MEET PREP ROUTINE USAPL RAW NATIONALS 2010

Monday – Max Effort Upper
Bench Press (work up to max single, double, or triple)
Incline Dumbbell Press
4 x 5
Chest-Supported Row
4 x 5
Lat Pulldown
4 x 5
Rolling Triceps Extensions
4 x 5

Tuesday – Repeated Effort Lower
Romanian Deadlift
3 x 10
Pull Thrus
3 x 10
Hip Abduction/Adduction
3 x 10
Swiss Ball Ab Rollouts
3 sets
Terminal Knee Extensions
3 x 10

Thursday Repeated Effort Upper
Narrow-Grip Bench Press
3 x 10
Close Grip Lat Pulldown
3 x 10
Face Pulls
3 x 10
Rotator Cuff Prehab
3 x 10
Bicep Prehab
3 x 10

Friday – Max Effort Lower
Squat (working up to a max single, double, or triple)
Keystone Deadlift (heavy)
Romanian Deadlift
4 x 5
45* Weighted Back Raise
4 x 5
Swiss Ball Ab Rollouts
4 sets

Mens Sana in Corpore Sano