LUCIANO SARTI - STRONGBUILDER STRENGTH TRAINING METHOD - 4

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 

Military press 3x6@80kg

Deadlifting  3x6@200kg

Evolution - Specific Body Activation

Bi-Set A
Front lat pulldown /Puxador Frente
3x6@200
6x3@220
4x3/10s@230  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@200


Push Press
3x6@60
6x3@70
4x3/10s@80  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@60

NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Bi-set B
Seated Row
3x6@80
6x3@90
4x3/10s@100  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@80

NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Clean Pull
3x6@100
6x3@110
4x3/10s@105  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@90
NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Fatigue Target Muscles

Set C
Pullover
3x10@60kg (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@150kg

Military press 3x6@80kg

Deadlifting  3x6@150kg 

Evolution - Specific Body Activation

Set A
Circus Dumbell 
3x6@70kg
3x6@80
6x3@90
4x3/10s@100  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@80
NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Fatigue Target Muscles

Set C
Pullover
3x10@50kg

STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performace

Third day

Neural Phase - Global Body Activation

Military press 3x6@60kg

Deadlifting  3x6@100kg 

Progression - Specific Body Activation

Set A
Leg Extension
3x6@70kg
3x6@80
6x3@90
4x3/10s@100  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@80
NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Set B
Leg Curl
3x6@60kg
3x6@70
6x3@80
4x3/10s@90  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@60
NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Fatigue Target Muscles Activate

Set C
Front Squat3x10@100kg (dropset 100kg-90kg-80kg)

Fourth day
Take a rest
Extended homeostasis restoration, accumulated reserves to cope with future training difficulties, adequate metabolic recovery.
 
Fifth day 30 seconds rest

Neural Phase - Global Body Activation

Military press 3x6@80kg

Deadlifting  3x6@150kg

Progression - Specific Body Activation

Set A
Bench Press
3x6@70kg
3x6@80
6x3@90
4x3/10s@100  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@80
NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Set B
Circus Dumbell3x6@60kg
3x6@70kg
3x6@80
6x3@90
4x3/10s@90  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@80
NOTE: In the last series of 4x3/10s, 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