.

100%1RM

95%2RM

90%4RM

85%6RM

80%8RM

75%10RM

400 380 360 340 320 300

395 375 355 335 315 295

390 370 350 330 310 295

385 365 345 325 310 290

380 360 340 325 305 285

375 355 340 320 300 280

370 350 335 315 295 280

365 345 330 310 290 275

360 340 325 305 290 270

355 335 320 300 285 265

350 335 315 295 275

MAXIMUM LIFT BASED ON REPETITIONS use this as a guide of which weight to start with, however know that this will apply more to single joint exercises curls,

leg extension/curls than compound exercises ie squats, deadlifts, leg press. Morales, Sobonyo et al 1996

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

MOVEMENT TO BE DONE

THIS COLOR IS MAIN MUSCLE WORKED THIS COLOR IS SECONDARY EMPHASIS

3NUMBER OF TIMES YOU NEED

TO DO THE REPS

IN THE REPS

COLUMN

12RMHOW HEAVY THE

WEIGHT YOU SHOULD USE USE

CHART AS A REFERENCE

NUMBER OR REPS YOU

SHOULD DO

3HOW MANY

MINUTES YOU

SHOULD REST

BETWEEN SETS AND EXERCISES

NOTE ON LOAD (WEIGHT) PROGRESSION: Increase weight only after reaching the end of the rep range two workouts in a row. For

example lookStart with a weight you can only do for 4 reps

So let's say you use 50lb and got 4 reps week 1 next week you got 5 reps with the same weight 3rd week if you get 6 reps or more, you will

still use the same load/weight for the following week. If you get 6 reps or more you will then increase weight the following week.

Or if in the same week you get 6 reps or more in 2 out of the 4 sets, you increase weight/load the following week.

4 85-90% 4-6

DAY 1

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

SQUATS QUADS: VASTUS LATERALIS AND MEDIALIS 4 85-90% 4-6 2:30-3

STANDING HIP ABDUCTION

UPPER GLUTE MAX, LOWER GLUTE MEDIUSLEAN FORWARD 20 DEG. OR MORE TO USE UPPER GLUTE MAXI 4 80-85% 6-8 2:30-3

ROMANIAN DEADLIFT HAMSTRINGS: SEMITENDINOSUS 4 85-90% 4-6 2:30-3

LEG CURLS HAMSTINGS: BICEPS FEMORIS 4 80-85% 6-8 2-2:30

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

DAY 2

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

DUMBBELL SHOULDER PRESS

FRONT (ANTERIOR) DELTS:SEE VIDEO ON SITE 4 85-90% 4-6 2:30-3

HORIZONTAL EXTENSION WITH EXTERNAL ROTATION

(CABLE REVERSE FLYES)REAR DELTS MID /LOWER TRAPS• USE THE CABLE MACHINE • SEE VIDEO ON SITE

4 80-85% 6-8 2:30-3

45 DEG INCLINE BENCH ROW

LATERAL (SIDE) DELTS• WATCH VIDEO ON SITE 4 80-85% 6-8 2:30-3

PULL OVERS TO PRESS TRICEPS lateral & long head upper chest: use ez curl bar and a underhand grip 4 85-90% 4-6 2:30-3

OVERHEAD TRICEPS EXTENSION

TRICEPS LONG HEAD. Use cable machine with ropes move pulley to bottom

of machine 4 80-85% 6-8 2:30-3

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

DAY 3

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

SQUATS QUADS: VASTUS LATERALIS AND MEDIALIS 3 65-70%12-15 1-1:30

CONTRALATERAL LUNGES

GLUTE MEDIUSHOLD DUMBBELL OPPOSITE WORKING LEG AND STEP FORWARD. YOU can place dumbbells on shoulder to walk with it if hands are give out

3 65-70%12-15 1-1:30

CONTRALATERAL RDL

HAMSTRINGS: BICEPS FEMORIS:SEE VIDEO 3 65-70%

12-15 1-1:30

HIP THRUST UPPER & LOWER GLUTE MAX CAN BE DONE AFTER SQUATS 3 65-70%

12-15 1-1:30

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM

DAY 4

EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME

BENTOVER ROWS

RHOMBOIDS & MID TRAPS:• Grab a barbell or a straight bar with an overhand or

underhand grip• Bend over at the waist while pushing hips back till you feel

tension at your hamstrings.• Arms should be straight with slight tension on your lats.• Begin movement by pulling with your elbows until bar is as

close to sternum/upper abs as possible.

3 65-70% 12-15 1-1:30

LAT PULL DOWN 135 DEG

LATISSUMUS DORSI UPPER FIBERS• LEAN BACK SLIGHTLY (135 DEG) & STAY THERE.• USING AN OVERHAND GRIP LESS THAN SHOULDER WIDTH APART• PULL BAR TO YOUR STERNUM SQUEEZE BACK THEN RETURN TO

STARTING POSITION

3 65-70% 12-15 1-1:30

HAMMER CURLSBRACHIALIS BICEPS BRACHII SHORT AND LONGHEADSEE VIIDEO ON SITE

3 65-70% 12-15 1-1:30

SCOTT CURLS WITH TWIST

BICEPS SHORT HEAD:SEE VIDEO ON SITE 3 65-70% 12-15 1-1:30

%1RM REPS

100% 1RM

95% 2RM

90% 3RM-4RM

85% 5RM-6RM

80% 7RM-8RM

75% 10RM

65% 15RM

60% 20RM