Скачать или смотреть Copy This 1 Week Bodybuilding Program - Basement Bodybuilding

YouTube channel - ‪@BasementBodybuilding‬
IG - @basement.bodybuilding

0:00-01:20 Intro
01:21-02:45 Backstory to the program
02:46-03:40 Using strength training principles for hypertrophy
03:41-04:46 Principle 1: Stability
04:47-07:06 Principle 2: Standardization
07:07-07:26 Principle 3: Intensity
07:27-07:51 The split
07:52-10:46 DAY 1: Pull A - lifts & cues
10:47-14:24 DAY 2: Push A - lifts & cues
14:24-18:51 DAY 3: Pull B - lifts & cues
18:52-27:16 DAY 4: Push B - lifts & cues

Pull A:
SLDL 3x4-6
Lat Pulldown 3x8-10
T-Bar Row 3x6-8
CG Preacher Curl 3x5-7
SA Cable RD Fly 2x10-12

Push A:
Smith Feet Up Bench 4x5-7
60° Smith Press 3x7-9
Lying Side Raise 2x8-12
EZ Bar OH Extension 4x8-10
Leg Extension 3x10-12

Pull B:
SA Pulldown 3x8-10
Seated Cable Row 3x10-12
SA Strict Curl 3x10-12
Lying RD Raise 2x12-15
Seated Ham Curl 3x8-10

Push B:
30° Smith Press 4x7-9
Smith BTN Press 3x7-9
DB Side Raise 3x15-20
Smith JM Press 3x7-9
Leg Press 3x6-8

Optional bonus work:
Abs: Decline sit ups 2x/wk
Calves: LP calf raise 2x/wk, can sub one for standing calf raises on non leg press day