Part One:
WEEK 3
Day One
Safety Bar Squat
5x3 RPE10 120
Snatch Grip RDL
Don't touch the ground
4x10 RPE10 60
Leg Extension
4x20 RPE10 60
Eccentric Weighted Chins
4x8 RPE 10 60
DB Hammer Curls
4x10 RPE10 60
Day Two
Pause Bench Press
2x1, 3 RPE10 120
First set is a single, last set go for heaviest triple
Pause Medium Band Resisted Bench Press
Lock out each rep, hold for 3 seconds
2x2 RPE10 90
Dead Bench (1" off chest)
For speed
10x3 RPE7 60
Reference would be 70% of desired 1RM
30 Degree Low Incline Tempo DB Press
3 seconds up, 3 seconds down
4x6 RPE10 60
DB Flyes
3x10 RPE10 60
Standing Barbell Front Raise
3x10 RPE10 60
Cable Triceps Extension
5x20 RPE10 60
Day Three
Barbell Bent Row
4x6 RPE10 120
DB Shrugs
4x12 RPE10 60
45 Degree Incline Seal Rows
Pull back as far as possible
6x8 RPE10 60
Pullups
3xAMRAP RPE10 60
Reverse Barbell Curl
3x8 RPE10 60
Eccentric EZ Bar Curl + Standing EZ Bar Cheat Curl
6x5 + 8 RPE10 60
Day Four
Close Grip 3-Board Pause Press
2x1, 3 RPE10 120
First set is a single, last set go for heaviest triple
70 Degree Incline Close Grip Spoto Press, Paused
3x5 RPE10 60
Light Band Resisted Paused Speed Bench Press
10x3 RPE6 60
Not including band, 62% of desired IRM
Lateral Raises
4x10 RPE10 60
Horizontal Bench Rear Delt Flyes
3x10 RPE10 60
Floor JM Press (keep at eye level)
6x8 RPE10 60
Narrow Pushups
1xAMRAP BWT 60
Beat weak two reps
WEEK 4
Day One
Safety Bar Squat
3x3 RPE6 120
Snatch Grip RDL (don't touch ground)
3x6 RPE6 60
Let Extension
3x12 RPE6 60
DB Hammer Curls
3x10 RPE6 60
Day Two
Pause Bench Press
2x2 RPE6 120
Reference would be 70% of desired 1RM
Pause Medium Band Resisted Bench Press
Lock out each rep, hold for 3 seconds
2x2 RPE6 90
Dead Bench (1" off chest)
For speed
3x3 RPE6 60
DB Flyes
3x8 RPE6 60
Standing Barbell Front Raise
3x10 RPE6 60
Day Three
Barbell Bent Row
3x6 RPE6 120
DB Shrugs
3x10 RPE6 60
45 Degree Incline DB Seal Row
Pull back as far as possible
3x8 RPE6 60
Pullups
3x6 RPE6 60
Reverse Barbell Curl
3x8 RPE6 60
Standing Barbell Curl
3x10 RPE6 60
Day Four
Close Grip 3-Board Pause Press
2x2 RPE6 120
Reference would be 70% of desired 1RM
70 Degree Incline Close Grip 2" Spoto Press, Paused
3x5 RPE6 60
Light Band Resisted Paused Speed Bench Press
3x3 RPE6 60
Not including band, go 60% of desired 1RM
Lateral Raises
3x10 RPE6 60
Horizontal Bench Rerar Delt Flyes
3x10 RPE6 60
Floor JM Press (keep at eye level)
3x12 RPE6 60
WEEK 5
Day One
Safety Bar Squat
5x3 RPE7 120
Leg Press, Paused
4x8 RPE7 60
Reverse Hyper
3x10 RPE7 60
Leg Extension
3x12 RPE7 60
Weighted Chinups
RPE7 60
DB Hammer Curls
4x8 RPE7 60
Day Two
Pause Bench Press
2x2 RPE7 120
5-10 lbs more than week 3's heaviest triple
Dead Bench (2-3" off chest)
2x2 RPE7 90
Isometric Push + Speed Bench Press, Paused
4 x :5 + 3 RPE7 60
For speed bench, reference would be 70% of desired 1RM
Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
5x6 RPE7 60
Floor DB Flyes
3x10 RPE7 60
Standing Barbell Front Raise
3x10 RPE7 60
Cable Triceps Extension
3x12 RPE7 60
Day Three
Barbell Bent Row
5x5 120
Strapped Barbell Shrugs
3x10 60
45 Degree Incline Seal Rows
pull back as far as possible and pause each rep
5x6 60
Weighted Pullups
3x8 60
DB Zottman Curls
3x6 60
Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
5x5+6 60
Day Four
Close Grip 3-Board Pause Press
2x2 120
5-10 lbs more than Week 3 heaviest triple
Paused JM Press
3x5 60
70 Degree Incline Close Grip 2" Spoto Press, Paused
2x4 60
Light Band Resisted Paused Speed Bench
8x3 60
Not including band, 65% of desired 1RM
Lateral Raises
4x8 60
Horizontal Bench Rear Delt Flyes
3x10 60
Narrow Grip Decline Press
Keep elbows tight
3x20 60
WEEK 6
Day One
Safety Bar Squats
5x3 RPE8 120
Leg Press, Paused
4x8 RPE8 60
Reverse Hyper
3x10 RPE8 60
Leg Extension
3x12 RPE8 60
Weighted Chinup
4x6 RPE8 60
DB Hammer Curl
4x8 RPE8 60
Day Two
Pause Bench Press
2x2 RPE8 120
5-10 lbs more than last week
Dead Bench (2-3" off chest)
2x2 RPE8 90
Isometric Push + Speed Bench Press - Paused
4 x :5 +2
RPE8 60
For speed bench, reference would be 73% of desired 1RM
Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
RPE8 60
Floor DB Flyes
3x10 RPE8 60
Standing Barbell Front Raise
3x10 RPE8 60
Cable Triceps Extension
4x12 RPE8 60
Day Three
Barbell Bent Row
5x5 RPE8 120
Strapped Barbell Shrugs
3x10 RPE8 60
45 Degree Incline DB Seal Rows
Pull back as far as possible and pause with each rep
6x6 RPE8 60
Weighted Pullups
3x8 RPE8 60
DB Zottman Curls
3x6 RPE8 60
Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
5 x 5 + 6 RPE8 60
Day Four
Close Grip 3-Board Pause Press
2x2 RPE8 120
5-10 lbs more than last week
Paused JM Press
3x5 RPE8 60
70 Degree Incline Close Grip 2" Spoto Press, Paused
2x4 RPE8 60
Light Band Resisted Paused Speed Bench
10x2 RPE8 60
Not including band, 65% of desired 1RM
Lateral Raises
4x8 RPE8 60
Horizontal Bench Rear Delt Flyes
3x10 RPE8 60
Narrow Grip Decline Press
Keep elbows tight
3x15 RPE8 60
WEEK 7
Day One
Safety Bar Squat
3x3 RPE9 120
Leg Press, Paused
3x6 RPE9 60
Reverse Hyper
3x10 RPE9 60
Leg Extensions
3x12 RPE9 60
DB Hammer Curls
4x6 RPE9 60
Day Two
Pause Bench Press
2x1 RPE9 120
5-10 lbs more than last week
Dead Bench (2-3" off chest)
2x1 RPE9 90
Isometric Push + Speed Bench Press, Paused
3 x :5 + 1 RPE9 60
For speed bench, reference would be 75% of desired 1RM
Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
5x5 RPE9 60
Floor DB Flyes
3x10 RPE9 60
Standing Barbell Front Raises
3x10 RPE9 60
Cable Triceps Extension
5x12 RPE9 60
Day Three
Barbell Bent Row
4x5 RPE9 120
Strapped Barbell Shrug
3x10 RPE9 60
45 Degree Incline DB Seal Rows
Pull back as far as possible and pause each rep.
3x6 RPE9 60
Weighted Pullups
3x6 RPE9 60
DB Zottman Curls
3x6 RPE9 60
Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
5 x 5+6 RPE9 60
Day Four
Close Grip 3-Board Pause Press
2x1 RPE9 120
5-10 lbs more than last week
Paused JM Press
3x3 RPE9 60
70 Degree Incline Close Grip 2" Spoto Press, Paused
2x3 RPE9 60
Light Band Resisted Paused Speed Bench Press
12x1 RPE7 60
Not including band, 65% of desired 1RM
Lateral Raises
3x8 RPE9 60
Horizontal Bench Rear Delt Flyes
3x8 RPE9 60
Narrow Grip Decline Press
Keep elbows tight
3x12 RPE9 60
WEEK 8
Day One
Safety Bar Squat
3x3 RPE10 120
Leg Press, Paused
3x6 RPE10 60
Reverse Hyper
3x10 RPE 10 60
Leg Extension
3x12 RPE10 60
Weighted Chinups
4x5 RPE10 60
DB Hammer Curls
4x6 RPE10 60
Day Two
Pause Bench Press
2x1 RPE10 120
5-10 lbs more than last week
Dead Bench (2-3" off chest)
2x1 RPE10 90
Isometric Push + Speed Bench Press, Paused
3 x :5 + 1 RPE10 60
For speed bench, reference would be 75% of desired 1RM
Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
3x5 RPE10 60
Floor DB Flyes
3x8 RPE10 60
Standing Barbell Front Raises
3x10 RPE10 60
Cable Triceps Extension
3x10 RPE10 60
Day Three
Barbell Bent Row
3x5 RPE10 120
Strapped Barbell Shrug
3x10 RPE10 60
45 Degree Incline DB Seal Rows
Pull back as far as possible and pause each rep.
3x6 RPE10 60
Weighted Pullups
3x6 RPE10 60
DB Zottman Curls
3x6 RPE10 60
Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
3 x 5+6 RPE10 60
Day Four
Close Grip 3-Board Pause Press
2x1 RPE10 120
5-10 lbs more than last week
Paused JM Press
3x3 RPE10 60
70 Degree Incline Close Grip 2" Spoto Press, Paused
2x3 RPE10 60
Light Band Resisted Paused Speed Bench Press
6x1 RPE7 60
Not including band, 68% of desired 1RM
Lateral Raises
3x6 RPE10 60
Horizontal Bench Rear Delt Flyes
3x8 RPE10 60
Narrow Grip Decline Press
Keep elbows tight
3x10 RPE10 60
Enjoy Your Lifting!
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