Scribd Logo
Загрузить

Добро пожаловать в Scribd!

  • Week # 4: Mixed Rep Scheme: Day 1 Push Press

    Загружено:

    declanku
    44 просмотров1 страница
    This document outlines a 4-week mixed rep strength training program. It includes exercises like push press, bench press, bent rows, squats, deadlifts, snatches, seated military press, and close grip bench press. Rep schemes vary from 5 reps down to singles at increasing weight. Assistance exercises include pull-aparts, bicep curls, ab rollouts, leg curls, farmers walks, and sprints.

    Исходное описание:

    Powerbuilding

    Оригинальное название

    Week 4.May2012

    Авторское право

    © Attribution Non-Commercial (BY-NC)

    Доступные форматы

    DOCX, PDF, TXT или читайте онлайн в Scribd

    Этот документ был вам полезен?

    Это неприемлемый материал?

    Пожаловаться на этот документ
    This document outlines a 4-week mixed rep strength training program. It includes exercises like push press, bench press, bent rows, squats, deadlifts, snatches, seated military press, and close grip bench press. Rep schemes vary from 5 reps down to singles at increasing weight. Assistance exercises include pull-aparts, bicep curls, ab rollouts, leg curls, farmers walks, and sprints.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    44 просмотров1 страница

    Week # 4: Mixed Rep Scheme: Day 1 Push Press

    Загружено:

    declanku
    This document outlines a 4-week mixed rep strength training program. It includes exercises like push press, bench press, bent rows, squats, deadlifts, snatches, seated military press, and close grip bench press. Rep schemes vary from 5 reps down to singles at increasing weight. Assistance exercises include pull-aparts, bicep curls, ab rollouts, leg curls, farmers walks, and sprints.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    Week # 4: Mixed Rep Scheme

    Day 1 Push Press


    5/4/3/2/1 155/165/185/205/220
    1A.Bench
    7/5/3- 225,255,280; 245,265,300
    1B.Bent rows
    5/4/3- 155,165,175; 165,175,185
    Day 2 Squat
    5/4/3/2/1 290/320/340/370/390
    DL, Trap-Bar
    5/4/3/2/1 - 320,350,380,410,440
    Day 3 Snatch
    5/4/3/2/1- 95,115,125,135,145
    Seated Military
    7/5/3- 155,165,175; 165,175,185
    Close grip bench
    7/5/3- 205,235,265; 225,250,280;
    Day 4 Sumo DL
    5/4/3/2/1- 275,295,325,355,375

    Bicep band pump curls 5 x 8 done during PP


    Pull-Aparts, 4 X 8, done during bench
    ***Will do 10 explosive jumps each day
    Timed OH M holds 1 X 135 X F before p. press
    Ring pull-ups @ end Rest/pause - bodyweight
    Ab roller 2 X 10
    Leg curls 3 X 8 X light warm up before SQ
    OH Shrugs 95kbs. 3 X 8 before SQ
    Farmers walks 3 X 35 after DL
    COC 3 X F after Farmers walks
    Ab planks
    Sprints 30yds X 5
    Timed OH Mil holds 2 X 135 X F before snatching
    Bicep band pump curls 5 x 8 done during Seated Military
    Face pulls 4 X 8 X 80 -superset with CG bench

    Sled X 6 trips
    Ab roller 2 X 10

    Front SQ
    5/4/3/2/1- 185,205,225,245,265
    Day 5 Back/Biceps
    1A. Thib pull downs 3 X 8 50,60,70
    1B. BTN pull-up 3X6
    1C. Front Pull-up 3X6
    1D. CG Row 3X6X70

    2A. Cable Rope hammer curls, lying down 3X6X50


    2B. Purple Band overhead Tricep extensions 3X12
    3A. Preacher bench reverse curls 3X6X65
    3B. Purple Band Pushdowns 3X12
    4. Ab roller 3X10
    5. Sled X 4 trips

    Вам также может понравиться