LUCIANO SARTI - STRONGBUILDER TRAINING METHOD 2

Hypertrophy - Aesthetics - Health and Wellness - Performace

Luciano Afonso Sarti, 44 years old STRONGBUILDER-BRASIL PRO.
 Weight: 108Kg - Height: 1.93m - Body Fat: 9%
Goal: 120kg - 6% Body Fat.

First Day 30 seconds rest
Neural Phase - General Body Activation
Axle Press 6x3@80%(1RM)
Squat 6x3@80%(1RM)

Evolution - Specific Body Activation
Super-Set A
Bench Press
3x6@135kg
6x3@160kg
1x12@120kg
Parallel bars 
3x6@30kg
6x3@50kg 
1x12@20kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.

Super-set B
Bench Press Close grip
3x6@100kg
6x3@130kg
1x12@90kg
Close grip Dumbell bench press
3x6@30kg
6x3@50kg 
1x12@20kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.

Fatigue Target Muscles
Super-Set C
Crucifix fly
3x10@50kg (dropset 50kg-40kg-30kg)

Pullover
3x10@50kg (dropset 50kg-40kg-30kg)
Hypertrophy - Aesthetics - Health and Wellness - Performace

 

Second Day 30 seconds rest
Neural Phase - General Body Activation
Axle Press 6x3@80%(1RM)
Squat 6x3@80%(1RM)

Evolution - Specific Body Activation
Super-Set A
Lat pull down
3x6@100kg
6x3@120kg
1x12@90kg
Fixed bars
3x6@30kg
6x3@50kg 
1x12@20kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.

Super-set B
Lat pull down seated row
3x6@90kg
6x3@100kg
1x12@50kg
Circus Dumbell
3x6@60kg
6x3@80kg 
1x12@40kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.

Fatigue Target Muscles
Super-Set C
Reverse Pec Deck
3x10@50kg (dropset 50kg-40kg-30kg)
Pullover
3x10@50kg (dropset 50kg-40kg-30kg)

Hypertrophy - Aesthetics - Health and Wellness - Performace

 Third day
Take a rest
Extended homeostasis restoration, accumulated reserves to cope with future training difficulties, adequate metabolic recovery.

Fourth day
STRONGMAN TRAINING FOR STRONGBUILDER
 
Fifth Day 30 seconds rest
Neural Phase - General Body Activation
Axle Press 6x3@80%(1RM)
Squat 6x3@80%(1RM)

Evolution - Specific Body Activation
Bi-Set A
Bench Press
3x6@135kg
6x3@160kg
1x12@120kg
Lat pull down
3x6@100kg
6x3@120kg
1x12@90kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.

Bi-set B
Bench Press Close grip
3x6@100kg
6x3@130kg
1x12@90kg
Circus Dumbell
3x6@60kg
6x3@80kg 
1x12@40kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval. 

Fatigue Target Muscles Activate
Super-Set C
Crucifix fly
3x10@50kg (dropset 50kg-40kg-30kg)
Pullover
3x10@50kg (dropset 50kg-40kg-30kg)

Sixth Day
STRONGMAN TRAINING FOR STONGBUILDER


 

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