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  • One Rep Max - 10 Week Program XLSX - 10 Week Program

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    one rep max - 10 week program xlsx - 10 week program

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    18 просмотров1 страница

    One Rep Max - 10 Week Program XLSX - 10 Week Program

    Загружено:

    api-299144300

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

    MONDAY/SPEED UPPER MONDAY/SPEED UPPER MONDAY/SPEED UPPER MONDAY/SPEED UPPER MONDAY/SPEED UPPER
    WEEK 1/3 SETS/REPS REST WEEK 2/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 1/3 SETS/REPS REST WEEK 2/3 SETS/REPS REST
    Jog/Warm Up 2 laps 0:45 Jog/Warm Up 2 laps 0:45 Jog/Warm Up 3 laps 0:45 Jog/Warm Up 3 laps 0:45 Jog/Warm Up 4 laps 0:45
    Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00
    Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45
    Rowing 500 m 0:45 Rowing 700 m 0:45 Rowing 800 m 0:45 Rowing 1500 m 0:45 Rowing 1700 m 0:45
    Cardio Run two laps N/A Cardio Run two laps N/A Cardio Run 3 laps N/A Cardio Run 3 laps N/A Cardio Run 4 laps N/A

    WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER
    WEEK 1/2 SETS/REPS REST WEEK 2/2 SETS/REPS REST WEEK 1/2 SETS/REPS REST WEEK 1/2 SETS/REPS REST WEEK 2/3 SETS/REPS REST
    Jog/Warm Up 2 laps 0:45 Jog/Warm Up 2 laps 0:45 Jog/Warm Up 3 laps 0:45 Jog/Warm Up 3 laps 0:45 Jog/Warm Up 4 laps 0:45
    Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00
    Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45
    Rowing 700 m 0:45 Rowing 800 m 0:45 Rowing 1000 m 0:45 Rowing 1500 m 0:45 Rowing 1700 m 0:45
    Cardio Run two laps N/A Cardio Run two laps N/A Cardio Run 3 laps N/A Cardio Run 3 laps N/A Cardio Run 4 laps N/A

    FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER
    WEEK 1/3 SETS/REPS REST WEEK 2/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 1/3 SETS/REPS REST WEEK 2/3 SETS/REPS REST
    Jog/Warm Up 2 laps 0:45 Jog/Warm Up 3 laps 0:45 Jog/Warm Up 3 laps 0:45 Jog/Warm Up 3 laps 0:45 Jog/Warm Up 4 laps 0:45
    Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00
    Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45
    Rowing 800 m 0:45 Rowing 1000 m 0:45 Rowing 1000 m 0:45 Rowing 1500 m 0:45 Rowing 1700 m 0:45
    Cardio Run two laps N/A Cardio Run 3 laps N/A Cardio Run 3 laps N/A Cardio Run 3 laps N/A Cardio Run 4 laps N/A

    WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

    MONDAY/SPEED UPPER MONDAY/SPEED UPPER MONDAY/SPEED UPPER MONDAY/SPEED UPPER MONDAY/SPEED UPPER
    WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST
    Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45
    Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00
    Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45
    Rowing 1700 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45
    Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A

    WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER WEDNESDAY/MAX LOWER
    WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST
    Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45
    Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00
    Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45
    Rowing 1700 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45
    Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A

    FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER FRIDAY/SPEED LOWER
    WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST WEEK 3/3 SETS/REPS REST
    Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45 Jog/Warm Up 4 laps 0:45
    Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00 Leg Press (100, 150, 200, 250) 1/10, 2/10, 3/10, 4/max 1:00
    Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45 Arm Curls (15, 20) 1/10, 2/10, 3/10, 4/max 0:45
    Rowing 1700 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45 Rowing 2000 m 0:45
    Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A Cardio Run 4 laps N/A

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