Kizen Training - 12 Week Strength and Fat Loss Program.xlsx

Kizen Training - 12 Week Strength and Fat Loss Program.xlsx...

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WEEK 1 DAY 1 Movement Sets Reps %1RM Deadlifts 4 8-10 55-60% Squat 3 8-10 50-55% Superset x3 - - - Stiff Legged DL 3 10-15 - Cable Row 3 10-15 - Face Pull 3 20-25 - DAY 2 Movement Sets Reps %1RM Bench 4 8-10 60-65% Superset x4 - - - Face Pulls 4 30 - Lateral Raise 4 10-15 - Tricep Pushdown 4 10-15 - Bicep Curl 4 10-15 - DAY 3 Movement Sets Reps %1RM Squat 4 8-10 60-65% Stiff Legged DL 3 10 40-45% DB Rows 4 10-15 - Lat Pulldown 4 10-15 - DAY 4 Movement Sets Reps %1RM DB Incline 4 8-12 - OHP 3 5 70% Tricep Extension 4 10-15 - Bicep Curl 4 10-15 - WEEK 2 DAY 1 Movement Sets Reps %1RM Deadlifts 4 6-8 60-65% Squat 3 8-10 50-55% Superset x3 - - - Stiff Legged DL 3 10-15 - Cable Row 3 10-15 - 12 WEEK - Strength & Fat Loss
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Face Pull 3 20-25 - DAY 2 Movement Sets Reps %1RM Bench 4 6-8 65-70% Superset x4 - - - Face Pulls 4 30 - Lateral Raise 4 10-15 - Tricep Pushdown 4 10-15 - Bicep Curl 4 10-15 - DAY 3 Movement Sets Reps %1RM Squat 4 6-8 60-65% Stiff Legged DL 4 10 45-50% DB Rows 4 10-15 - Lat Pulldown 4 10-15 - DAY 4 Movement Sets Reps %1RM DB Incline 5 8-12 - OHP 4 5 70% Tricep Extension 4 10-15 - Bicep Curl 4 10-15 - WEEK 3 DAY 1 Movement Sets Reps %1RM Deadlifts 5 5 65-70% Squat 4 8-10 50-55% Superset x4 - - - Stiff Legged DL 4 10-15 - Cable Row 4 10-15 - Face Pull 4 20-25 - DAY 2 Movement Sets Reps %1RM Bench 5 4-6 70-75% Superset x4 - - - Face Pulls 4 30 - Lateral Raise 4 10-15 - Tricep Pushdown 4 10-15 - Bicep Curl 4 10-15 - Y 3 Movement Sets Reps %1RM Squat 5 5-8 65-70% Stiff Legged DL 5 10 50%
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DAY DB Rows 5 8-12 - Lat Pulldown 5 8-12 - DAY 4 Movement Sets Reps %1RM DB Incline 4 6-8 - OHP 5 5 70% Tricep Extension 5 10-15 - Bicep Curl 5 10-15 - WEEK 4 DAY 1 Movement Sets Reps %1RM Deadlifts 5 4-6 70-75% Squat 4 8-10 50-55% Superset x4 - - - Stiff Legged DL 4 10-15 - Cable Row 4 10-15 - Face Pull 4 20-25 - DAY 2 Movement Sets Reps %1RM Bench 6 4-6 75-80% Superset x4 - - - Face Pulls 4 30 - Lateral Raise 4 10-15 - Tricep Pushdown 4 10-15 - Bicep Curl 4 10-15 - DAY 3 Movement Sets Reps %1RM Squat 5 4-6 70-75% Stiff Legged DL 4 10 50% DB Rows 4 6-10 - Lat Pulldown 4 6-10 - DAY 4 Movement Sets Reps %1RM DB Incline 5 6-8 - OHP 3 5 72.5% Tricep Extension 5 10-15 - Bicep Curl 5 10-15 -
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WEEK 5 DAY 1 Movement Sets Reps %1RM Deadlifts 4 10-12 55-60% Squat 3 6-8 55-60% Lunges (Each Leg) 3 10 - Superset x4 - - - Stiff Legged Deadlift 4 8-12 - Cable Row 4 8-12 - Face Pull 4 20-25 - DAY 2 Movement Sets Reps %1RM Bench 5
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  • Fall '16
  • dasswer derf
  • Biceps brachii muscle, Weight training, Weight training exercises, Minutes Low Intensity Cardio

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