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  • PDF Month 1 - July 2019-1

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    Jon shield
    22 просмотров3 страницы
    First month of who knows what

    Оригинальное название

    PDF Month 1 – July 2019-1

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    © © All Rights Reserved

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    First month of who knows what

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    22 просмотров3 страницы

    PDF Month 1 - July 2019-1

    Загружено:

    Jon shield
    First month of who knows what

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 3

    Day 1: Push A Week 1 Week 2 Week 3 Deload

    Incline DB Press (8-12 reps) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Cable Fly (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Close Grip Benchpress (8-12) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    DB Lateral Raises (12-20) 2-4 sets @ RIR 3 2-5 sets @ RIR 2 2-6 sets @ RIR 1 2 sets, ½ reps wk 1

    A1 Preacher Triceps (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    A2 Dumbbell Curls (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Day 2: Legs A Week 1 Week 2 Week 3 Deload


    Squat (8-10 reps) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Lying Leg Curl (8-12 reps) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Hack Squat (8-12 reps) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Hip Adductor (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Optional Hip Abductor (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Standing Calf (6-10) 2-4 sets @ RIR 3 2-6 sets @ RIR 2 2-8 sets @ RIR 1 2 sets, ½ reps wk 1

    Hanging Leg Raise (8-12) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Day 3 Pull A Week 1 Week 2 Week 3 Deload


    Chest support row (8-12) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Neutral Pulldown (8-12) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    T-bar or Low Row (8-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Overgrip Face Pull (10-15) 2-4 sets @ RIR 3 2-5 sets @ RIR 2 2-6 sets @ RIR 1 2 sets, ½ reps wk 1

    Rope Hammer Curl (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Day 4: Push B Week 1 Week 2 Week 3 Deload


    Flat DB Press (8-12) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Machine Chest Fly (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Incline Smith Press (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Machine Shoulder Press (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    DB Lateral Raises (12-20) 2-4 sets @ RIR 3 2-6 sets @ RIR 2 2-8 sets @ RIR 1 2 sets, ½ reps wk 1

    Day 5: Legs B Week 1 Week 2 Week 3 Deload


    Single Leg Press (10-20) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    BB Hip Thrust (8-10) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Romanian Deadlift (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Goblet Squat (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Seated Calf (8-15) 2-4 sets @ RIR 3 2-6 sets @ RIR 2 2-8 sets @ RIR 1 2 sets, ½ reps wk 1

    Hanging Leg Raise (8-12) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Day 6 Pull B Week 1 Week 2 Week 3 Deload


    Weighted Neutral Pullup (6-10) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    DB Row (8-12) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Pronated Pulldown (12-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Triceps Pushdown (10-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

    Inc Bench Reverse Fly (8-15) 2-3 sets @ RIR 3 2-4 sets @ RIR 2 2-5 sets @ RIR 1 2 sets, ½ reps wk 1

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