DB MILITARY PRESS CABLE ROWS TRICEP PUSHDOWNS DB FRONT RAISES EZ BAR CURLS 75

Db military press cable rows tricep pushdowns db

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DB MILITARY PRESS CABLE ROWS TRICEP PUSHDOWNS DB FRONT RAISES EZ BAR CURLS 75-80%x4x5 80-85%x2x5 3x8 each leg 3x10 88%x6, 76-80%x4x6 5x8-10 3x10-12 3x10-12 3x10-12 94%x1, 89%x5, 73-78%x2x5 4x8 at 8RPE 67-72%x3x4 3x10 76-80%x5x5 4x8 at 8RPE 4x10 80-85%x4x6 3x8 at 7RPE 5x8-10 3x10-12 3x10-12 3x10-12 THURSDAY OFF WORLD RECORD PROGRAM WORLD RECORD PROGRAM
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100 FUERZA: A FEMALE’S GUIDE TO STRENGTH & PHYSIQUE HIGH BAR SQUAT FRONT SQUAT SPLIT SQUAT HAMSTRING CURLS MONDAY TUESDAY FRIDAY WEDNESDAY SATURDAY STRENGTH BLOCK WEEK 8 WIDEGRIP BENCH SPOTO PRESS LAT PULLDOWNS DB LATERAL RAISES DB SKULLCRUSHERS DB HAMMER CURLS SQUAT LEG PRESS DEADLIFT GHR DEADLIFT BOX DEADLIFT BACK RAISES INCLINE BENCH DB MILITARY PRESS CABLE ROWS TRICEP PUSHDOWNS DB FRONT RAISES EZ BAR CURLS 78-83%x5x4 83-88%x3x4 3x6 each leg 3x10 78-83%x5x5 75-80%x3x5 5x8-10 3x10-12 3x10-12 3x10-12 83-87%x5x4 4x6 at 7RPE 70-75%x3x3 3x10 90%x3, 82%x3x3 4x6 at 7-8RPE 4x8 82-87%x5x5 3x6 at 7RPE 5x8-10 3x10-12 3x10-12 3x10-12 THURSDAY OFF WORLD RECORD PROGRAM
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101 HIGH BAR SQUAT FRONT SQUAT SPLIT SQUAT HAMSTRING CURLS MONDAY TUESDAY FRIDAY WEDNESDAY SATURDAY STRENGTH BLOCK WEEK 9 BENCH LAT PULLDOWNS DB LATERAL RAISES DB SKULLCRUSHERS DB HAMMER CURLS SQUAT LEG PRESS DEADLIFT GHR 3” BLOCK PULL BOX DEADLIFT BACK RAISES INCLINE BENCH DB MILITARY PRESS CABLE ROWS TRICEP PUSHDOWNS DB FRONT RAISES EZ BAR CURLS 80-85%x4x4 85-90%x2x4 3x6 each leg 3x10 91%x5, 79-83%x4x5 5x8-10 3x10-12 3x10-12 3x10-12 97%x1, 92%x4, 76-81%x2x4 4x6 at 8RPE 72-77%x3x3 3x10 79-83%x5x3 4x6 at 8RPE 4x6 84-89%x4x5 3x6 at 8RPE 5x8-10 3x10-12 3x10-12 3x10-12 THURSDAY OFF WORLD RECORD PROGRAM WORLD RECORD PROGRAM
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102 FUERZA: A FEMALE’S GUIDE TO STRENGTH & PHYSIQUE HIGH BAR SQUAT FRONT SQUAT SPLIT SQUAT HAMSTRING CURLS MONDAY TUESDAY FRIDAY THURSDAY WEDNESDAY SATURDAY STRENGTH BLOCK DELOAD BENCH LAT PULLDOWNS DB LATERAL RAISES DB SKULLCRUSHERS DB HAMMER CURLS SQUAT LEG PRESS DEADLIFT GHR OFF DEADLIFT BOX DEADLIFT BACK RAISES INCLINE BENCH DB MILITARY PRESS CABLE ROWS TRICEP PUSHDOWNS DB FRONT RAISES EZ BAR CURLS 65-70%x3x4 70-75%x2x4 3x6 each leg 3x10 65-70%x4x5 4x8-10 2x10-12 2x10-12 2x10-12 70-75%x3x4 2x6 at 7RPE 60%x2x3 3x10 70%x3x5 3x6 at 6RPE 3x8 75%x3x5 2x6 at 7RPE 4x8-10 2x10-12 2x10-12 2x10-12 WORLD RECORD PROGRAM
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103 DEADLIFT SQUAT BENCH MONDAY TUESDAY FRIDAY WEDNESDAY SATURDAY PEAKING BLOCK WEEK 11 OFF SQUAT DEADLIFT GHR BENCH SQUAT LAT PULLDOWNS DB LATERAL RAISES DB SKULLCRUSHERS DB HAMMER CURLS WIDEGRIP BENCH INCLINE BENCH CABLE ROWS TRICEP PUSHDOWNS DB FRONT RAISES EZ BAR CURLS 85/91/97%x1 93%x1, 88%x3x2 94%x1, 86%x3x2 87/94/101%x1, 90%x3x2 70%x3-5x1 3x8-10 101%x1, 87%x5x3 87%x1, 80%x3x3 4x6-8 2-3x8-10 2-3x8-10 2-3x8-10 80%x3x5 80%x3x5 3x8-10 2x10-12 2x10-12 2x10-12 THURSDAY OFF WORLD RECORD PROGRAM WORLD RECORD PROGRAM
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104 FUERZA: A FEMALE’S GUIDE TO STRENGTH & PHYSIQUE DEADLIFT SQUAT BENCH MONDAY TUESDAY FRIDAY WEDNESDAY SATURDAY PEAKING BLOCK WEEK 12 OFF SQUAT DEADLIFT GHR BENCH SQUAT LAT PULLDOWNS DB LATERAL RAISES DB SKULLCRUSHERS DB HAMMER CURLS WIDEGRIP BENCH INCLINE BENCH CABLE ROWS TRICEP PUSHDOWNS DB FRONT RAISES EZ BAR CURLS 80%x5x1 95%x1, 90%x2x2 97%x1, 88%x2x2 89/96/102%x1, 92%x2x2 70%x3-5x1 3x8-10 102%x1, 91%x4x2 89%x1, 82%x2x3 4x6-8 2-3x8-10 2-3x8-10 2-3x8-10 83%x3x4 83%x3x4 3x8-10 2x10-12 2x10-12 2x10-12 THURSDAY OFF WORLD RECORD PROGRAM
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