Isolated Hyperext 5x8 barbell shrug 3x10 leg lift 5x20 decline sit up 5x15 standing calf raise 5x20 seated calf raise 5x20
day 5 bench/squat day 6 deadlift Squat 3x3 75% DL plate 4x4 75% Squat 3x2 90% power rack 4x3 75% Bench 6x3 75% Reverse pulldown 5x12 Incline DB Press 5x12 good morning 5x8 decline ab twist 5x12 standing calf raise 5x20
day 1 bench/squat day 2 arms day 3 deadlift day 4 shoulders Squat 7x3 75% Rbench 5x4 70% DL plate 2x3 75% Seated unsupport pres 5x8 Bench 3x2 70% EZ tri ext 5x12 DL plate 4x2 85% Upright row 6x10 Bench 2x3 85% Straight curl 5x8 DL 3x3 75% Rear delt pulse 5x15 Flat DB Press 5x12 Decline ab twist 5x12 DL 3x2 90% Seated DB Curl 5x10 Standing calf raise 5x20 Close pulldown 5x10 Weighted decline sit up 5x12 Good Morning 5x8 BB Shrug 3x10 Seated calf raise 5x20
day 5 bench/squat day 6 deadlift Squat 3x3 75% Power rack 2x3 75% Squat 3x2 92.5% Power rack 3x2 90% Box squat 5x3 85% DL plate 4x3 85% Bench 6x3 80% Reverse Row 6x6 Incline DB Press 5x12 Weighted hyperext 5x8 leg lift 5x20 standing calf raise 5x20
power squat 5x1 60% Rest Incline bench 5x1 60% rest deadlift 5x1 60%
power squat 5x1 85% Rest Incline bench 5x1 85% rest deadlift 3x1 85% 1x5 40% 1x5 40% 1x5 40% 1x3 55% 1x3 55% 1x3 55% 1x2 70% 1x2 70% 1x2 70%
Squat Rest Incline bench rest 1x5 50% 1x5 50% 1x3 60% 1x3 60% 1x2 70% 1x2 70% 1x1 85% 1x1 85% 1x1 100% 1x1 100%
Deadlift rest 1x5 50% 1x3 60% 1x2 70% 1x1 85% 1x1 100%
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- Fall '19
- Weight training exercises, tate press