| The
S.A.I.S. Training Program |
|
Monday: Chest, biceps |
| Bench press (free weights,
barbell) |
3 sets |
6 reps |
(fast-twitch white muscle
fibers) |
| Incline press (free weights, barbell) |
2 sets |
10 reps |
(intermediate muscle fibers) |
| Vertical bench press (machine) |
1 set |
20 reps |
(slow-twitch red muscle fibers) |
| Barbell curls (shoulder wide grip) |
3 sets |
6 reps |
(fast-twitch white muscle fibers) |
| Dumbbell curls (seated) |
2 sets |
10 reps |
(intermediate muscle fibers) |
| EZ-barbell curls (narrow grip) |
1 set |
20 reps |
(slow-twitch red muscle fibers) |
| Tuesday: Legs |
|
|
|
| Squats (free weights, barbell)
|
3 sets |
6 reps |
(fast-twitch white muscle fibers) |
| Leg press (machine) |
2 sets |
10 reps |
(intermediate muscle fibers) |
| Hack squats (machine) |
1 set |
20 reps |
(slow-twitch muscle fibers) |
| Wednesday: Off |
| Thursday: Shoulders,
triceps |
| Behind the neck press (free weights,
barbell) |
3 sets |
6 reps |
(fast-twitch white muscle fibers) |
| Standing upright rows (free weights, EZ-barbell)
|
2 sets |
10 reps |
(intermediate muscle fibers) |
| Front overhead press (machine)
|
1 set |
20 reps |
(slow-twitch red muscle fibers) |
| Lying triceps press (free weights, EZ-barbell)
|
3 sets |
6 reps |
(fast-twitch white muscle fibers) |
| Overhead triceps press (free weights, EZ-barbell)
|
2 sets |
10 reps |
(intermediate muscle fibers) |
| Triceps pushdown (machine, cable)
|
1 set |
20 reps |
(slow-twitch red muscle fibers) |
| Friday: Back, calves |
| Front latpulldown (machine, shoulder wide
grip) |
3 sets |
6 reps |
(fast-twitch white muscle fibers) |
| Seated cable rows (machine, narrow grip)
|
2 sets |
10 reps |
(intermediate muscle fibers) |
| Dumbbell rows (one arm at a time)
|
1 set |
20 reps |
(slow-twitch red muscle fibers) |
| Standing calf raises (machine)
|
3 sets |
6 reps |
(fast-twitch white muscle fibers) |
| Seated calf raises (machine) |
2 sets |
10 reps |
(intermediate muscle fibers) |
| Bend-over calf raises (machine)
|
1 set |
20 reps |
(slow-twitch red muscle fibers) |
| Saturday: Off |
| Sunday: Off |
