Candito 6 Week Strength ProgramComplete the fields in blue, and excel will automatically formulate your workouts, each week is printabWhat date do you want to start the Program?DateWednesday, January 17, 18Do you track your weights in kilograms or pounds?Weights inlbWhat are your 1RM's for the following lifts?Bench Press185lbSquat185lbDeadlif225lbChoose Your Preferred Accessory ExercisesUpper Back Exercise #1 (horizontal pull)Barbell RowShoulder ExerciseSeated Dumbbell OHPUpper Back Exercise #2 (vertical pull)Lat PulldownAdditional InformationMR = Max RepsMR10 = 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%.
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)Wednesday, January 17, 18Set 1Set 2Set 3Set 4SquatWarm Up150 x6150 x6150 x6150DeadlifWarm Up180 x6180 x6Optional Exercise 1Warm UpOptional Exercise 2Warm UpThursday, January 18, 18Set 1Set 2Set 3Set 4Bench PressWarm Up95 x10125 x10140 x8145Barbell RowWarm Upx10x10x8Seated Dumbbell OHPWarm Upx12x12x10Lat PulldownWarm Upx12x12x10Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12Saturday, January 20, 18Set 1Set 2Set 3Set 4Bench PressWarm Up95 x10125 x10140 x8145Barbell RowWarm Upx10x10x8Seated Dumbbell OHPWarm Upx12x12x10Lat PulldownWarm Upx12x12x10Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12Sunday, January 21, 18Set 1Set 2Set 3Set 4SquatWarm Up130 x8130 x8130 x8130DeadlifWarm Up160 x8160 x8Optional Exercise 1Warm UpOptional Exercise 2Warm UpMonday, January 22, 18Set 1Set 2Set 3Set 4Bench PressWarm Up
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