355 06 3 5 x 5 08 7 x 5 deadlif 485 06 3 5 x 5 07 6 x

  • No School
  • AA 1
  • Makuly
  • 650

This preview shows page 434 - 443 out of 650 pages.

355 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 485 0.6 3 - 5 x 5 0.7 6 x 6 OHP 370 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 370 0.6 3 - 5 x 5 0.75 5 x 7 Bench 355 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 490 0.6 3 - 5 x 5 0.7 6 x 6 OHP 375 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 375 0.6 3 - 5 x 5
Image of page 434
435 0.75 5 x 7 Bench 360 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 500 0.6 3 - 5 x 5 0.7 6 x 6 OHP 380 0.6 3 - 5 x 5 Week 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 380 0.6 3 - 5 x 5 0.75 5 x 7 Bench 365 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 505 0.6 3 - 5 x 5 0.7 6 x 6 OHP 380 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 385 0.6 3 - 5 x 5 0.75 5 x 7 Bench 365 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 510 0.6 3 - 5 x 5 0.7 6 x 6 OHP 385 0.6 3 - 5 x 5
Image of page 435
436 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 395 0.6 3 - 5 x 5 0.75 5 x 7 Bench 370 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 515 0.6 3 - 5 x 5 0.7 6 x 6 OHP 385 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 400 0.6 3 - 5 x 5 0.75 5 x 7 Bench 370 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 520 0.6 3 - 5 x 5 0.7 6 x 6 OHP 390 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 405 0.6 3 - 5 x 5 0.75 5 x 7 Bench 375 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 530 0.6 3 - 5 x 5 0.7 6 x 6 OHP 395 0.6 3 - 5 x 5
Image of page 436
437 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 410 0.6 3 - 5 x 5 0.75 5 x 7 Bench 380 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 535 0.6 3 - 5 x 5 0.7 6 x 6 OHP 395 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 415 0.6 3 - 5 x 5 0.75 5 x 7 Bench 380 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 540 0.6 3 - 5 x 5 0.7 6 x 6 OHP 400 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 425 0.6 3 - 5 x 5 0.75 5 x 7 Bench 385 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 545 0.6 3 - 5 x 5
Image of page 437
438 0.7 6 x 6 OHP 400 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 85% 10 x 3 Squat 430 0.6 3 - 5 x 5 75% 5 x 7 Bench 385 0.6 3 - 5 x 5 80% 7 x 5 Deadlif 550 0.6 3 - 5 x 5 70% 6 x 6 OHP 405 0.6 3 - 5 x 5 eek 4 DELOAD % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 435 0.6 3 - 5 x 5 0.75 5 x 7 Bench 390 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 560 0.6 3 - 5 x 5 0.7 6 x 6 OHP 410 0.6 3 - 5 x 5 eek 4 DELOAD
Image of page 438
439 % Sets x Reps Weight % Sets x Reps 0.85 10 x 3 Squat 440 0.6 3 - 5 x 5 0.75 5 x 7 Bench 395 0.6 3 - 5 x 5 0.8 7 x 5 Deadlif 565 0.6 3 - 5 x 5 0.7 6 x 6 OHP 410 0.6 3 - 5 x 5
Image of page 439
440
Image of page 440
441 Mayhem 753 TYPE ACCESORY WORK OR SELECT FROM DROPDOWN 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 recommen 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 MAIN PAGE STAT PAGE
Image of page 441
442 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
Image of page 442
Image of page 443

You've reached the end of your free preview.

Want to read all 650 pages?

  • Fall '19
  • 175, OHP

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture