posted July 11, 2000 08:38 PM            

RAMP 1 WEEK 1
2 MIN REST
Monday
chins 3X 13-15
Bench press3X 13-15
BB curls 3 X 13-15
Calf Raise 3 X 13-15

Tuesday
Power clean and press 3 x 13-15
triceps dip 3 X 13-15
squat 3 X 13-15
leg raise 3 x 13-15
( this workout was fucking rough)

Thursday
Bench Press 3 X 10-12
chins 3 X 10-12
Squat 3 X 10-12
power clean and press 2 X 10-12
bb curl 1 x 8-10
tricep dips 1 X 8-10
Calf raise 2 X 8-10

Friday
same as above exept 8-10 reps.

It is really well planned out.
Next week is 4 sets but with less rest.
week 3 is 5 sets with even less rest.
Than weeks 4-6 is 3 sets with lower reps and longer rest periods.
The goal is to work towards overtraining than at week 4 you lower your reps and add more rest this is when you grow big time.
Your body is adjusting to the increase in work than at its peak the workout drops.