Sample Programs Updated.xlsx - Bench Squat Deadlif Rounding 1RM 300 400 500 2.5 Maxes and rounding will be set for all routines from this page but Use

Sample Programs Updated.xlsx - Bench Squat Deadlif Rounding...

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1RM Bench 300 Squat 400 Deadlif 500 Rounding 2.5 Maxes and rounding will be set for all Use whatever units you want. Big thanks to reddit user /u/yesmanw
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routines from this page but can be changed on individual pages. writer for help formatting these sheets to make them simpler and more accessible
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Day 1 Weight Sets Reps Week 1 Bench Press Warm Up Max 80% 240 1 AMAP Rounding 80% 240 2 5 70% 210 3 8 - 10 Curls/pullups/pulldowns of your choice 3 8 Week 2 Bench Press Warm Up 85% 255 1 AMAP 85% 255 2 3 75% 225 3 6 - 8 Curls/pullups/pulldowns of your choice 4 8 Week 3 Bench Press Warm Up 90% 270 1 AMAP 90% 270 2 1 80% 240 3 5 Curls/pullups/pulldowns of your choice 5 8 Week 4 Bench Press Warm Up New 1RM 1 1 Curls/pullups/pulldowns of your choice 2 8
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300 2.5
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Day 1 Weight Sets Reps Week 1 Bench Press Warm Up Max 80% 240 3 5 Rounding 70% 210 3 8 - 10 Triceps extensions of your choice 3 8 DB press, flyes, dips, or pec dec 3 12 Curls/pullups/pulldowns of your choice 3 8 Week 2 Bench Press Warm Up 85% 255 3 3 75% 225 3 6 - 8 Triceps extensions of your choice 4 8 DB press, flyes, dips, or pec dec 4 12 Curls/pullups/pulldowns of your choice 4 8 Week 3 Bench Press Warm Up 90% 270 3 1 80% 240 3 5 Triceps extensions of your choice 5 8 DB press, flyes, dips, or pec dec 5 12 Curls/pullups/pulldowns of your choice 5 8 Week 4 Bench Press Warm Up New 1RM 1 1 Triceps extensions of your choice 2 8 DB press, flyes, dips, or pec dec 2 12 Curls/pullups/pulldowns of your choice 2 8
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300 2.5
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Day 1 Weight Sets Reps Week 1 Bench Press Warm Up Max 80% 240 3 5 Rounding 70% 210 3 8 - 10 Pin press from chest or floor press 10RM 1 10 10RM 4 EMOM for 10 minute Triceps extensions of your choice 3 8 DB press, flyes, dips, or pec dec 3 12 Curls/pullups/pulldowns of your choice 3 8 Week 2 Bench Press Warm Up 85% 255 3 3 75% 225 3 6 - 8 Pin press from chest or floor press 8RM 1 8 8RM 3 EMOM for 10 minute Triceps extensions of your choice 4 8 DB press, flyes, dips, or pec dec 4 12 Curls/pullups/pulldowns of your choice 4 8 Week 3 Bench Press Warm Up 90% 270 3 1 80% 240 3 5 Pin press from chest or floor press 6RM 1 6 6RM 2 EMOM for 10 minute Triceps extensions of your choice 5 8 DB press, flyes, dips, or pec dec 5 12 Curls/pullups/pulldowns of your choice 5 8 Week 4 Bench Press Warm Up New 1RM 1 1 Pin press from chest or floor press 3RM 1 3 Triceps extensions of your choice 2 8 DB press, flyes, dips, or pec dec 2 12 Curls of your choice 2 8
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300 2.5 es or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds es or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds es or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
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Day 1 Weight Sets Reps Week 1 Bench Press Warm Up 80% 240 4 5 85% 255 1 3 85% 255 1 AMAP If you get more than 5 reps on your AMAP, bump your training max up 5 pound Hammer Curl 4 10 Week 2 Bench Press Warm Up 80% 240 2 5 85% 255 3 3 85% 255 1 AMAP If you get more than 5 reps on your AMAP, bump your training max up 5 pound Hammer Curl Heavier 3 10 Week 3 Bench Press Warm Up 85% 255 3 3 90% 270 2 1 90% 270 1 AMAP
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