weightlifting program
TRANSCRIPT
PHASE – 2 (HYPERTROPHY)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP DATE: 10/9/12
Bench Press: Patrick 135 Albert 255 Squat : 205
EXERCISE WEEK #1CHEST
REPS WT.BENCH PRESS WARM UP -
70% X 45 TOTAL REPS WITHIN 15 MIN.
Patrick:95
INCLINE DB PRESS 101010
LEGSREPS WT.
BACK SQUAT WARM UP -55% X 10 11564% X 10 13570% X 10 14570% X 1064% X 10
LEG CURL 1212
TRICEPREPS WT.
LYING TRICEP EXTENSION 10
1010
TRICEP PUSHDOWN1010
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #1BACK
REPS WT.WIDE GRIPLAT PULLDOWN 10
1010
SEATED MACHINE ROW101010
SHOULDERREPS WT.
SEATED DBSHOULDER PRESS 10
1010
3 WAY DELTOID 10 10
BARBELL SHRUG 1010
BICEPSREPS WT.
STANDING DB BICEP CURL 10
1010
STANDINGDB HAMMER CURL 10
10
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #1CHEST
REPS WT.BENCH PRESS(with feet up on the bench)
WARM UP - 73% X 8 73% X 8 73% X 8 73% X 8
___________Al:175S:145A:120
INCLINE BARBELL PRESS 10
1010
LEGSREPS WT.
BACK SQUAT WARM UP -55% X 10 Al:225S:135A:12564% X 10 Al:255S:160A:14567% X 10 Al:270S:170A:15067% X 10
GLUTE-HAM RAISE 1010
TRICEPREPS WT.
DIPS 10 10
10LYING DB TRICEP EXTENSION (with 15 sec. rest)
5-SETS X 8-REPS
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #2CHEST
REPS WT.BENCH PRESS WARM UP -
76% X 35 TOTAL REPS WITHIN 15 MIN.
A:190
INCLINE DB PRESS 888
LEGSREPS WT.
BACK SQUAT WARM UP - 55% X 10 22564% X 10 26073% X 10 29570% X 10 28567% X 10 270
LEG CURL 1212
TRICEPREPS WT.
LYING TRICEP EXTENSION 10
1010
TRICEP PUSHDOWN1010
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #2BACK
REPS WT.WIDE GRIPLAT PULLDOWN 10
1010
SEATED MACHINE ROW101010
SHOULDERREPS WT.
SEATED DBSHOULDER PRESS 10
1010
3 WAY DELTOID 10 10
BARBELL SHRUG 1010
BICEPSREPS WT.
STANDING DB BICEP CURL 10
1010
STANDINGDB HAMMER CURL 10
10
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #2CHEST
REPS WT.BENCH PRESS(with feet up on the bench)
WARM UP - 76% X 6 76% X 6 76% X 6 76% X 6
____________________________________________________________
INCLINE BARBELL PRESS 8
88
LEGSREPS WT.
BACK SQUAT WARM UP - 55% X 1064% X 1070% X 1067% X 10
GLUTE-HAM RAISE 1010
TRICEPREPS WT.
DIPS 10 10
10LYING DB TRICEP EXTENSION (with 15 sec. rest)
5-SETS X 8-REPS
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #3CHEST
REPS WT.BENCH PRESS WARM UP -
79% X 28 TOTAL REPS WITHIN 15 MIN.
Al:190S:155A:130
INCLINE DB PRESS 888
LEGSREPS WT.
BACK SQUAT WARM UP -55% X 10 Al:225S:135
64% X 8 Al:260S:16073% X 6 Al:295S:18579% X 6 Al:320S:20070% X 8 Al:285S:175
LEG CURL 1010
TRICEPREPS WT.
LYING TRICEP EXTENSION 8
88
TRICEP PUSHDOWN88
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #3BACK
REPS WT.WIDE GRIPLAT PULLDOWN 8
88
SEATED MACHINE ROW888
SHOULDERREPS WT.
SEATED DBSHOULDER PRESS 8
88
3 WAY DELTOID 8 8
BARBELL SHRUG 88
BICEPSREPS WT.
STANDING DB BICEP CURL 8
88
STANDINGDB HAMMER CURL 8
8
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #3CHEST
REPS WT.BENCH PRESS(with feet up on the bench)
WARM UP - 79% X 4 79% X 4 79% X 4 79% X 4 79% X 4
__________________________________________________________________
INCLINE BARBELL PRESS 8
88
LEGSREPS WT.
BACK SQUAT WARM UP -64% X 670% X 670% X 670% X 670% X 6
GLUTE-HAM RAISE 8(Weighted) 8TRICEP
REPS WT.DIPS 12+
12+12+
LYING DB TRICEP EXTENSION (with 15 sec. rest)
5-SETS X 10-REPS
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #4CHEST
REPS WT.BENCH PRESS WARM UP -
82% X MAX -82% X 24 --------TOTAL REPS WITHIN 15 MIN.
____________Al:195S:160A:135
INCLINE DB PRESS 666
LEGSREPS WT.
BACK SQUAT WARM UP - 61% X 8 Al:245S:15570% X 6 Al:280S:17576% X 6 Al:305S:19082% X 3 Al:325S:205
85% X MAX Al:340S:225LEG CURL 10
10TRICEP
REPS WT.LYING TRICEP EXTENSION 6
66
TRICEP PUSHDOWN66
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #4BACK
REPS WT.WIDE GRIPLAT PULLDOWN 6
66
SEATED MACHINE ROW666
SHOULDERREPS WT.
SEATED DBSHOULDER PRESS 6
66
3 WAY DELTOID 6 6
BARBELL SHRUG 66
BICEPSREPS WT.
STANDING DB BICEP CURL 6
66
STANDINGDB HAMMER CURL 6
6
ABS 100 -150 TOTAL REPS
PHASE – 2 (HYPERTROPHY)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #4CHEST
REPS WT.BENCH PRESS(with feet up on the bench)
WARM UP - 82% X 4 82% X 4 82% X 4 82% X 4
____________210____________________________________
INCLINE BARBELL PRESS 6
66
LEGSREPS WT.
BACK SQUAT WARM UP - 67% X 5 29073% X 5 31573% X 573% X 573% X 5
GLUTE-HAM RAISE 6(Weighted) 6TRICEP
REPS WT.DIPS 15+
15+15+
LYING DB TRICEP EXTENSION (with 15 sec. rest)
5-SETS X 10-REPS
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #5CHEST
REPS WT.BENCH PRESS WARM UP -
67% X 6 73% X 5 73% X 5
____________________________________________
INCLINE DB PRESS 888
LEGSREPS WT.
BACK SQUAT WARM UP -67% X 673% X 473% X 4
LEG CURL 1010
TRICEPREPS WT.
LYING TRICEP EXTENSION 8
88
TRICEP PUSHDOWN88
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE: DATE:
EXERCISE WEEK #5BACK
REPS WT.PULL-UPS (palms away from your body)
As many as you can! 1-
2-3-
SEATED MACHINE ROW101010
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS 10
1010
3 WAY DELTOID 10 10
BARBELL SHRUG 1010
BICEPSREPS WT.
STANDING BARBELL CURL 10
10101010
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE: DATE:
EXERCISE WEEK #5CHEST
REPS WT.CLOSE GRIP BENCH PRESS (Use 85% of Bench Max as your Max)
WARM UP - 73% X 8 73% X 8 73% X 8
___________158______________________
INCLINE BARBELL PRESS888
LEGSREPS WT.
FRONT SQUAT WARM UP -(Use 79% of your Max 70% X 4 240Back Squat as your 70% X 4Max) 70% X 4
GLUTE-HAM RAISE 8(Weighted) 8
TRICEPREPS WT.
DIPS 10 +10 +10 +
LYING BARBELL TRICEP EXTENSION 8
88
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #6CHEST
REPS WT.BENCH PRESS WARM UP -
64% X 10 70% X 8 76% X 8 76% X 8 70% X 8
____________160175190
INCLINE DB PRESS 888
LEGSREPS WT.
BACK SQUAT WARM UP - 64% X 10 265
70% X 8 29576% X 8 31576% X 8 31570% X 8 295
LEG CURL 1010
TRICEPREPS WT.
LYING TRICEP EXTENSION 8
88
TRICEP PUSHDOWN88
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #6BACK
REPS WT.PULL-UPS (palms away from your body)
As many as you can! 1-
2-3-
SEATED MACHINE ROW101010
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS 10
1010
3 WAY DELTOID 10 10
BARBELL SHRUG 1010
BICEPSREPS WT.
STANDING BARBELL CURL 10
10101010
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #6CHEST
REPS WT.CLOSE GRIP BENCH PRESS (Use 85% of Bench Max as your Max)
WARM UP - 76% X 6 76% X 6 76% X 6 76% X 6
____________165____________________________________
INCLINE BARBELL PRESS888
LEGSREPS WT.
FRONT SQUAT WARM UP - (Use 79% of your Max 73% X 6 250Back Squat as your 73% X 6Max) 73% X 6
73% X 6GLUTE-HAM RAISE 8
(Weighted) 8TRICEP
REPS WT.DIPS 10 +
10 +10 +
LYING BARBELL TRICEP EXTENSION 8
88
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #7CHEST
REPS WT.BENCH PRESS WARM UP -
67% X 576% X 582% X 385% X 376% X 5
170195210
215
INCLINE DB PRESS 666
LEGSREPS WT.
BACK SQUAT WARM UP -67% X 5 29076% X 5 33082% X 3 35585% X 3 37076% X 5 330
LEG CURL 88
TRICEPREPS WT.
LYING TRICEP EXTENSION 6
66
TRICEP PUSHDOWN66
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #7BACK
REPS WT.PULL-UPS (palms away from your body)
As many as you can! 1-
2-3-
SEATED MACHINE ROW888
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS 8
88
3 WAY DELTOID 8 8
BARBELL SHRUG 88
BICEPSREPS WT.
STANDING BARBELL CURL 8
8888
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #7CHEST
REPS WT.CLOSE GRIP BENCH PRESS (Use 85% of Bench Max as your Max)
WARM UP - 79% X 4 79% X 4 79% X 4 79% X 4 79% X 4
___________170
INCLINE BARBELL PRESS666
LEGSREPS WT.
FRONT SQUAT WARM UP -(Use 79% of your Max 76% X 5 255Back Squat as your 76% X 5Max) 76% X 5
76% X 5GLUTE-HAM RAISE 6
(Weighted) 6TRICEP
REPS WT.DIPS 15+
15+15+
LYING BARBELL TRICEP EXTENSION 6
66
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #8CHEST
REPS WT.BENCH PRESS WARM UP -
70% X 579% X 585% X 3
91% X MAX79% X 5
_____________175200215230
INCLINE DB PRESS 444
LEGSREPS WT.
BACK SQUAT WARM UP - 70% X 5 29579% X 5 33085% X 3 355
91% X MAX 38579% X 5
LEG CURL 88
TRICEPREPS WT.
LYING TRICEP EXTENSION 4
44
TRICEP PUSHDOWN44
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #8BACK
REPS WT.PULL-UPS (palms away from your body)
As many as you can! 1-
2-3-
SEATED MACHINE ROW666
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS 6
66
3 WAY DELTOID 6 6
BARBELL SHRUG 66
BICEPSREPS WT.
STANDING BARBELL CURL 6
6666
ABS 100 -150 TOTAL REPS
PHASE – 3 (HYPERTROPHY & STRENGTH DEVELOPMENT)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #8CHEST
REPS WT.CLOSE GRIP BENCH PRESS (Use 85% of Bench Max as your Max)
WARM UP - 82% X 4 82% X 4 82% X 4 82% X 4
____________________________________________________________
INCLINE BARBELL PRESS444
LEGSREPS WT.
FRONT SQUAT WARM UP - (Use 79% of your Max 79% X 4Back Squat as your 79% X 4Max) 79% X 4
79% X 4GLUTE-HAM RAISE 4
(Weighted) 4TRICEP
REPS WT.DIPS 20 +
20 +20 +
LYING BARBELL TRICEP EXTENSION 6
66
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #9CHEST
REPS WT.BENCH PRESS WARM UP –
64% X 473% X 379% X 382% X 3
___________175200215225
INCLINE BARBELL PRESS WARM UP –6
6 6
____________________________________________
LEGSREPS WT.
BACK SQUAT WARM UP –64% X 770% X 776% X 5
___________260285305
GLUTE-HAM RAISE(Weighted)
101010
_________________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
_________________________________
DIPS – (50 total) As many as you can!
1-_________2-_________3-_________4-_________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #9BACK
REPS WT.PULL-UPS [palms away from your body (40 total)]
As many as you can!
1-_________2-_________3-_________4-_________
DB ROW (Heavy)
888
_________________________________
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS
666
_________________________________
3 WAY DELTOID 1010
______________________
BARBELL SHRUG 88
______________________
BICEPSREPS WT.
STANDING DB BICEP CURL
101010
_________________________________
STANDING DB HAMMER CURL
101010
_________________________________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP SQUAT: ________
DATE:
EXERCISE WEEK #9CHEST
REPS WT.DB BENCH PRESS WARM UP -
8 8
8
____________________________________________
DB INCLINE PRESS WARM UP - 8 8
8
____________________________________________
LEGSREPS WT.
FRONT SQUAT(79% of Max Back Squat)
WARM UP –70% X 470% X 470% X 4
____________________________________________
GLUTE-HAM RAISE(Weighted)
101010
_________________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
_________________________________
DIPS – (50 total) As many as you can!
1-_________2-_________3-_________4-_________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #10CHEST
REPS WT.BENCH PRESS WARM UP –
64% X 473% X 382% X 2
88% X 12 Total Reps in 15 min.
___________165185205225
INCLINE BARBELL PRESS WARM UP –6
6 6
____________________________________________
LEGSREPS WT.
BACK SQUAT WARM UP –67% X 573% X 579% X 5 82% X 576% X 5
___________275295320335305
GLUTE-HAM RAISE(Weighted)
101010
_________________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
_________________________________
DIPS – (50 total) As many as you can!
1-_________2-_________3-_________4-_________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #10BACK
REPS WT.PULL-UPS [palms away from your body (40 total)]
As many as you can!
1-_________2-_________3-_________4-_________
DB ROW (Heavy)
888
_________________________________
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS
666
_________________________________
3 WAY DELTOID 1010
______________________
BARBELL SHRUG 66
______________________
BICEPSREPS WT.
STANDING DB BICEP CURL
101010
_________________________________
STANDING DB HAMMER CURL
101010
_________________________________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP SQUAT: ________
DATE:
EXERCISE WEEK #10CHEST
REPS WT.DB BENCH PRESS WARM UP -
8 8
8
________________________________________________
DB INCLINE PRESS WARM UP - 8 8
8
____________________________________________
LEGSREPS WT.
FRONT SQUAT(79% of Max Back Squat)
WARM UP –76% X 676% X 676% X 6 76% X 6
____________________________________________________________
GLUTE-HAM RAISE(Weighted)
101010
_________________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
____________________________________
DIPS – (50 total) As many as you can!
1-_________2-_________3-_________4-_________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #11CHEST
REPS WT.BENCH PRESS WARM UP –
67% X 376% X 285% X 1
94% X 8 Total Reps in 15 min.
________________________________________
INCLINE BARBELL PRESS WARM UP –6
6 6
________________________________________
LEGSREPS WT.
BACK SQUAT WARM UP –67% X 576% X 385% X 291% X 288% X 282% X 3
______________________________________________________________________
GLUTE-HAM RAISE(Weighted)
101010
______________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
______________________________
DIPS – (50 total) As many as you can!
1-________2-________3-________4-________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #11BACK
REPS WT.PULL-UPS [palms away from your body (40 total)]
As many as you can!
1-_________2-_________3-_________4-_________
DB ROW (Heavy)
888
_________________________________
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS
666
_________________________________
3 WAY DELTOID 1010
______________________
BARBELL SHRUG 55
______________________
BICEPSREPS WT.
STANDING DB BICEP CURL
888
_________________________________
STANDING DB HAMMER CURL
888
_________________________________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP SQUAT: ________
DATE:
EXERCISE WEEK #11CHEST
REPS WT.DB BENCH PRESS WARM UP -
8 8
8
____________________________________________
DB INCLINE PRESS WARM UP - 8 8
8
____________________________________________
LEGSREPS WT.
FRONT SQUAT(79% of Max Back Squat)
WARM UP –79% X 579% X 579% X 579% X 5
_______________________________________________________
GLUTE-HAM RAISE(Weighted)
101010
_________________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
_________________________________
DIPS – (50 total) As many as you can!
1-_________2-_________3-_________4-_________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 1 – MONDAY
5-7 MIN. CARDIO WARM UP BENCH: ________ SQUAT: ________
DATE:
EXERCISE WEEK #12CHEST
REPS WT.BENCH PRESS WARM UP –
67% X 576% X 385% X 291% X 294% X 2
___________175195225235245
INCLINE BARBELL PRESS WARM UP –6
6 6
____________________________________________
LEGSREPS WT.
BACK SQUAT WARM UP –67% X 576% X 385% X 2 91% X 294% X 288% X 3
___________275305345365380355
GLUTE-HAM RAISE(Weighted)
101010
_________________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
_________________________________
DIPS – (50 total) As many as you can!
1-_________2-_________3-_________4-_________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 2 – WEDNESDAY
5-7 MIN. CARDIO WARM UP
DATE:
EXERCISE WEEK #12BACK
REPS WT.PULL-UPS [palms away from your body (40 total)]
As many as you can!
1-_________2-_________3-_________4-_________
DB ROW (Heavy)
888
_________________________________
SHOULDERREPS WT.
STANDING BEHIND THE NECK PRESS
666
_________________________________
3 WAY DELTOID 1010
______________________
BARBELL SHRUG 44
______________________
BICEPSREPS WT.
STANDING DB BICEP CURL
888
_________________________________
STANDING DB HAMMER CURL
888
_________________________________
ABS 100 -150 TOTAL REPS
PHASE – 4 (MAX STRENGTH)
DAY 3 – FRIDAY
5-7 MIN. CARDIO WARM UP SQUAT: ________
DATE:
EXERCISE WEEK #12CHEST
REPS WT.DB BENCH PRESS WARM UP -
8 8
8
____________________________________________
DB INCLINE PRESS WARM UP - 8 8
8
____________________________________________
LEGSREPS WT.
FRONT SQUAT(79% of Max Back Squat)
WARM UP –82% X 482% X 482% X 4 82% X 4
_______________________________________________________
GLUTE-HAM RAISE(Weighted)
101010
_________________________________
TRICEPREPS WT.
LYING BARBELL TRICEP EXTENSION
101010
_________________________________
DIPS – (50 total) As many as you can!
1-_________2-_________3-_________4-_________
ABS 100 -150 TOTAL REPS
Compute one rep max with this table
WeightMax Reps
3 4 5 6 7 8 9 1045 48 49 51 52 54 56 58 6050 53 55 56 58 60 62 64 6755 58 60 62 68 66 68 71 7360 64 65 68 70 72 74 77 8065 69 71 73 75 78 81 84 8770 74 76 79 81 84 87 90 9375 79 82 84 87 90 93 96 10080 85 87 90 93 96 99 103 10785 90 93 96 99 102 106 109 11390 95 98 101 105 108 112 116 12095 101 104 107 110 114 118 122 127
100 106 109 113 116 120 124 129 133105 111 115 118 122 126 130 135 140110 116 120 124 128 132 137 141 147115 122 125 129 134 138 143 148 153120 127 131 135 139 144 149 154 160125 132 136 141 145 150 155 161 167130 138 142 146 151 156 161 167 173135 143 147 152 157 162 168 174 180140 148 153 158 163 168 174 180 187145 154 158 163 168 174 180 186 193150 159 164 169 174 180 186 193 200155 164 169 174 180 186 192 199 207160 169 175 180 186 192 199 206 213165 175 180 186 192 198 205 212 220170 180 185 191 197 204 211 219 227175 185 191 197 203 210 217 225 233180 191 196 203 209 216 223 231 240185 196 202 208 215 222 230 238 247190 201 207 214 221 228 236 244 253195 206 213 219 226 234 242 251 260200 212 218 225 232 240 248 257 267205 217 224 244 238 246 255 264 273210 222 229 236 244 252 261 270 280215 228 235 242 250 258 267 276 287220 233 240 248 256 264 273 283 293225 238 245 253 261 270 279 289 300