LUCIANO SARTI - STRONGBUILDER STRENGHT TRAINING METHOD 3

STRATEGIC TRAINING METHOD

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 3x6@80%(1RM)

Progression - Specific Body Activation

Set A
Bench Press
3x6@135-145-155kg
6x3@170kg
1x12@120kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.

Set B
Bench Press Close grip
3x6@100kg
6x3@130kg
1x12@90kg

Set C
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)

STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performace

 

Second Day 30 seconds rest

Neural Phase - General Body Activation

Bench Press 3x6@145kg

Progression - Specific Body Activation

Set A
Lat pull down
3x6@100-120-130
6x3@140kg
1x12@100kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.
Set B
Circus Dumbell3x6@70kg
6x3@90kg 
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)

STRATEGIC TRAINING METHOD

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 - Global Body Activation

Axle Press 3x6@70%(1RM)

Progression - Specific Body Activation

Set A
Bench Press
3x6@135-150-160kg
6x3@170kg
1x12@120kg
NOTE: In the last series of 6x3, reduces / maintains the load and makes 1x12 without rest interval.

Set B
Circus Dumbell3x6@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