KING MAKER 4 WEEK PROGRAM.docx - KING MAKER 4 WEEK TRAINER...

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KING MAKER - 4 WEEK TRAINERMike Rashid's Bench Press StandardsSet 1: 25-30% 1RM or 60% of body weightSet 2: 45% 1RM or 100% of body weightSet 3: 55% 1RM or 120% of body weightSet 4: 60-65% 1RM or 140% of body weightSet 5: 80% 1RM or 180% of body weightSet 6: 60-65% 1RM or 140% of body weightMike Rashid's Barbell Squat StandardsSet 1: 20-25% 1RM or 60% of body weightSet 2: 35-30% 1RM or 100% of body weightSet 3: 50-55% 1RM or 140% of body weightSet 4: 65-70% 1RM or 180% of body weightSet 5: 80-85% 1RM or 220% of body weightSet 6: 65-70% 1RM or 180% of body weightSet 7: 50-55% 1RM or 140% of body weightMike Rashid's Bear Complex StandardsSet 1: 60% of body weightSet 2: 80% of body weightSet 3: 100% of body weightSet 4: 100% of body weightSet 5: 80% of body weightSet 6: 60% of body weight
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Mike Rashid's Barbelll Strict Press StandardsSet 1: 45-50% of 1RM or 60% of body weightSet 2: 65-70% of 1RM or 80% of body weightSet 3: 65-70% of 1RM or 80% of body weightSet 4: 45-50% of 1RM or 60% of body weightMike Rashid's Front Squat StandardsSet 1: 60% of body weightSet 2: 100% of body weightSet 3: 140% of body weightSet 4: 180% of body weightSet 5: 200% of body weightSet 6: 180% of body weightSet 7: 120% of body weightMike Rashid's Incline Bench PressStandardsSet 1: 60% of body weightSet 2: 100% of body weightSet 3: 120% of body weightSet 4: 140% of body weightSet 5: 160% of body weightSet 6: 120% of body weightMike Rashid's Straight-Legged DeadliftStandardsSet 1: 60% of body weightSet 2: 100% of body weightSet 3: 140% of body weightSet 4: 180% of body weightSet 5: 220% of body weight
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Set 6: 120% of body weightMike Rashid's Barbell Back Squat StandardsSet 1: 60% of body weightSet 2: 100% of body weightSet 3: 140% of body weightSet 4: 140% of body weightSet 5: 140% of body weightMike Rashid's Standing Dumbbell Shoulder PressStandardsSet 1: 20-25% of body weight per handSet 2: 30-35% of body weight per handSet 3: 40-45% of body weight per handSet 4: 45-50% of body weight per handSet 5: 35-40% of body weight per handSet 6: 30% of body weightMike Rashid's Barbell Bench Press StandardsSet 1: 60% of body weightSet 2: 100% of body weightSet 3: 140% of body weightSet 4: 140% of body weightSet 5: 120% of body weightMike Rashid's Hack Squat StandardsSet 1: 40% of body weightSet 2: 60% of body weightSet 3: 80% of body weightSet 4: 100% of body weight
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Mike Rashid's Incline Dumbbell Press StandardsSet 1: 30-35% of body weight per handSet 2: 40-45% of body weight per handSet 3: 50-55% of body weight per handSet 4: 60-65% of body weight per handSet 5: 40-45% of body weight per handSet 6: 40% of body weight per handDay 1: Upper BodyPrintWarm-upJogging-Treadmill1 set, 1 miSuperset30 sec. rest between movements and roundsPull-Up3 sets, to failure
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Push-Up3 sets, to failureBarbell Bench PressRest for no more than a minute between sets.
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  • Fall '19
  • Barbell, powerlifting, Weight training exercises, Bodyweight exercise, Mike Rashid,  Jogging-Treadmill

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