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4 WEEKS OF

ENTER YOUR 1RMS


SQUAT 725
BENCH PRESS 435
DEADLIFT 815
DAY WEEK 1

(HEAVY) SETS REPS WT


BENCH PRESS 2 12 285
INCLINE PRESS 2 12 230
CHEST/TRICEPS
DUMBBELL FLYE

DIP 3 MAX *
SUPINATED PUSHDOWN

(HEAVY) SETS REPS WT


HAMMER CURL
BARBELL CURL
BACK/BICEPS DEADLIFT 2 12 540
WIDE GRIP PULLDOWN
WIDE GRIP SEATED ROW

SEATED CALF RAISE

(LIGHT) SETS REPS WT


CLOSE GRIP BENCH PRESS 2 12 255
SEATED PRESS 2 12 @8
SHOULDERS/TRICEPS SKULLCRUSHER
ELBOWS-OUT EXTENSION
LATERAL RAISE
BAND PULL-APART

(HEAVY) SETS REPS WT


SQUAT 2 12 480
FRONT SQUAT 2 12 335
SINGLE-LEG PRESS
LEGS
GLUTE-HAM RAISE
HAMSTRING CURL

VACUUM HOLD 5 MAX


* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST 3
AT LEAST 10 REP
** IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS.
POSITION). EACH FOLLOWING WEEK, USE TH
4 WEEKS OF POWERBUILDING
ENTER YOUR ROUNDING NOTES

USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE C
POUNDS 5 BELOW FOR INSTRUCTIONS ON EXERCISES MARKED W

2 3 4

SETS REPS WT SETS REPS WT SETS


3 8 315 2 10 320 2
3 8 240 2 10 240 2
4-5 SETS X 12-15 REPS

3 MAX * 3 MAX * 3
2-3 SETS X 20+ REPS

SETS REPS WT SETS REPS WT SETS


2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

3 8 585 2 10 595 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

**

SETS REPS WT SETS REPS WT SETS


3 8 285 2 10 290 2
3 8 ADD WT 2 10 SAME WT 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

2-3 SETS OF 12-15 REPS


2-3 SETS OF 20+ REPS

SETS REPS WT SETS REPS WT SETS


3 8 520 2 10 530 2
3 8 345 2 10 345 2
2-4 SETS
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS

5 MAX 5 MAX 5
U PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL Y
AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
NE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE
LOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
NOTES

E INSTRUCTIONS IN THE COURSE. CHECK


S ON EXERCISES MARKED WITH *

REPS WT
8 330
8 250

MAX *

REPS WT

8 620

REPS WT
8 295
8 ADD WT

REPS WT
8 550
8 355

MAX
E SAME WEIGHT UNTIL YOU PERFORM
0 SECOND HOLD IN THE STRETCHED