Barbell Row 4 15 8 Rope Tricep Pushdown 4 15 8 Superset x4 Chin Up Use

Barbell row 4 15 8 rope tricep pushdown 4 15 8

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Barbell Row 4 15 - 8 Rope Tricep Pushdown 4 15 - 8 Superset x4 - - - - Chin Up (Use assistance if needed) 4 15 - 8 Decline Tricep Extension 4 15 - 9 Cable Curl 4 15 - 9 Superset x 4 - - - - Dips 4 15 - 9 DB Incline Curl 4 15 - 10 Movement Sets Reps %1RM RPE Squat 5 4 75.0% - Pause Squat 5 4 75.0% - Bench 5 4 75.0% - Deadlifts 5 2 85.0% - Hamstring Curl / Glute Ham Raise 3 7-10 - 8 Planks 3 45 sec - - DAY 4 Journal DAY 5 Journal DAY 6 Journal WEEK 11 DAY 1 Journal DAY 2 Journal DAY 3 Journal 16 WEEK - Powerbuilding
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Movement Sets Reps %1RM RPE Superset x4 - - - - DB Shoulder Press 4 12 - 8 Wide Grip Pulldown 4 12 - 8 Superset x4 - - - - Cable Row 4 12 - 8 Cable Tricep Pushdown 4 12 - 8 DB Lateral Raise 4 12 - 8 Superset x4 - - - - DB French Press 4 12 - 8 Hammer Curl 4 12 - 8 Superset x4 - - - - DB Tricep Extension 4 12 - 9 DB Supinated Curl 4 12 - 9 Movement Sets Reps %1RM RPE Deadlift 2 5 72.5% - Squat 2 5 72.5% - Bench 2 5 72.5% - Stiff Leg Deadlift 3 5-8 50% - Movement Sets Reps %1RM RPE Superset x4 - - - - Close Grip Pulldown 4 8 - 8 Skull Crusher 4 8 - 8 Superset x4 - - - - Chest Supported Row 4 8 - 8 One Arm Cable Tricep Pushdown 4 8 - 8 Barbell Curl 4 8 - 8 Superset x4 - - - - DB Row 4 8 - 9 Preacher Curl 4 8 - 10 Movement Sets Reps %1RM RPE Squat 5 2 87.5% - Bench 5 2 87.5% - Incline Bench 3 5-8 - 8 Overhead Press 5 2 87.5% - Movement Sets Reps %1RM RPE Superset x4 - - - - Barbell Row 4 15 - 8 Rope Tricep Pushdown 4 15 - 8 Superset x4 - - - - Chin Up (Use assistance if needed) 4 15 - 8 Decline Tricep Extension 4 15 - 9 Cable Curl 4 15 - 9 Superset x 4 - - - - Dips 4 15 - 9 DB Incline Curl 4 15 - 10 Movement Sets Reps %1RM RPE Squat 3 4 77.5% - Pause Squat 3 4 77.5% - Bench 3 4 77.5% - Deadlifts 5 2 87.5% - Hamstring Curl / Glute Ham Raise 3 7-10 - 8 Planks 3 45 sec - - DAY 4 Journal DAY 5 Journal DAY 6 Journal WEEK 12: Strength Peak DAY 1 Journal DAY 2 Journal DAY 3 Journal 16 WEEK - Powerbuilding
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Movement Sets Reps %1RM RPE Superset x4 - - - - DB Shoulder Press 4 12 - 8 Wide Grip Pulldown 4 12 - 8 Superset x4 - - - - Cable Row 4 12 - 8 Cable Tricep Pushdown 4 12 - 8 DB Lateral Raise 4 12 - 8 Superset x4 - - - - DB French Press 4 12 - 8 Hammer Curl 4 12 - 8 Superset x4 - - - - DB Tricep Extension 4 12 - 8 DB Supinated Curl 4 12 - 8 Movement Sets Reps %1RM RPE Pause Deadlift 3 10 55% - Squat 3 10 65% - Bench 3 10 65% - Stiff Leg Deadlift 3 10 45% - Movement Sets Reps %1RM RPE Superset x4 - - - - Close Grip Pulldown 4 8 - 8 Skull Crusher 4 8 - 8 Superset x4 - - - - Chest Supported Row 4 8 - 8 One Arm Cable Tricep Pushdown 4 8 - 8 Barbell Curl 4 8 - 8 Superset x4 - - - - DB Row 4 8 - 9 Preacher Curl 4 8 - 10 Movement Sets Reps %1RM RPE Squat 3 6 72.5% - Bench 3 6 72.5% - Incline Bench 3 5-8 - 8 Overhead Press 3 6 72.5% - Movement Sets Reps %1RM RPE Superset x4 - - - - Barbell Row 4 15 - 8 Rope Tricep Pushdown 4 15 - 8 Superset x4 - - - - Chin Up (Use assistance if needed) 4 15 - 8 Decline Tricep Extension 4 15 - 9 Cable Curl 4 15 - 9 Superset x 4 - - - - Dips 4 15 - 9 DB Incline Curl 4 15 - 10 Movement Sets Reps %1RM RPE Squat 3 8 65% - Pause Squat 3 8 55% - Bench 3 8 65% - Deadlifts 5 3 65% - Hamstring Curl / Glute Ham Raise 3 7-10 - 8 Planks 3 45 sec - - DAY 4 Journal DAY 5 Journal DAY 6 Journal WEEK 13: Foundation DAY 1 Journal DAY 2 Journal DAY 3 Journal 16 WEEK - Powerbuilding
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Movement Sets Reps %1RM RPE Superset x4 - - - - DB Shoulder Press 4 12 - 8 Wide Grip Pulldown 4 12 - 8 Superset x4 - - - - Cable Row 4 12 - 8 Cable Tricep Pushdown 4 12 - 8 DB Lateral Raise 4 12 - 8 Superset x4 - - - -
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