press 45 °) 1x8 + 2 forced
Rest about 5 'with rhythmic and wide breathing
- Legs Curl 1x8 + 2 forced
Rest about 5 'with rhythmic and wide breathing
- Calf raise sitting (or standing or alternating between sessions) 1 x 12 + 2 forced
Rest about 5 'with rhythmic and wide breathing
- Reverse crunch 1 x max repetitions (optional exercise)
Rest about 5 'with rhythmic and wide breathing
regeneration
→ C
Short general and specific heating
- Side openings (crucifix) 1x6 + 2 forced in superseries with
- Pushed over the neck with 1x8 + 2 forced dumbbells
Rest about 5 'with rhythmic and wide breathing
- Pushes to the parallel grips close erect bust (for triceps) 1 x 8 + 2 forced
Rest about 5 'with rhythmic and wide breathing
- Vertical pulley traction hands in supination 1x8 + 2 wide forced grip
Rest about 5 'with rhythmic and wide breathing
- Crunch on bench with pre extension 1 x max repetitions
Rest about 5 'with rhythmic and wide breathing
Short cool down
Note: about the execution of the crunch I have already written in my previous articles.
The progression over time - in terms of frequency - of this protocol is carried out in the previous chapter INSIDE THE METHOD.
