Day 3 - Deadlift day

Major emphasis is on the deadlift. Other exercises are chosen to make the trainee better at deadlifting.

Use the same weight for all 5 working sets of deadlifts. Each of these should be difficult. Weight will probably be about 70% 1RM.

Exercise Click to show details in new window	Notes
General Warm-up	5 mins exercise bike etc
Deadlift - regular	Light weight warm-up - 20 reps
Deadlift - regular	Moderate warm-up - 12 reps
Deadlift - regular	Heavier warm-up - 8 reps
Deadlift - regular	5 reps with around 70% 1rm
Deadlift - regular	5 reps with around 70% 1rm
Deadlift - regular	5 reps with around 70% 1rm
Deadlift - regular	5 reps with around 70% 1rm
Deadlift - regular	5 reps with around 70% 1rm
Cable pull-through	12 reps
Cable pull-through	12 reps
Cable pull-through	12 reps
Chin-up	5 reps. add weight if necessary
Chin-up	5 reps. add weight if necessary
Chin-up	5 reps. add weight if necessary
Hamstring Curl	12 reps each leg
Hamstring Curl	12 reps each leg
Hamstring Curl	12 reps each leg
Lower Back Extension (back extensions)	10 reps
Lower Back Extension (back extensions)	10 reps