jeremy6dayhardcore.pdf - THE TOOLS YOU NEED TO BUILD \u00ae THE BODY YOU WANT Store Workouts Diet Plans Expert Guides Videos Tools JEREMY\u2019S 6 DAY HARDCORE

jeremy6dayhardcore.pdf - THE TOOLS YOU NEED TO BUILD u00ae...

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Monday Exercise Sets Reps Parallel Squats * 5 - 8 Singles Half Squat (from Bottom Position) 3 - 5 Singles Quarter Squat (from Bottom Position) 3 - 5 Singles Speed Deadlifts 5 - 8 Singles *Parallel Squats: Starting on Week 2, you’ll perform 5 x 5 instead of singles. Tuesday Exercise Sets Reps Bench Press * 5 5 Weighted Dips ** 5 Max Chest Supported Rows 5 5 Barbell Curls *** 5 5 *Bench Press: Starting on Week 2, you’ll perform 5 - 8 sets of singles. **Weighted Dips: Add weight when you can reach 35 total reps. ***Barbell Curls: You can perform 4 sets of 6 reps instead of 5 x 5, if preferred. Wednesday Exercise Sets Reps Speed Squats (50 - 60% of Max) 12 2 Deadlifts (Heavy)* 5 5 *Deadlifts: Starting on Week 2, you’ll switch the stance to Sumo Deadlift (Heavy) and perform 3 - 5 sets of singles. For deadlifts, you can use sets of 3 or 1 to work up to a new personal record. Thursday Exercise Sets Reps Power Clean 5 - 8 Singles Two - Hand Snatch* 5 - 8 Singles Seated Dumbbell Press ** 5 3 - 5 Bent Over Row *** (Any Rep Range Can Be Used) 5 5 *Two Hand Snatch: Starting on Week 2, you’ll switch to Single Arm Snatch and perform 3 - 5 sets of singles.
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