Introduction
For todays strength session as part of your training plan. You are in the “transitional strength phase” the goal is to build a muscular base with increasing intensity from the anatomical phase (~early base phases).
-Considered “base 2” or the transitional phase.
-Lasting ~4-8 weeks and of moderate intensity.
-There is a large range of upper body, lower body strength and core exercises done 1-2 times per week.
-Approximately 2 sets with 40seconds of rest between each.
-13 to 18 reps for each exercise.
Routine sets reps and instructions
Please scroll down for pictures and descriptions.
Standing straight arm pulldown,
Sets: 2
Reps: 15
Rest: 40 sec.
Rate of perceived effort 5
Tricep extension machine
Sets: 2
Reps: 15
Rest: 40 sec.
Rate of perceived effort 5
Tricep dip machine
Sets: 2
Reps: 11
Rest: 40 sec.
Rate of perceived effort 5
Lat Pulldown
Sets: 2
Reps: 15
Rest: 60 sec.
Rate of perceived effort 5
Seated Rows
Sets: 2
Reps: 18
Rest: 40 sec.
Rate of perceived effort 5
Biceps Curls
Sets: 2
Reps: 15 (Per arm)
Rest: 60 sec.
Rate of perceived effort 5
Side Bends
Sets: 2
Reps: 14 (total includes both sides)
Rest: 60 sec.
Rate of perceived effort 5
Reverse Back Extension
Sets: 2
Reps: 14
Rest: 60 sec.
Rate of perceived effort 5
