The Conditioning Cycle: 8 Weeks
Do this cycle if you are a beginner or haven’t weight-trained seriously for a while. If you are well trained and ready to boost your bench, skip this program and begin with the load cycle.
Do this program three days per week if you decide to do the conditioning cycle. Rest approximately one minute between sets and three minutes between exercises. You can combine this weight training program with sports such as basketball, or exercises such as jogging or treadmill running. Rest at least two days per week. Increase the intensity of your lifts gradually.
Example of an 8-Week Conditioning Cycle
|Exercise||(Sets X Reps)|
|Bench Presses||4 X 10|
|Incline Dumbbell Presses||4 X 10|
|Lat Pulls||3 X10|
|Seated or Bent-over Rows||3 X10|
|Roman Chair Knee Raises||3 X10|
|Back Extensions||3 X10|