Candito 6 Week Program - March 2016 - Candito 6 Week Strength Program Complete the fields in blue and excel will automatically formulate your workouts

Candito 6 Week Program - March 2016 - Candito 6 Week...

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Candito 6 Week Strength Program Complete the fields in blue, and excel will automatically formulate your workouts, each week is printabl What date do you want to start the Program? Date Tuesday, March 1, 16 Do you track your weights in kilograms or pounds? Weights in lb What are your 1RM's for the following lifts? Bench Press 223 lb Squat 325 lb Deadlif 430 lb Choose Your Preferred Accessory Exercises Upper Back Exercise #1 (horizontal pull) Dumbbell Row Shoulder Exercise Standing Dumbbell OHP Upper Back Exercise #2 (vertical pull) Weighted Pull-up Additional Information MR = Max Reps MR10 = Max Reps but no more than 10. Deadlif Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL. If you ever fail a required rep, reduce your max by 2.5%.
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Week 1 - Muscular Conditioning (W/ Moderate Difficulty) Tuesday, March 1, 16 Set 1 Set 2 Set 3 Set 4 Squat Warm Up 260 x6 260 x6 260 x6 260 Deadlif Warm Up 345 x6 345 x6 Optional Exercise 1 Warm Up Optional Exercise 2 Warm Up Wednesday, March 2, 16 Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 110 x10 150 x10 165 x8 175 Dumbbell Row Warm Up x10 x10 x8 Standing Dumbbell OHP Warm Up x12 x12 x10 Weighted Pull-up Warm Up x12 x12 x10 Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 Friday, March 4, 16 Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 110 x10 150 x10 165 x8 175 Dumbbell Row Warm Up x10 x10 x8 Standing Dumbbell OHP Warm Up x12 x12 x10 Weighted Pull-up Warm Up x12 x12 x10 Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 Saturday, March 5, 16 Set 1 Set 2 Set 3 Set 4 Squat Warm Up 225 x8 225 x8 225 x8 225 Deadlif Warm Up 300 x8 300 x8 Optional Exercise 1 Warm Up Optional Exercise 2 Warm Up Sunday, March 6, 16 Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up
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  • Spring '09
  • Brian
  • powerlifting, Weight training exercises, 2.5%, 2.5 kg, Optional Exercise

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