Strength/Control Program
全ての日を100%の集中力をもって挑もう
Monday – Heavy Lower Day
Squat 3 sets x 6 reps
Front Squat（Optional Exercise #1）3 sets x 8〜12 reps
Deadlift 2 sets x 6 reps
Pause Hamstring Curl（Optional Exercise #2）3 sets x 8〜12 reps（60〜75% on Max）
Tuesday – Heavy Upper Day
Bench Press 3 sets x 6 reps
Barbell Row（Primary Upper Back Exercise #1）4 sets x 6 reps
Shoulder DB Press Seated（Shoulder Exercise）4 sets x 6 reps
Pullup Weighted（Upper Back Exercise #2）4 sets x 6 reps
Pause Seated Cable Row（Optional Exercise #1）2 sets x 8〜12 reps
Chinup Weighted（Optional Exercise #2）2 sets x 8〜12 reps
Thursday – Control/Hypertrophy Lower Day
Pause Squat 6 sets x 4 reps（2-Count 80% on Monday）
Pause Front Squat（Optional Exercise #1）3 sets x 8〜12 reps（1-Count 80% on Monday）
Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps（2-Count 80% on Monday）
Pause Hamstring Curl（Optional Exercise #2）3 sets x 8〜12 reps（60〜75% on Max）
Friday – Control/Hypertrophy Upper Day
Spoto Press 6 sets x 4 reps
Pause Barbell Row（Primary Upper Back Exercise #1）4 sets x 8 reps (Pause at full contraction)
Smith Machine Incline Chest Press（Optional Exercise #1）3 sets x 8 reps
Pullup Weighted（Upper Back Exercise #2）4 sets x 8〜12 reps (Not Paused)
Shoulder DB Press Seated（Shoulder Exercise）3 sets x 10 reps
Chinup Weighted（Optional Exercise #2）2 sets x 8〜12 reps
