Day Mon
|
|||||
Squat/DL
|
Heavy Squat
|
87%
|
-370
|
Max(4)
|
|
Light DL
|
50%
|
3
|
3
|
||
3
|
3
|
||||
Heavy Quad/Light Posterier And
Weighted Chins
|
Day Tues
|
|||||
Bench Accesory
|
|||||
Incline Bench
|
6
|
5-15
|
|||
OHP
|
6
|
5-15
|
|||
Incline DB Bench
|
5
|
15
|
|||
Pec Flys(Cable or DB)
|
5
|
15
|
|||
Tri Pushdowns
|
5
|
15
|
|||
Side Laterlall Raises
|
5
|
15
|
|||
Front Raises
|
5
|
15
|
|||
Bi Curl
|
5
|
15
|
|||
Read Delt
|
5
|
15
|
|||
Leg Raises
|
3
|
20-30
|
Day Thurs
|
|||||
Squat/DL Accesory
|
Front Squat
|
6
|
5-15
|
||
Rack Pulls With 10 Second Hold
|
6
|
5-15
|
|||
Bent Rows Barbell(Pendlay)
|
5
|
15
|
|||
Lat Pulldowns
|
5
|
15
|
|||
Upright Row(Cable or Barbell)
|
5
|
15
|
|||
Leg Extentions
|
5
|
15-20
|
|||
Leg Curls
|
5
|
15-20
|
|||
Calf Raises
|
4
|
25
|
|||
Decline Situps
|
3
|
10-15
|
Day Fri
|
|||||
Bench
|
Bench
|
75%
|
-205
|
1
|
|
80%
|
-220
|
1
|
|||
87%
|
-240(3sets)
|
1
|
|||
Heavy Shoulder/Light Lats And Tri
|
Fun Day Sat
|
|
Max Snatch
|
|
185
|
|
|
|
Max Clean and Jerk
|
|
205
|
|
|
|
Max 4 Chain Bench
|
|
225
|
|
No comments:
Post a Comment