Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 275 views

    Fierce 5

    Uploaded by

    DanielMiranda
    This document summarizes the "Fierce 5" novice workout routine. It consists of 5 simple workouts that alternate between Workout A and Workout B performed 3 times per week. Each week, upper body lifts increase by 5 lbs and lower body lifts increase by 10 lbs. The routine aims to provide balanced muscle development for novices in under an hour per session with steady progression. Acceptable exercise substitutions are provided to accommodate equipment limitations.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd

    Fierce 5

    Uploaded by

    DanielMiranda
    275 views2 pages
    This document summarizes the "Fierce 5" novice workout routine. It consists of 5 simple workouts that alternate between Workout A and Workout B performed 3 times per week. Each week, upper body lifts increase by 5 lbs and lower body lifts increase by 10 lbs. The routine aims to provide balanced muscle development for novices in under an hour per session with steady progression. Acceptable exercise substitutions are provided to accommodate equipment limitations.

    Original Description:

    fitness

    Copyright

    © © All Rights Reserved

    Available Formats

    TXT, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document summarizes the "Fierce 5" novice workout routine. It consists of 5 simple workouts that alternate between Workout A and Workout B performed 3 times per week. Each week, upper body lifts increase by 5 lbs and lower body lifts increase by 10 lbs. The routine aims to provide balanced muscle development for novices in under an hour per session with steady progression. Acceptable exercise substitutions are provided to accommodate equipment limitations.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    275 views2 pages

    Fierce 5

    Uploaded by

    DanielMiranda
    This document summarizes the "Fierce 5" novice workout routine. It consists of 5 simple workouts that alternate between Workout A and Workout B performed 3 times per week. Each week, upper body lifts increase by 5 lbs and lower body lifts increase by 10 lbs. The routine aims to provide balanced muscle development for novices in under an hour per session with steady progression. Acceptable exercise substitutions are provided to accommodate equipment limitations.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    of 2

    "Fierce 5" Novice Routine

    http://forum.bodybuilding.com/showthread.php?t=159678631
    I decided to design "Fierce 5" because I wasn't completely satisfied with any of
    the other novice programs that are so popular. In my opinion they all had a fla
    w or two (slow progression, high volume, low enough volume people lose interest
    and most of them lack what I'd consider proper balance), albeit small inadequaci
    es in most cases.
    Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take
    just over an hour to complete including stretching and warmups. You will be wor
    king out 3 nonconsecutive days a week and alternating between workouts A & B. Ex
    : Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B... etc. E
    ach week you'll add 5 lbs to all of your upper body lifts* and 10lbs to all of y
    our lower body lifts.
    *Reverse flies will increase 5lbs per month and should never increase over 15lbs
    per hand if using DBs, leg curls (if subbed) will increase 5lbs per week and ab
    work increases in reps (try adding a few reps each week.) If you are unable to
    increase weight in these increments due to equipment limitations then, for that
    exercise only, increase weight every other week. For the exercises in the 5 rep
    range add 1 rep per set during the weeks you aren't increasing weight. For exerc
    ises in the 8-15 range add 2 reps per set during weeks you aren't increasing wei
    ght.
    This is a question I'm repeatedly asked so here is a progression example:
    Monday-Squat-200, Bench-150
    Wednesday-RDL-200, Incline-100
    Friday-Squat-200, Bench-150
    Weekend of rest
    Monday-RDL-210, Incline-105
    Wednesday-Squat-210, Bench-155
    Friday-RDL-210, Incline-105
    Workout A
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Face Pulls 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset
    Workout B
    Front Squat 3x5
    Overhead Press 3x5
    Romanian Deadlift 3x8
    Lat Pulldowns 3x8
    Ab work 2x15/Bicep curls 2x10 Superset (I don't care what ab work you do)
    Acceptable Substitutions
    Face Pulls-Reverse Flies
    Tricep pressdowns-overhead extensions, skull crushers... etc. (basically any tri
    cep isolation exercise)
    Lat Pulldowns-Any form of pull/chin up. You'll need a dip belt to add weight. (Y
    ou need a pull from above your head)
    Overhead Press-Incline Bench
    Pendlay Rows-Any horizontal pull to the chest with a wide grip and elbows at 45
    degrees. NOT BOR. See FAQ.
    Bench-Decline bench, dips (leaning forward) You'll need a dip belt to add weight
    Front Squat/RDL-You have to swap both for a Deadlift and a leg curl. This isn't

    an either or kind of substitution.


    Front Squat-Paused back squats
    Warmups- Before your compound lifts (Squat, Bench, Rows, Front Squat, Incline, R
    omanian Deadlift and Lat Pulldowns) you should do at least one warmup set. As mo
    nths roll by you'll begin adding more weight to the bar and you'll need to incre
    ase the number of warm up sets for some exercises. Ex: For a 135lb squat you mig
    ht do 1 warm up set of 95lbs, but for a 315lb squat you might warm up with 135,
    225 and 275. Warmups are used to get your muscles ready to work; they should not
    fatigue you. This means if your work set is 50lbs, your warmup set should be do
    wn around 25 or 30lbs.
    Stretching routines: These aren't a must, but will assist you in staying healthy
    and injury free. They don't take very long at all and are dynamite when it come
    s to improving and maintaining your mobility. I do them directly before each wor
    kout.

    You might also like