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Day 1 (Mon)
Back Squat 3x5 S
Bench Press 3x5 S
Day 2 (Tues)
Military Press 3x5 S
Sumo Deadlift 3x5 S
Day 3 (Thurs)
Bench Press 3x5 S
Front Squat 3x5 S
Day 4 (Fri)
Deadlift 3x5 S
Close Grip Bench 3x5
S
Bench Press 3x5 S
Sumo Deadlift 3x5 S
Front Squat 3x5 S
Close Grip Bench 3x5
Back Squat 3x5 S
Military Press 3x5 S
Bench Press 3x5 S
S
Deadlift 3x5 S
Back Squat 3x3 S
Military Press 3x3 S
Bench Press 3x3 S
Deadlift 3x3 S
Bench Press 3x3 S
Sumo Deadlift 3x3 S
Front Squat 3x3 S
Close Grip Bench 3x3
S
Bench Press 3x3 S
Sumo Deadlift 3x3 S
Front Squat 3x3 S
Close Grip Bench 3x3
Back Squat 3x3 S
Military Press 3x3 S
Bench Press 3x3 S
S
Deadlift 3x3 S
Back Squat 3x1 S
Military Press 3x1 S
Bench Press 3x1 S
Deadlift 3x1 S
Bench Press 3x1 S
Sumo Deadlift 3x1 S
Front Squat 3x1 S
Close Grip Bench 3x1
S
Bench Press 3x1 S
Sumo Deadlift 3x1 S
Front Squat 3x1 S
Close Grip Bench 3x1
Back Squat 3x1 S
Military Press 3x1 S
Bench Press 3x1 S
S
Deadlift 3x1 S
Deload
Deload
Deload
Deload
Back Squat 3x5 S
Military Press 3x5 S
Bench Press 3x5 S
Deadlift 3x5 S
Bench Press 3x5 S
Sumo Deadlift 3x5 S
Front Squat 3x5 S
Close Grip Bench 3x5
S
Bench Press 3x5 S
Sumo Deadlift 3x5 S
Front Squat 3x5 S
Close Grip Bench 3x5
Back Squat 3x5 S
Military Press 3x5 S
Bench Press 3x5 S
S
Deadlift 3x5 S
Back Squat 3x3 S
Military Press 3x3 S
Bench Press 3x3 S
Deadlift 3x3 S
Bench Press 3x3 S
Sumo Deadlift 3x3 S
Front Squat 3x3 S
Close Grip Bench 3x3
S
Bench Press 3x3 S
Sumo Deadlift 3x3 S
Front Squat 3x3 S
Close Grip Bench 3x3
Back Squat 3x3 S
Military Press 3x3 S
Bench Press 3x3 S
S
Deadlift 3x3 S
Back Squat 3x1 S
Military Press 3x1 S
Bench Press 3x1 S
Deadlift 3x1 S
Bench Press 3x1 S
Sumo Deadlift 3x1 S
Front Squat 3x1 S
Close Grip Bench 3x1
S
Bench Press 3x1 S
Sumo Deadlift 3x1 S
Front Squat 3x1 S
Close Grip Bench 3x1
Back Squat 3x1 S
Military Press 3x1 S
Bench Press 3x1 S
S
Deadlift 3x1 S
Deload
Deload
Deload
Deload
BLACK = pause, super strict, speed; RED = PR; S = straight set; A = ascending set
Week B
Deload
Week
Day 1 (Mon)
Quads
Core
Day 2 (Tues)
Shoulders
Hams
Day 3 (Thurs)
Chest
Tris
Chest
Tris
Back
Bis
Core
Quads
Core
Day 1 (Mon)
Back Squat
2x5 @ 50% 1RM
2x3 @ 60% 1RM 3s
pause
Day 2 (Tues)
Military Press
2x5 @ 50% 1RM
2x3 @ 60% 1RM 3s
pause
Day 3 (Thurs)
Bench Press
2x5 @ 50% 1RM
2x3 @ 60% 1RM 3s
pause
Day 4 (Fri)
Back
Bis
Core
Shoulders
Hams
Day 4 (Fri)
Deadlift
2x5 @ 50% 1RM
2x3 @ 60% 1RM 3s
pause
Bench Press
2x5 @ 50% 1RM
2x3 @ 60% 1RM 3s
pause
Sumo Deadlift
2x5 @ 50% 1RM
2x3 @ 60% 1RM 3s
pause
Front Squat
2x5 @ 50% 1RM
2x3 @ 60% 1RM 3s
pause
Assistance
3-5 sets of 12-15
reps
Assistance
3-5 sets of 12-15
reps
Assistance
3-5 sets of 12-15
reps
Assistance
3-5 sets of 12-15
reps
Front
Squat
Conventio
nal
Deadlift
Sumo
Deadlift
Bench
Press
Close
Grip
3x3 S
3x1 S
3x5 A
3x3 A
3x1 A
Week 1
Exercises
Mon
1/12/15
Back Squat
Bench Press
Quads, Core
DB Bulgarian Split Squat
Overhead Lunge Walk
Tall Kneeling Pallof Press
Tue 1/13/15
Thu 1/15/15
Fri 1/16/15
Reps
3x5 S
3x5 S
3x8/side
3x20
2x10/side (3 breath
reps)
Military Press
Sumo Deadlift
3x5 S
3x5 S
Shoulders, Hams
Landmine Press
BB Hip Thrust
Face Pull
3x8/side
3x6 pause reps
3x15
Bench Press
Front Squat
3x5 S
3x5 S
Chest, Tris
1-arm alt DB Press
Band Resisted Push Ups
Band Triceps Extension
3x8/side
3x12
2x20
Deadlift
Narrow Grip Bench
3x5 S
3x5 S
Weight Used
3x6
3x8
2x10/side
2x10