16 Week Strength & Aesthetics Free 4 Weeks PDF Save (1).pdf

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Movement Sets Reps %1RM RPE Superset x2 - - - - DB Shoulder Press 2 12 - 8 Wide Grip Pulldown 2 12 - 8 Superset x2 - - - - Cable Row 2 12 - 8 Cable Tricep Pushdown 2 12 - 8 DB Lateral Raise 2 12 - 8 Superset x2 - - - - DB French Press 2 12 - 8 Hammer Curl 2 12 - 8 Movement Sets Reps %1RM RPE Deficit Deadlift 3 10 55% - Squat 3 10 60% - Bench 3 10 60% - Stiff Leg Deadlift 3 10 40% - Movement Sets Reps %1RM RPE Superset x2 - - - - Close Grip Pulldown 2 8 - 8 Skull Crusher 2 8 - 8 Superset x2 - - - - Chest Supported Row 2 8 - 8 One Arm Cable Tricep Pushdown 2 8 - 8 Barbell Curl 2 8 - 8 Movement Sets Reps %1RM RPE Squat 3 5 70% - Close Grip Bench 3 5 70% - Incline Bench 3 5 - 8 Overhead Press 3 5 70% - Movement Sets Reps %1RM RPE Superset x2 - - - - Barbell Rows 2 15 - 8 Rope Tricep Pushdown 2 15 - 8 Superset x2 - - - - Chin Up (Use assistance if needed) 2 15 - 8 Decline Tricep Extension 2 15 - 8 Cable Curl 2 15 - 8 Movement Sets Reps %1RM RPE Squat 3 7 55% - Pause Squat 3 7 50% - Bench 3 7 55% - Deadlifts 5 3 65% - Hamstring Curl / Glute Ham Raise 3 7 - 10 Planks 3 45 sec - - DAY 1 DAY 6 Journal WEEK 1: Foundation Journal Journal DAY 5 Journal DAY 2 DAY 3 Journal DAY 4 Journal
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  • Spring '17
  • frank
  • Weight training exercises, DB French Press

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