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I, Bodybuilder 5 - Transition - Monday

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  1. Bench Press — Ramp

    Sets: 6   Reps: 4/2   Rest: 45
    Perform 3 sets of 4 repetitions followed by 3 sets of 2 repetitions (6 total sets), ramping (increasing) the load each set. For your first work set, use approximately 50% 1RM. Add 10 or 20 pounds on each subsequent set. The sixth set should be the heaviest weight you can lift for 2 reps without slowing down through sticking points. For intermediate lifters, and depending upon the day and lift, the load should be between 85% and 90% 1RM. For advanced lifters, the load should be between 90% and 95%. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort.
  2. 90-Degree Barbell Row — Max Force

    Sets: 6   Reps: 2   Rest: 45
    Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 45 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set.
  3. Low-Incline Bench Press — Ramp

    Sets: 7   Reps: 4/2/X   Rest: 45
    Perform 3 sets of 4 repetitions followed by 3 sets of 2 repetitions (6 total sets), ramping (increasing) the load each set. For your first work set, use approximately 50% 1RM. Add 10 or 20 pounds on each subsequent set. The sixth set should be the heaviest weight you can lift for 2 reps without slowing down through sticking points. Set 7, reduce the weight by 20%, and perform as many repetitions as you can without technical breakdown. For intermediate lifters, and depending upon the day and lift, the load should be between 85% and 90% 1RM. For advanced lifters, the load should be between 90% and 95%. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort.
  4. Low-Pulley Curl — Max Force

    Sets: 6   Reps: 2   Rest: 45
    Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 45 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set.
Christian Thibaudeau
Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.