Thursday
General warmup
a. Sumo deadlift or stiff-legged deadlift
b. Overhead press
c. Curl
d. Side bend
e. Neck work
f. -fly
Cool downDangers
. If you have excessive overlap between the two workouts you will produce
two different but nevertheless full-body workouts. is would mean that
you would be training all your major musculature twice a week. is is
excessive for many typical drug-free trainees if the training is done with real
effort each session. To produce routines with minimal overlap—but some
overlap is inevitable—put exercises that involve a lot of common muscula-
ture into the same workout, or only use one of the involved exercises in the
whole weekly program.. e above program is an example of two routines that have considerable
overlap. Day one includes the squat and bench press as its major exercises,
and day two could include the sumo deadlift and overhead press as its
majors. e squat and sumo deadlift involve the same thigh, glute and lower
back musculature. So that means you would be blasting your lower back
at both training days each week. On such a course overtraining is likely for
many trainees, and sooner rather than later. Bench pressing on one day, and
overhead pressing on another, means two major sessions per week for your
upper-body pushing structure. is may cause overtraining of the shoulders
for many trainees.. In these cases the problem lies in there being only three or four days of
rest between training the same major structures, which may not be enough
recovery time for many trainees. Instead, arrange the same exercises so that
you get a full week of rest between major strikes on the same musculature.
For example, day one’s major exercises could become the squat and stiff-
legged deadlift or sumo deadlift, and day two’s major exercises could become
the bench press, overhead press, and pulldown. en you would have all