Workout list by Rene Ferguson Train Station Beginner strength
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Back squat strength development week 4 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg . -
Front squat strength development week1 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the weight you did your 6 reps -
Front squat strength development week2 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg . -
Front squat strength development week3 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg . -
Front squat strength development week4 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg . -
shoulder press/pushpress strenght development week 1 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the same weight you did the 6 reps -
shoulder press/pushpress strenght development week 2 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg . -
shoulder press/pushpress strenght development week 3 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg . -
shoulder press/pushpress strenght development week 4 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg . -
Deadlift strenght development week 1 Strength
descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the same weight as you did the 6 reps