LUCIANO SARTI - STRONGBUILDER STRENGHT TRAINING METHOD - 5

STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performace

Luciano Afonso Sarti, 44 years old STRONGBUILDER-BRASIL PRO.

First day 30 seconds rest

Neural Phase - General Body Activation 

Bíceps Curl 3x6@60kg

Squat  3x6@200kg

Evolution - Specific Body Activation

Bi-Set A
Bench press
3x6@180
6x3@220
4x3/10s@230  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@200

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.

Set B
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.

Fatigue Target Muscles

tri-set C
Pullover
3x10@60kg 
Seated Row Bar
3x10@80kg
Dorsal Peck Deck fly 
3x10@90kg 

STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performace

 

Second day 30 seconds rest

Neural Phase - General Body Activation

Biceps Curl 3x6@50kg

Squat  3x3@150kg 

Evolution - Specific Body Activation

Set A
Dead lift
3x6@170kg
3x6@180
6x3@190
4x3/10s@200  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@170
NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

Fatigue Target Muscles

Tri-set C
Incline Bench press
3x10@50kg
Incline Bench Press (Neutral Grip)

3x10@50kg
Incline fly
3x10@50kg

STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performace

Third day

Neural Phase - Global Body Activation

Biceps Curl 3x6@50kg
Squat  3x3@150kg 

Progression - Specific Body Activation

bi-Set A
Legpress
3x6@300kg
3x6@380
6x3@390
4x3/10s@400  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@380
NOTE: In the last series of 4x3/10s, reduces / maintains the load and makes 1x12 without rest interval.

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

tri-Set B
Front Squat closed feet
3x10@100kg (dropset 100kg-90kg-80kg)
Back Squat Closed feet
3x10@150kg (dropset 100kg-90kg-80kg)
Back Squat Wide feet
3x10@160kg (dropset 100kg-90kg-80kg)

Fourth day
STRONGMAN TRAINING FOR STRONGBUILDER

 
Fifth day 30 seconds rest

Neural Phase - Global Body Activation

Biceps Curl 3x6@50kg
Squat  3x3@150kg 

Evolution - Specific Body Activation

Bi-Set A
Bench press
3x6@180
6x3@220
4x3/10s@230  (pause 10 seconds every 1 repetition, rest 30 seconds)
1x12@200

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.

Set B
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.

Fatigue Target Muscles Activate

Tri-set C
Incline Bench press
3x10@50kg
Incline Bench Press (Neutral Grip)

3x10@50kg
Incline fly
3x10@50kg

Sixth day
STRONGMAN TRAINING FOR STONGBUILDER