1X1 85 OF YOUR 1 RM SQUAT 3X8 75 OF YOUR 1RM DB RDL 4X12 LEG PRESS 4X10 LEG

1x1 85 of your 1 rm squat 3x8 75 of your 1rm db rdl

This preview shows page 30 - 49 out of 70 pages.

1X1 (85% OF YOUR 1 RM) SQUAT 3X8 (75% OF YOUR 1RM) DB RDL 4X12 LEG PRESS 4X10 LEG EXTENSIONS 3X15 HAMSTRING CURLS 3X15 GOBLET SQUATS 4X8 CALF RAISES 3X20
Image of page 30
day 2 BENCH 1X1 (85% OF YOUR 1RM) BENCH 3X7 (75% OF YOUR 1RM) (PYRAMID SETS) INCLINE DB BENCH 4 SETS (FAILURE) CABLE CROSSOVER 2 SETS (PYRAMID SET) DB SHOULDER PRESS 3X12 DB LATERAL RAISES 3X12 (FAILURE) BENT OVER REAR DELT FLY 3 SETS
Image of page 31
day 3 DEADLIFT 1X1 (90% OF 1RM) DEADLIFT 3X6 (70-75% OF YOUR 1RM) (BODYWEIGHT) INVERTED ROW 4X12-15 UNDERHAND BB ROW 3X8 SEATED CABLE ROW 4X8 SINGLE ARM PULLDOWN 4X10 (FAILURE) V-BAR PULLDOWN 2 SETS
Image of page 32
day 4 BENCH 3X5 (77.5% OF YOUR 1RM) CLOSE GRIP BENCH 3X8 (50% OF YOUR 1RM) (TRISET) STRAIGHT BAR CURLS 4X10 SKULL CRUSHERS 4X10 ALTERNATE DB CURLS 4X10 (PYRAMID SET) OVERHEAD DB EXTENSIONS 4 SETS ROPE CURLS 4X8 (FAILURE) STRAIGHT BAR PUSHDOWNS 2 SETS
Image of page 33
day 5 SQUAT 4X5 (75% OF YOUR 1RM) DUMBBELL LUNGES 4X12 ROMANIAN DEADLIFT 4X8 LEG EXTENSION HOLDS 4X6 WEIGHTED STEP UPS 3X12 SINGLE LEG SQUATS 4X15 HYPER EXTENSIONS 3X12
Image of page 34
day 6 CABLE CROSS OVER 1XFAILURE (SUPERSET) DB BENCH PRESS 4X10 DB ROW 4X8 (SUPERSET) INCLINE ARNOLD PRESS 4X12 RENEGADE ROW 4X10 (FAILURE) MACHINE CHEST PRESS 2 SETS (FAILURE) MACHINE ROW 2 SETS
Image of page 35
WEEK 4
Image of page 36
day 1 SQUAT 1X1 (87.5% OF YOUR 1RM) SQUAT 3X8 (75-77.5% OF YOUR 1RM) LEG PRESS 3XFAILURE LEG EXTENSIONS 4X12 HAMSTRING CURLS 3X15 DB ROMANIAN DL 3X12 HACK SQUATS 4X8-10 CALF RAISES 3X20
Image of page 37
day 2 BENCH 1X1 (85% OF YOUR 1RM) BENCH 3X8 (75-77.5% OF 1RM) (SUPERSET) DB FLOOR PRESS 4X10 DB LATERAL RAISES 4X12 (PYRAMID SET) REVERSE GRIP DB PRESS 4 SETS ARNOLD PRESS 3X8 FACE PULLS 4X12
Image of page 38
day 3 DEADLIFT 1X1 (87.5-90% OF 1RM) DEADLIFT 4X5 (77.5-80% OF YOUR 1 RM) (PYRAMID SET) BARBELL ROW 4 SETS LAT PULLDOWNS 3X12 (FAILURE) INCLINE DB ROW 2 SETS UNDER HAND LAT PULLDOWN 3X12 ROPE PULLOVER 3X15
Image of page 39
day 4 BENCH 4X5 (75-77.5% OF 1RM) (TRISET) (NORMAL REPS) STRAIGHT BAR CURLS 3X7 (HALF REPS AT BOTTOM) STRAIGHT BAR CURLS 3X7 (HALF REPS AT TOP) STRAIGHT BAR CURLS 3X7 (PYRAMID SET) STRAIGHT BAR TRI EXT 4 SETS 1 ARM CABLE TRI EXT 3X8 ALT DB INCLINE CURLS 4X12 (FAILURE REVERSE GRIP TRI EXT 2 SETS
Image of page 40
day 5 SQUAT 4X5 (75% OF YOUR 1RM) DB RDL 4X12 LEG PRESS 4X10 LEG EXTENSIONS 3X15 HAMSTRING CURLS 3X15 GOBLET SQUATS 4X8 CALF RAISES 3X20
Image of page 41
day 6 (PYRAMID SET) INCLINE DB PRESS 4 SETS T-BAR CHEST PRESS 4X10 LANDMINE ROW 3X12 (SUPERSET) MACHINE FLY 3X12 MACHINE REAR DELT FLY 3X12 (SUPERSET) WEIGHTED PUSHUPS 3XFAILURE PULLUPS 3XFAILURE
Image of page 42
WEEK 5
Image of page 43
day 1 SQUAT 4X5 (80% OF YOUR 1RM) ROMAINIAN DEADLIFT 3X10 HAMSTRING CURLS 3X12 DB RDLS 4X10 LEG EXTENSIONS 3XFAILURE WEIGHTED LUNGES 5X10 CALF RAISES 3X20
Image of page 44
day 2 BENCH 1X1 (87.5% OF 1RM) BENCH 4X5 (77.5% OF 1RM) (PYRAMID SETS) BB INCLINE BENCH 4 SETS (SUPERSET) STANDING OHP 3X8 DB LATERAL RAISES 3X10 WEIGHTED PUSHUPS 4X12 45LB PLATE RAISES 3X15
Image of page 45
day 3 DEADLIFT 1X1 (87.5% OF 1RM) DEADLIFT 4X4 (82.5-85% OF 1RM) SEATED CABLE ROW 4X12 1 ARM PULLDOWNS 3X8 DB PULLOVERS 4X8-10 V-BAR PULLUP 3XFAILURE INCLINE DB ROW 3X12
Image of page 46
day 4 BENCH 4X5 (70% OF 1RM) (FAILURE) STRAIGHT BAR EXT 1 SET INCLINE EZ BAR SKULLCRUSHER 4X12 (PYRAMID SETS) STRAIGHT BAR CURLS 4 SETS (SUPERSET) TATE PRESS 4X10 ALT DB CURLS 4X10 ROPE HAMMER CURLS 3X10
Image of page 47
day 5 SQUAT 3X6 (70% OF 1RM) LEG EXTENSIONS 1XFAILURE LEG PRESS 4X10 DB RDLS 4X8 HAMSTRING CURLS 4X12 CALF RAISES 3X20
Image of page 48
Image of page 49

You've reached the end of your free preview.

Want to read all 70 pages?

  • Spring '16
  • Weight training exercises, Leg Press

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture