Twelve Week Training Program - DEADLIFTS - Article - Poliquin Mobile
Twelve Week Training Program - DEADLIFTS - Article - Poliquin Mobile
Twelve Week Training Program - DEADLIFTS - Article - Poliquin Mobile
Although the deadlift has lost favor among
bodybuilders and strength coaches in recent years,
there is no question that it is a great exercise to
develop the glutes, hamstrings, quads and traps.
Perhaps it was considered too dangerous, perhaps
some thought there were more effective ways to
accomplish the same goals, or perhaps (and this is
probably the primary reason), the deadlift is simply a
brutally hard exercise! We're going with the last
excuse, but for those who want to accept the
challenge and see what the deadlift can do for you,
we have just the thing.
Workout A
A1. Lying Leg Curl, Ankles Plantar Flexed and Pointed
In, 5 x 6-8, 4010, rest 10 seconds
A2. Seated Barbell Good Morning, 5 x 6-8, 4010, rest
10 seconds
A3. Atlantis Reverse Hyperextension, 5 x 8-10, 2012,
rest 10 seconds
A4. 45-Degree Back Extension, Snatch Grip with
Barbell, 5 x 8-10, 2012, rest 3 minutes
Workout B
A1. Lying Leg Curl, Ankles Plantar Flexed and Pointed
Out, ¼ rep at top, 5 x 4-6, 5011, rest 10 seconds
A2. Standing Barbell Good Morning, 5 x 6-8, 4010,
rest 10 seconds
A3. Horizontal Back Extension, 5 x 8-10, 3012, rest 10
seconds
A4. Clean-Grip Barbell RDL, 5 x 8-10, 3110, rest 3
minutes
P.M. Session
A. Snatch-Grip Deadlift from Blocks (bar at mid shin),
5 x 4-6, 51X0, rest 3 minutes
B. Seated Barbell Good Morning, 4 x 6-8, 4010, rest 2
minutes
P.M. Session
A. Clean-Grip Deadlift from Rack Pins (just above
patella), 5 x 4-6, 30X0, rest 3 minutes
B. Atlantis Reverse Hyperextension, 4 x 6-8, 2014, rest
2 minutes