LUCIANO SART - STRONGBUILDER STRENGHT TRAINING METHOD - STAGE 6

Hypertrophy - Aesthetics - Health and Wellness - Performace


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

Evolution - Specific Body Activation
Super set-C
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-D
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-E
Crucifix fly
3x10@50kg (dropset 50kg-40kg-30kg)

Peck Deck fly
3x10@60kg (dropset 60kg-50kg-40kg)

Hypertrophy - Aesthetics - Health and Wellness - Performace

 

Second Day 30 seconds rest
Neural Phase - General Body Activation
Set-A
Millitary Press 
6x3@80%(1RM)
Set-B
Bench Press 
6x3@80%(1RM)

Evolution - Specific Body Activation
Super Set-C
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-D
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-E
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

Set-A

Axle Press 

6x3@80%(1RM)

Set-B 

Deadllift 

6x3@80%(1RM)




Evolution - Specific Body Activation

Bi Set-C

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-D 

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-E 

Reverse Crucifix fly

3x10@20kg (dropset 20kg-15kg-10kg)

Reverse Crucifix close grip

3x10@20kg (dropset 20kg-18kg-15kg)



Sixth Day

STRONGMAN TRAINING FOR STONGBUILDER 




 
  

















































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