About Ed Coan
MONDAY: SQUAT DAY
Barbell squats 3x10
Leg presses 3x10
Walking lunges 3X50 feet
Or leg extensions 3x 10
Lying leg curls 3X10 reps
Seated calf raises 4X10 reps
TUESDAY: BENCH DAY
Bench presses 3x10
Incline bench presses 3x10
Dips 3x 10
Dumbbell flyes 3x 10
THURSDAY: DEAD LIFT DAY
Dead lifts 3x10
Bent barbell rows 3x 10
Wide-grip pull ups 3x 10
Stiff-leg dead lifts 2x 10 standing an a 2" block
Shrugs 3x 10
FRIDAY: ASSISTANCE DAY
Close-grip bench presses 2x 15-12 (warm-ups) 3x 10 (working sets)
Military presses 3x 10
Dumbbell lateral raises 3x 10
Bent dumbbell raises 3x 10
Cable push downs3x10
Alternating dumbbell curls
Standing calf raises 4x 10
WARM UP INSTRUCTIONS FOR SQUATS, BENCH PRESS, AND DEAD LIFTS
Warm up at least 5-10 minutes doing light cardio
(First warm-up) 1x10 at about 45% of working sets
(Second warm-up) 1x5 at about 65% of working sets
(Third warm-up) 1x3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets
PROGRESSION INSTRUCTIONS
* Week 1 Do 10 reps for each working set of the core lifts (squats, bench presses and dead lifts) and 10 reps per set for assistance movements (as shown at left).
* Weeks 2-3 Increase the weights you're using and do eight reps per working set for the core lifts. Continue to perform 10 reps per set for the assistance exercises.
* Weeks 4-5 Increase the weights and do five reps for each working set of the core lifts. Drop your reps per set to eight for the assistance moves.
* Weeks 6-7 Increase the weight each week and do three repetitions for each working set of the core lifts. Assistance exercises remain at eight reps per set.
* Week 8 Increase the weight for squats, bench presses and dead lifts to the maximum that you believe you can lift for one rep.
