OHP 105 PERCENTAGE 85 PERCENTAGE 6 WEEK 3 DELOAD Weight Sets x Reps Weight

Ohp 105 percentage 85 percentage 6 week 3 deload

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OHP 105 PERCENTAGE 85% PERCENTAGE 6
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WEEK 3 DELOAD Weight Sets x Reps Weight Squat 330 8 X 3 Squat 235 Bench 205 8 X 3 Bench 145 Deadlif 365 8 X 3 Deadlif 260 OHP 155 8 X 3 OHP 110 PERCENTAGE 85% PERCENTAGE 6 WEEK 3 DELOAD Weight Sets x Reps Weight Squat 0 8 X 3 Squat 0 Bench 0 8 X 3 Bench 0 Deadlif 0 8 X 3 Deadlif 0 OHP 0 8 X 3 OHP 0 PERCENTAGE 85% PERCENTAGE 6 WEEK 3 DELOAD Weight Sets x Reps Weight Squat 350 8 X 3 Squat 245 Bench 215 8 X 3 Bench 150 Deadlif 385 8 X 3 Deadlif 270 OHP 160 8 X 3 OHP 115 PERCENTAGE 85% PERCENTAGE 6
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WEEK 3 DELOAD Weight Sets x Reps Weight Squat 355 8 X 3 Squat 250 Bench 215 8 X 3 Bench 155 Deadlif 390 8 X 3 Deadlif 275 OHP 165 8 X 3 OHP 115 PERCENTAGE 85% PERCENTAGE 6 WEEK 3 DELOAD Weight Sets x Reps Weight Squat 365 8 X 3 Squat 260 Bench 220 8 X 3 Bench 155 Deadlif 400 8 X 3 Deadlif 280 OHP 170 8 X 3 OHP 120 PERCENTAGE 85% PERCENTAGE 6
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Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%
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Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%
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Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5
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60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5
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5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5
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5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5
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5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%
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Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%
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Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%
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"SIMPLE" 7/5/3 TYPE ACCESORY WORK OR SELECT FROM DROPDOW SQUAT Sets Reps Squat XXX XXX Stiff Leg Deadlift 3 8 to 10 Leg Extensions 3 10 to 15 Standing Calf Raise 5 5 to 6 Cable Crunches 2 to 3 10 to 12 Hip Abductors "Good Girls" 2 to 3 15-20 Hip Abductors "Bad Girls" 2 to 3 15-20 BENCH Sets Reps Benchpress XXX XXX Weighted Pullups 2 6 to 10 Shoulder Press 2to3 8 to 10 Machine/Chest Supported Row 2 to 3 10 to 15 Pulldowns (Neutral, shoulder width recommende 2 to 3 8 to 10 Triceps Pushdowns/Extensions 2 to 3 12 to 15 Dumbbell Curls 2 to 3 8 to 12 Face Pulls 2 to 3 10 to 15 Rear Delt Flyes 2 to 3 12 to 15 DEADLIFT Sets Reps Deadlift XXX XXX Reverse Lunges 3 10 to 15 Seated Leg Curls 3 8 to 12 Seated Calf Raise 3 to 4 8 to 10 Hanging/Roman Chair Leg Lifts 2 to 3 10 to 15 Hip Abductors "Good Girls" 2 to 3 15-20 Hip Abductors "Bad Girls" 2 to 3 15-20 OHP Sets Reps OHP (Overhead Press) XXX XXX Weighted Chinups 2 6 to 10 Incline DB Press 3 8 to 12 Dumbell Row 2 to 3 10 to 15 Machine/Chest Supported Row 2 to 3 8 to 10 Preacher Triceps Extensions 2 to 3 12 to 15 Dumbbell Curls 2 to 3 8 to 12 Face Pulls 2 to 3 10 to 15 MAIN PAGE STAT PAGE
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Rear Delt Flyes 2 to 3 12 to 15 Everything here is customizable, this is just a basic template that ought to wo For Microcycle 1, Microcycle 2, and Microcycle 3…
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  • Fall '17
  • Ecology, Bench, powerlifting, Weight training exercises, Deadlift, OHP, Date/Max

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