I Bodybuilder 5 - Transition - Monday Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos I Bodybuilder 5 - Transition - Monday by Christian Thibaudeau April 24, 2011April 5, 2021 Tags Exercise Programs Bench Press — Ramp Sets: 6   Reps: 4/2   Rest: 45 Perform 3 sets of 4 repetitions followed by 3 sets of 2 repetitions (6 total sets), ramping (increasing) the load each set. For your first work set, use approximately 50% 1RM. Add 10 or 20 pounds on each subsequent set. The sixth set should be the heaviest weight you can lift for 2 reps without slowing down through sticking points. For intermediate lifters, and depending upon the day and lift, the load should be between 85% and 90% 1RM. For advanced lifters, the load should be between 90% and 95%. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort. 90-Degree Barbell Row — Max Force Sets: 6   Reps: 2   Rest: 45 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 45 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. Low-Incline Bench Press — Ramp Sets: 7   Reps: 4/2/X   Rest: 45 Perform 3 sets of 4 repetitions followed by 3 sets of 2 repetitions (6 total sets), ramping (increasing) the load each set. For your first work set, use approximately 50% 1RM. Add 10 or 20 pounds on each subsequent set. The sixth set should be the heaviest weight you can lift for 2 reps without slowing down through sticking points. Set 7, reduce the weight by 20%, and perform as many repetitions as you can without technical breakdown. For intermediate lifters, and depending upon the day and lift, the load should be between 85% and 90% 1RM. For advanced lifters, the load should be between 90% and 95%. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort. Low-Pulley Curl — Max Force Sets: 6   Reps: 2   Rest: 45 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 45 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training A Strong Case For the Rounded Back Deadlift Always pull with a neutral spine. Well, maybe not always. Info here. Deadlift, Powerlifting & Strength, Training Bret Contreras June 11 Training 10 Clever Exercises for Home Workout Warriors Your home workout doesn't have to be lame. Try out these smart accessory exercises that don't require a gym full of expensive machines. Bodybuilding, Exercise Coaching, Powerlifting & Strength Andrew Heming April 27 Training The Training Quiz for Smartasses A test for know-it-alls and those who think they do. Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau August 25 Training I Bodybuilder 1 - Shoulders - Tuesday Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize. Exercise Programs, Shoulders Christian Thibaudeau April 28