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Zydrunas Savickas Training Routine


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Posted 09 April 2010 - 06:06 PM

From Marunde Muscle a few years back...

THE FOLLOWING IS THE TRAINING REGIMINE OF ZYDRUNAS SAVICKAS, 3 TIME WINNER OF THE ARNOLD CLASSIC STRONGMAN COMPETITION AS HE STARTS THE BUILD UP TO DEFEND HIS CROWN. ZYDRUNAS HAS COMPETED IN AND WON ALL 15 COMPETITIONS HE ENTERED IN 2005!

wax-savickas.jpg

Monday;
1) BACK SQUAT – 1 SET OF 12 REPS, 1 SET OF 8, 1 SET OF 6, 1 SET OF 4, 2 SETS OF 3 WITH WEIGHT INCREASE EVERY WEEK.
2) FRONT SQUAT – 1 SET OF 8 REPS, 1 SET OF 6, 2 SETS OF 4.
3) CALFS – 4 SETS OF 15 REPS.

Tuesday;
1) BENCH PRESS - 1 SET OF 12, 1 SET OF 8, 1 SET OF 6, 2 SETS OF 4, 1 SET OF 2.
2) INCLINE BENCH PRESS - 1 SET OF 8, 1 SET OF 6, 2 SETS OF 4.
3) CLOSE GRIP BENCH PRESS – 4 SETS OF 5.
4) TRICEP PUSH DOWNS – 4 SETS OF 8.

Wednesday;
1) DEAD/LIFT – 1 SET OF 10, 1 SET OF 8, 1 SET OF 6, 3 SETS OF 3 GETTING HEAVIER EACH WEEK.
2) GOOD MORNINGS – 3 SETS OF 6.
3) MACHINE PULLDOWNS AND ROWS.

Thursday;
1) APOLLONS AXLE – 1 SET OF 10, 1 SET OF 8, 3 SETS OF 6.
2) SEATED PRESS – 4 SETS OF 5.
3) TRAPS – 4 SETS OF 6.

Friday;
1) MEDICINE BALL THROW FOR HEIGHT - 10 TO 15 THROWS.
2) CARDIO TRAINING FOR 30 MINS ON A EXERCISE BIKE OR CROSS TRAINER.

Saturday;
1) FARMERS WALK – 150KG EACH HAND FOR 40M, 2 RUNS.

Sunday;
REST DAY.

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