3A Skullcrushers 3x10 RPE 8 3B Close grip press EZ Bar 3x10 RPE 9 4A Tricep

3a skullcrushers 3x10 rpe 8 3b close grip press ez

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3A) Skullcrushers 3x10 RPE 8 3B) Close grip press EZ Bar 3x10 RPE 9 4A) Tricep Rope Pushdown 3x10 RPE 9 4B) Overhead Rope Extension 3x10 RPE 9 BACK & BIS #1 Deadlift 5 rep max 85% of Max Deadlift 4x10 70% of Max Cable Rows (Strict) 3x10 RPE 8 Low Row (Unilateral) 3x10 (each side) RPE 8 1A) Lat Pulldown 3x12 RPE 8 1B) Reverse Grip Lat Pulldown 3x8 RPE 9.5 EZ Bar Curl 4x10 RPE 9 2A) Hammer Curls 3x10 RPE 9 2B) Seated Incline DB Curls 3x15 RPE 9.5 3A) Hammer Cable Curls 3x10 RPE 10 3B) Cable Curls 3x10 RPE 10
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SHOULDERS Overhead Press (Strict) 4x8 78% of Max Seated DB Press 4x8 RPE 9 1A) DB Lateral Raise 3x10 RPE 8 1B) DB Lateral Raise 3x10 drop 2.5 lbs 1C) DB Lateral Raise 3x10 drop 2.5 lbs 1D) DB Half Lateral Raise 3x5 same weight 1E) Penguin Hold 3x15 seconds same weight DB Front Raise 3x10 RPE 7-8 2A) DB Rear Delt Row 3x8-10 RPE 8 2B) DB Rear Delt Flyes 3x12 RPE 9 LEGS Squat 3 rep max 90% of Max Squat 4x8 75% of Max Romanian Deadlift 3x10 RPE 8-9 Weighted Lunges 3x10 (each leg) RPE 8-9 Leg Press 4x25,20,15,15 RPE 8-9 Quad Raises 3x10 (each leg) RPE 8-9 Standing Calf Raises 3x15 RPE 9 Standing Calf Raises 1xFailure CHEST & TRIS #2 BB Incline Bench 3x12 RPE 8-9 1A) DB Landmine Incline Press 3x8-10 RPE 8 1B ) DB Incline Flyes 3x12 RPE 9 Cable Cross-over Flyes 3x15 RPE 8-9 Landmine Cable Flyes 1xFailure RPE 9 Incline Machine Press 3x10 RPE 9 Dips (Tricep Orientated) 3x12 RPE 9 Skullcrushers 3x10 RPE 8-9 2A) Tricep Rope Pushdown 3x10 RPE 8
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2B) Tricep Bar Pushdown 3x10 RPE 8 Single Arm Tricep Exntension 3x12 RPE 9 BACK & BIS #2 Barbell Row 4x8 RPE 8 Pendlay Row 1x8 RPE 9 DB Single Arm Row 4x12 RPE 8-9 1A) High Row Machine 3x10 RPE 7-8 1B) Low Row Machine 3x10 RPE 7-8 Face Pulls 2x15 RPE 7 2A) EZ Bar Spider Curls 3x8-10 RPE 9 2B) Seated Incline Hammer Curls 3x8-10 RPE 9 DB Curls 3x10 RPE 8-9 Single DB Curl (2 hands) 3x8 RPE 9
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Week 4 CHEST & TRIS #1 Bench 1 rep max Bench 4x4 87.5% of Max 1A) Inclinde DB Press 3x10 RPE 8 1B) Incline DB Flyes 3x12 RPE 8 2A) Low Cable Flyes 3x5 RPE 7 2B) Cable Flyes 3x10 RPE 9 Dips 2xFail 3A) Skullcrushers 3x10 RPE 8 3B) Close grip press EZ Bar 3x10 RPE 9 4A) Tricep Rope Pushdown 3x10 RPE 9 4B) Overhead Rope Extension 3x10 RPE 9 BACK & BIS #1 Deadlift 3 rep max 92% of Max Deadlift 4x6 80% of Max Cable Rows (Strict)
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