Silverback Workout

Each day of this workout begins with a major lift of 5 sets of 3 reps.  All other exercises are pyramided 8-6-4-8 reps.  All weight should be to challenge completion of reps but not to failure.  Major lifts are indicated in bold.

 

Caution: Like the Grizzly Bear Workout, the Silverback is designed for a 4-6 week cycle only with a one week recovery period at the conclusion.  Please don't overtrain!

 

MONDAY:  Deadlift / Rack Pull (alternate weekly)

                Seated T-Row    Shrugs     Romanian Deadlift     Pullups

 

TUESDAY: Bench

                Dumbell Flyes     Close Grip Bench     Tri Pushdown  
                Rev Grip Pushdown   Dips

 

WEDNESDAY:  Squat

                     Hack Squat / Leg Press (alternate weekly)  Straight Bar Curl

                     Seated Calves     Standing Calves     Preacher Curl

 

THURSDAY:  Log

                   Power Upright Row     One Arm Row     Abs (Hanging/Planks)

                  

FRIDAY:  Military

              Push Press      Behind Neck Smith Press      Seated Lat Raise