Supplemental reading Hypertrophy-Block for Army document.pdf - HYPERTROPHY BLOCK Week 1 of 4(Light Week BACK SQUAT(Lower Body Push 120 Estimated 1RM

Supplemental reading Hypertrophy-Block for Army...

This preview shows page 1 out of 1 page.

120 100 150 100 Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load 1 x 5 3011 1 50 1 x 5 3111 1 BW 1 x 5 3011 1 60 1 x 5 3011 1 40 1 x 5 3011 1 55 1 x 5 3111 1 BW 1 x 5 3011 1 67.5 1 x 5 3011 1 45 1 x 3 3011 1 60 1 x 3 3111 1 BW 1 x 3 3011 1 75 1 x 3 3011 1 50 1 x 12 3011 2-3 72.5 1 x 12 3111 2-3 5 1 x 12 3011 2-3 90 1 x 12 3011 2-3 60 1 x 10 3011 2-3 80 1 x 10 3111 2-3 10 1 x 10 3011 2-3 97.5 1 x 10 3011 2-3 65 1 x 10 3011 2-3 80 1 x 10 3111 2-3 10 1 x 10 3011 2-3 97.5 1 x 10 3011 2-3 65 1 x 8 om 3011 2-3 85 1 x 8 om 3111 2-3 12.5 1 x 8 om 3011 2-3 105 1 x 8 om 3011 2-3 70 4 x 6 1-2 24"-36" 4 1-2 10 m 4 x 6 1-2 Oly Bar 4 x 6 1-2 BW 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 25 1 BW 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 BW 4 x 10 1 Band 4 x 20 1 4 x 20 1 BW 4 1 60 sec 4 1 20 cal 4 1 20 m 4 1 60 sec 4 1 500 m 120 100 150 100 Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load 1 x 5 3011 1 50 1 x 5 3111 1 BW 1 x 5 3011 1 60 1 x 5 3011 1 40 1 x 5 3011 1 55 1 x 5 3111 1 BW 1 x 5 3011 1 67.5 1 x 5 3011 1 45 1 x 3 3011 1 60 1 x 3 3111 1 BW 1 x 3 3011 1 75 1 x 3 3011 1 50 1 x 12 3011 2-3 80 1 x 12 3111 2-3 10 1 x 12 3011 2-3 97.5 1 x 12 3011 2-3 65 1 x 10 3011 2-3 85 1 x 10 3111 2-3 12.5 1 x 10 3011 2-3 105 1 x 10 3011 2-3 70 1 x 10 3011 2-3 85 1 x 10 3111 2-3 12.5 1 x 10 3011 2-3 105 1 x 10 3011 2-3 70 1 x 8 om 3011 2-3 90 1 x 8 om 3111 2-3 15 1 x 8 om 3011 2-3 112.5 1 x 8 om 3011 2-3 75 4 x 6 1-2 BW 4 1-2 10 m 4 x 6 1-2 Oly Bar 4 x 6 1-2 BW 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 25 1 BW 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 BW 4 x 10 1 Band 4 x 20 1 4 x 20 1 BW 4 1 60 sec 4 1 20 cal 4 1 20 m 4 1 60 sec 4 1 500 m 120 100 150 100 Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load Sets/Reps Tempo Rest (min) Load 1 x 5 3011 1 50 1 x 5 3111 1 BW 1 x 5 3011 1 60 1 x 5 3011 1 40 1 x 5 3011 1 55 1 x 5 3111 1 BW 1 x 5 3011 1 67.5 1 x 5 3011 1 45 1 x 3 3011 1 60 1 x 3 3111 1 BW 1 x 3 3011 1 75 1 x 3 3011 1 50 1 x 12 3011 2-3 85 1 x 12 3111 2-3 12.5 1 x 12 3011 2-3 105 1 x 12 3011 2-3 70 1 x 10 3011 2-3 90 1 x 10 3111 2-3 15 1 x 10 3011 2-3 112.5 1 x 10 3011 2-3 75 1 x 10 3011 2-3 90 1 x 10 3111 2-3 15 1 x 10 3011 2-3 112.5 1 x 10 3011 2-3 75 1 x 8 om 3011 2-3 97.5 1 x 8 om 3111 2-3 20 1 x 8 om 3011 2-3 120 1 x 8 om 3011 2-3 80 4 x 6 1-2 BW 4 1-2 10 m 4 x 6 1-2 Oly Bar 4 x 6 1-2 BW 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 4 x 25 1 BW 4 x 10 1 4 x 10 1 4 x 10 1 4 x 10 1 BW 4 x 10 1 Band 4 x 20 1 4 x 20 1 BW 4 1 60 sec 4 1 20 cal 4 1 20 m 4 1 60 sec 4 1 500 m 120 100 150 100 Sets/Reps Tempo Rest (min) Load
Image of page 1

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture