8 8 8 5 chest press up na 60 10 10 10 6 triceps rope

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8885ChestPress UpN/A601010106TricepsRopeExtensionsRPE 10601212127BicepDB BicepCurlsRPE 1060121212Upper Hypertrophy
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Week3 – DAY 340CategoryExerciseLoadRest(secs)Set 1(reps)Set 2(reps)Set 3(reps)1LegsLeg PressRPE 8908882LegsWalkingDB LungeRPE 8908883HamstringHamstringCurlsRPE 9601212124QuadricepsLegExtensionsRPE 9601212125CalvesCalf RaisesRPE 1060151515Lower Hypertrophy
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Week3 – DAY 441CategoryExerciseLoadRest(secs)Set 1(reps)Set 2(reps)Set 3(reps)1ChestBB BenchPressHeavierthanweekbefore903332BackLatPulldownN/A903333ChestIncline DBPressRPE 8603334BackDB LateralRaisesRPE 8601010105ChestPress UpN/A601010106TricepsCablePushdownsRPE 10601515157BicepEZ Bar CurlsRPE 1060151515Upper Strength
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Week4 – DAY 142CategoryExerciseLoadRest(secs)Set 1(reps)Set 2(reps)Set 3(reps)Set 4(reps)1LegsBackSquatHeavierthanweekbefore9033332LegsRomanianDLRPE 8901010103HamstringHamstringCurlsRPE 9601010104QuadricepsLegExtensionsRPE 9601212125CalvesCalf RaisesRPE 106015151515Lower Strength
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Week4 – DAY 243CategoryExerciseLoadRest(secs)Set 1(reps)Set 2(reps)Set 3(reps)Set 4(reps)1ChestDB BenchPressRPE 89088882BackPull UpsN/A90101010103ShouldersShoulderPressRPE 86088884BackSeatedCable RowRPE 86088885ChestPress UpN/A60101010106TricepsRopeExtensionsRPE 10601212127BicepDB BicepCurlsRPE 1060121212Upper Hypertrophy
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Week4 – DAY 344CategoryExerciseLoadRest(secs)Set 1(reps)Set 2(reps)Set 3(reps)Set 4(reps)1LegsLeg PressRPE 89088882LegsWalking DBLungeRPE 89088883HamstringHamstringCurlsRPE 960121212124QuadricepsLegExtensionsRPE 960121212125CalvesCalf RaisesRPE 106015151515Lower Hypertrophy
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Week4 – DAY 445CategoryExerciseLoadRest(secs)Set 1(reps)Set 2(reps)Set 3(reps)Set 4(reps)1ChestBB BenchPressHeavierthanweekbefore9033332BackLatPulldownN/A9033333ChestIncline DBPressRPE 86033334BackDB LateralRaisesRPE 8601010105ChestPress UpN/A601010106TricepsCablePushdownsRPE 10601515157BicepEZ BarCurlsRPE 1060151515Upper Strength
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GoodLuck!That’s everything! You now have allthe tools in this guide to implementyour new program and achieve yourgoal!If you need me for anything I am onlyan email away;[email protected]46
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  • Fall '19
  • Weight training exercises, Leg Press

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