Start of a new 12 week cycle

Gunner · Posted: Tue Sep 18, 2007 6:09 pm Post subject: Start of a new 12 week cycle

I am starting a new 12 week weight training cycle this week, which will take me up till mid December, ready for a bit off a lay off over Christmas and ready for a new cycle to begin in January.

So, I thought I'd give something like this a try.

I'm using my own weights at home ( in the garage), and proposing training 3 times a week on the weights, and trying to get out on the bike as much as possible.

TUESDAY:

PRESS UPS 8 SETS 12 REPS
PULL UPS 8 SETS 4 REPS
CLEAN & PRESS 8 SETS 6 REPS
STIFF DEADLIFT 8 SETS 10 REPS

THURSDAY:

PRESS UPS 3 SETS MAX REPS
PULL UPS 3 SETS MAX REPS
LUNGES SETS OF 12/10/8/6/12 REPS
O/HEAD PRESS SETS OF 12/10/8/6/12 REPS
USE WEIGHT TO JUST ALLOW THESE REPS

FRIDAY:

PRESS UPS 4 SETS 15 REPS
UPRIGHT ROWS 12/10/8/6/12
FRONT SQUATS 12/10/8/6/12

BARBELL CURLS }
TRICEP CURLS } SUPERSET THESE 2 12/10/8/6/12

I am looking to keep the rest between sets down to about 45 seconds, and using a weight that will just allow these rep ranges.

Happy training.

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