Академический Документы
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Sets Week 1 Warm Up 4 2 1 If you hit all reps on Week 1 continue to Week 2, if not redo Week 1. Week 2 Warm Up 4 1 1 1 If you hit all reps on Week 2 continue to Week 3, if not redo Week 2. Week 3 Warm Up 4 1 1 1 Rest Week. No deadlifts, upper back only. Warm Up 4 1 1 1 If you hit all reps on Week 5 continue to Week 6, if not redo Week 5. Week 6 Warm Up 4 1 1 1 If you hit all reps on Week 6 continue to Week 7, if not redo Week 6. Week 7 Warm Up 4 1 1 1
Reps
4 2 8+
4 2 2 8+
4 2 2 8+
Week 4 Week 5
4 2 2 8+
4 2 2 8+
4 2 2 8+
Week 8 Week 9
Rest Week. No deadlifts, upper back only. Warm Up 4 1 1 1 If you hit all reps on Week 9 continue to Week 10, if not redo Week 9.
4 2 2 8+
Week 10
Warm Up 4 1 1 1 If you hit all reps on Week 10 continue to Week 11, if not redo Week 10.
4 2 2 8+
Week 11
4 2 2 8+
Week 12
Weight (lbs)
Weight (kg)