Sample Programs Updated

7/24/2019 Sample Programs Updated

1/110

Bench

Squat

Deadlift

Rounding

Maxes and roundinUse whatever unit

Big thans to reddi


2/110

"RM

#$$

%$$

&$$

'.&

g will be set for all routines from this page but can be changed on individualyou want.

user !u!yesmanwriter for help formatting these sheets to mae them simple


3/110

pages.

r and more accessible


4/110

Day " (eight Sets Reps

(ee " Bench Press (arm Up

)$* '%$ 1 AMAP

)$* '%$ 2 5

+$* '"$ 3 8 - 10

Curls/pullups/pulldowns of your choce 3 8

(ee ' Bench Press (arm Up

)&* '&& 1 AMAP)&* '&& 2 3

+&* ''& 3 ! - 8

Curls/pullups/pulldowns of your choce " 8

(ee # Bench Press (arm Up

,$* '+$ 1 AMAP

,$* '+$ 2 1

)$* '%$ 3 5


(ee % Bench Press (arm Up

-ew "RM 1 1



5/110

Max #$$

Rounding '.&


6/110



)$* '%$ 3 5

+$* '"$ 3 8 - 10

#rceps e$tensons of your choce 3 8

%B press& 'yes& dps& or pec dec 3 12


(ee ' Bench Press (arm Up)&* '&& 3 3

+&* ''& 3 ! - 8

#rceps e$tensons of your choce " 8

%B press& 'yes& dps& or pec dec " 12



,$* '+$ 3 1

)$* '%$ 3 5

#rceps e$tensons of your choce 5 8%B press& 'yes& dps& or pec dec 5 12



-ew "RM 1 1





7/110

Max #$$

Rounding '.&


8/110



)$* '%$ 3 5

+$* '"$ 3 8 - 10

Pn press fro( chest or 'oor press "$RM 1 10

"$RM "





)&* '&& 3 3

+&* ''& 3 ! - 8

Pn press fro( chest or 'oor press )RM 1 8

)RM 3





,$* '+$ 3 1

)$* '%$ 3 5

Pn press fro( chest or 'oor press RM 1 !

RM 2





-ew "RM 1 1

Pn press fro( chest or 'oor press #RM 1 3



Curls of your choce 2 8


9/110

Max #$$

Rounding '.&

/M0M for "$ minutes or until y




10/110

ou miss a rep. 1f you2re still going at "$ minutes3 switch to every #$ seconds




11/110



)$* '%$ " 5

)&* '&& 1 3

)&* '&& 1 AMAP

1f you get more than & reps on your 4M453 bump your training max up & pound

)*((er Curl " 10

(ee ' Bench Press (arm Up)$* '%$ 2 5

)&* '&& 3 3

)&* '&& 1 AMAP

1f you get more than & reps on your 4M453 bump your training max up & pound

)*((er Curl 6eavier 3 10


)&* '&& 3 3

,$* '+$ 2 1

,$* '+$ 1 AMAP1f you get more than # reps on your 4M453 bump your training max up & pound

)*((er Curl 6eavier 3 8


+$* '"$ 5 3

)*((er Curl (" (eight 3 8


12/110

Day ' (eight Sets Reps

Close +rp Bench (arm Up

"'RM 1 12

"'RM 3 8 - 10

Curls/pullups/pulldowns of your choce "&RM 2 12 - 15

Close +rp Bench (arm Up"$RM 1 10

"$RM " ! - 8



)RM 1 8

)RM 5 5 - !


Bench (arm Up

-ew "RM 1 1



13/110

Max #$$

Rounding '.&


14/110

Day " (eight Sets


)$* '%$ "

)&* '&& 2

#rceps e$tensons of your choce "

%B press "

Curls/pullups/pulldowns of your choce "

(ee ' Bench Press (arm Up)$* '%$ 2

)&* '&& "

#rceps e$tensons of your choce 6eavier 3

%B press 6eavier 3

Curls/pullups/pulldowns of your choce 6eavier 3


)&* '&& 3

,$* '+$ 3

#rceps e$tensons of your choce 6eavier 3%B press 6eavier 3



+$* '"$ 5

#rceps e$tensons of your choce (" (eight 3

%B press (" (eight 3

Curls/pullups/pulldowns of your choce (" (eight 3


15/110

Reps Day ' (eight Sets Reps


5 "'RM 1 12

3 "'RM 3 8 - 10

8 Curls of your choce #$RM 2 AMAP

8 %B rolln, trceps e$tensons #$RM 2 AMAP

10 %B 'y #$RM 2 AMAP

Close +rp Bench (arm Up5 "$RM 1 10

3 "$RM " ! - 8

8 Curls of your choce #$RM 3 AMAP

8 %B rolln, trceps e$tensons #$RM 3 AMAP

10 %B 'y #$RM 3 AMAP


3 )RM 1 8

1 )RM 5 5 - !

! Curls of your choce #$RM " AMAP! %B rolln, trceps e$tensons #$RM " AMAP

8 %B 'y #$RM " AMAP

Bench (arm Up

3 -ew "RM 1 1

! Curls of your choce '$RM 3 AMAP

! %B rolln, trceps e$tensons '$RM 3 AMAP

8 %B 'y '$RM 3 AMAP


16/110

Max #$$

Rounding '.&

7ircuit with blood 8ow restricti

95ic weights you can get at le

7ircuit with blood 8ow restricti

95ic weights you can get at le

7ircuit with blood 8ow restricti95ic weights you can get at le

7ircuit (1


17/110

n9

st '$:#$ reps with for your ;rst set.


18/110

Day " (eight Sets


)$* '%$ "

)&* '&& 2

e,hted dps "$RM 1

"$RM 3

#rceps e$tensons of your choce "

%B press "

Curls/pullups/pulldowns of your choce "


)$* '%$ 2

)&* '&& "

e,hted dps )RM 1

)RM 3


%B press 6eavier 3



)&* '&& 3

,$* '+$ 3

e,hted dps RM 1

RM 3


%B press 6eavier 3



+$* '"$ 5

e,hted dps RM 3

#rceps e$tensons of your choce (" (eight 3

%B press (" (eight 3

Curls/pullups/pulldowns of your choce (" (eight 3


19/110



5 "'RM 1 12

3 "'RM 3 8 - 10

10 Bodywe,ht pushups 2 AMAP

8 %B curl #$RM 2 AMAP 7ircuit wi

8 %B rolln, trceps e$tensons #$RM 2 AMAP 95ic wei

8 %B 'y #$RM 2 AMAP

10


5 "$RM 1 10

3 "$RM " ! - 8


! %B curl #$RM 3 AMAP 7ircuit wi

8 %B rolln, trceps e$tensons #$RM 3 AMAP 95ic wei

8 %B 'y #$RM 3 AMAP

10


3 )RM 1 8

1 )RM 5 5 - !

! Bodywe,ht pushups " AMAP

" - 5 %B curl #$RM " AMAP 7ircuit wi

! %B rolln, trceps e$tensons #$RM " AMAP 95ic wei

! %B 'y #$RM " AMAP

8

Bench (arm Up

3 -ew "RM 1 1


! %B curl '$RM 3 AMAP 7ircuit (1

! %B rolln, trceps e$tensons '$RM 3 AMAP 95ic wei

8 %B 'y '$RM 3 AMAP


20/110

Max #$$

Rounding '.&

h blood 8ow restriction9

hts you can get at least '$:#$ reps with for your ;rst set.


21/110

ts

ts

ts


22/110



+$* '"$ 2 8

+$* '"$ 1 AMAP


2 8

1 AMAP

1f you got ) or fewer repson your 4M45 set3 thenstic with the same weightfrom the prior wee. 1f yougot , or "$ reps3 increaseby & pounds. 1f you got ""or "' reps3 increase by "$pounds. 1f you got morethan "' reps3 increase by"& pounds.


23/110


Bench Press (arm Up

+&* ''& 2 !

+&* ''& 1 AMAP

Bench Press (arm Up

2 !

1 AMAP

1f you got or fewer repson your 4M45 set3 thenstic with the same weightfrom the prior wee. 1f yougot + or ) reps3 increase by& pounds. 1f you got , or"$ reps3 increase by "$pounds. 1f you got morethan "$ reps3 increase by"& pounds.


24/110

Day # (eight Sets Reps

Bench Press (arm Up Max #$$

)$* '%$ 2 " Rounding '.&

)$* '%$ 1 AMAP

Bench Press (arm Up

2 "

1 AMAP

1f you got % or fewer repson your 4M45 set3 thenstic with the same weightfrom the prior wee. 1f yougot & or reps3 increase by& pounds. 1f you got + or )reps3 increase by "$pounds. 1f you got morethan ) reps3 increase by "&pounds.


25/110


26/110



+&* ''& 5 5

Curls " 10 - 12


)$* '%'.& " 3+&* ''+.& 3 !

Curls " 10 - 12


)&* ''.& " 3

+&* '#'.& 3 8

Curls " 10 - 12


)$* '&$ 3 2

+&* '#& 3 5

Curls " 10 - 12


27/110


Bench Press (arm Up

&$* "&$ 1 8

$* ")$ 1 !

+$* '"$ 2 "

)$* '%$ 2 3

Bench Press (arm Up

&$* "&'.& 1 8$* ")'.& 2 !

+$* '"'.& 2 5

+&* ''+.& 2 "

)$* '%'.& 3 3

Bench Press (arm Up

&$* "&& 1 8

$* ")& 2 !

+$* '"& 2 5

)$* '%+.& 2 3,$* '++.& 2 1

Bench Press (arm Up

&$* "&+.& 1 5

$* ")+.& 1 "

+$* ''$ 1 3

+&* '#& 2 3

)$* '&$ 2 2


28/110


Bench Press (arm Up (" Max

)$* '%$ 1 AMAP Rounding

1f you get less than ) reps3 eep the same max for next wee. ,:""> increase max by &


Bench Press (arm Up (' Max

)$* '%'.& 1 AMAP1f you get less than ) reps3 eep the same max for next wee. ,:""> increase max by &


Bench Press (arm Up (# Max

)$* '%+.& 1 AMAP

1f you get less than ) reps3 eep the same max for next wee. ,:""> increase max by &


Bench Press (arm Up (% Max

)&* '+.& 1 AMAP

1f you get &:3 bump your max up & pounds. 1f you get +?3 bump your max up "$ poun

0r wor up to new "RM "RM 1 AMAP



29/110

#$$

'.&

pounds3 "'?> increase max by "$ pounds

#$&


#"$


#"&

ds


30/110



+&* ''& 5 5

Close +rp Bench @based on "rm bench pressA

$* ")$ 2 8

$* ")$ 1 AMAP

Curls " 10 - 12

(ee ' Bench Press (arm Up)$* '%$ " 3

+&* ''& 3 !


&* ",& 2 !

&* ",& 1 AMAP

Curls " 10 - 12


)&* '&& " 3

+$* '"$ 3 8Close +rp Bench @based on "rm bench pressA

+$* '"$ 2 "

+$* '"$ 1 AMAP

Curls " 10 - 12


)$* '%$ 3 2

+$* '"$ 3 5


+&* ''& 3 3

Curls " 10 - 12


31/110


Bench Press (arm Up

&$* "&$ 1 8

$* ")$ 1 !

+$* '"$ 1 "

)$* '%$ 1 3

)&* '&& 2 1

Bench Press (arm Up&$* "&$ 1 8

$* ")$ 1 !

+$* '"$ 1 5

+&* ''& 1 "

)$* '%$ 1 3

)&* '&& 2 2

Bench Press (arm Up

&$* "&$ 1 8

$* ")$ 1 !+$* '"$ 1 5

+&* ''& 1 "

)$* '%$ 1 3

)&* '&& 2 2

,$* '+$ 2 1

Bench Press (arm Up

&$* "&$ 1 5

$* ")$ 1 "

+$* '"$ 1 3

+&* ''& 2 3

)$* '%$ 2 2


32/110



)$* '%$ 2 3 Rounding '.&




Bench Press (arm Up)$* '%$ 3 "




Bench Press (arm Up

)$* '%$ 5 "

#rceps e$tensons of your choce 5 8%B press& 'yes& dps& or pec dec 5 12


Bench Press (arm Up

)&* '&& 1 AMAP

4M45 : if you get &:3 bump your max up & pounds. 1f you get +?3 bump your max up "





33/110

pounds


34/110

Day " (eight Sets


+&* ''& 5


$* ")$ 2

$* ")$ 1

Curls "


)$* '%$ "

+&* ''& 3


&* ",& 2

&* ",& 1

Curls "


)&* '&& "

+$* '"$ 3


+$* '"$ 2+$* '"$ 1

Curls "


)$* '%$ 3

+$* '"$ 3


35/110


+&* ''& 3

Curls "


36/110


Bench Press (arm Up

5 &$* "&$ 1 8

$* ")$ 1 !

8 +$* '"$ 1 "

AMAP )$* '%$ 1 3

10 - 12 )&* '&& 2 1

)$* '%$ 1 "

+$* '"$ 1 !$* ")$ 1 8

&$* "&$ 1 10

Bench Press (arm Up

3 &$* "&$ 1 8

! $* ")$ 1 !

+$* '"$ 1 5

! +&* ''& 1 "

AMAP )$* '%$ 1 3

10 - 12 )&* '&& 2 2)$* '%$ 1 "

+$* '"$ 1 .

$* ")$ 1 10

&$* "&$ 1 12

Bench Press (arm Up

3 &$* "&$ 1 8

8 $* ")$ 1 !

+$* '"$ 1 5

" +&* ''& 1 "AMAP )$* '%$ 1 3

10 - 12 )&* '&& 2 2

,$* '+$ 2 1

Bench Press (arm Up

2 &$* "&$ 1 5

5 $* ")$ 1 "


37/110

+$* '"$ 1 3

3 +&* ''& 2 3

10 - 12 )$* '%$ 2 2

+$* '"$ 1 "

$* ")$ 1 !

&$* "&$ 1 8


38/110



)$* '%$ 2 3 Rounding '.&




Bench Press (arm Up

)$* '%$ 3 "




Bench Press (arm Up

)$* '%$ 5 "




Bench Press (arm Up

)&* '&& 1 AMAP

4M45 : if you get &:3 bump your max up & pounds. 1f you get +?3 bump your max up "$


39/110





40/110

pounds


41/110


42/110


(ee " Su*t (arm Up

+&* #$$ 1 AMAP 1f you get

+&* #$$ 3 AMAP -2 subtract '

(ee ' Su*t (arm Up

)$* #'$ 1 AMAP 1f you get

)$* #'$ 3 AMAP -2 subtract '

(ee # Su*t (arm Up

)&* #%$ 1 AMAP 1f you get

)&* #%$ 3 AMAP -2 subtract '

(ee % Su*t (arm Up

-ew "RM 1 1

+$* ')$ 3 10


43/110

Rounding '.&

(" Max %$$

"$ or less3 eep your max the same next wee. 1f you get "":"'3 bump your max up & pounds for ne

reps from 4M45 set @so if you did ""3 you2re doing sets of ,A3 and do # more sets with the same wei

(' Max %$&

or less3 eep your max the same next wee. 1f you get ,:"$3 bump your max up & pounds for next

reps from 4M45 set @so if you did )3 you2re doing sets of A3 and do # more sets with the same weig

(# Max %"$

& or less3 eep your max the same next wee. 1f you get :+3 bump your max up & pounds for next

reps from 4M45 set @so if you did 3 you2re doing sets of %A3 and do # more sets with the same weig

(% Max %"&


44/110

t wee. 1f you get "#?3 bump your max up "$ pounds for next wee

ht.

wee. 1f you get ""?3 bump your max up "$ pounds for next wee

t.

ee. 1f you get )?3 bump your max up "$ pounds for next wee

t.


45/110

Day " (eight

(ee " Su*t (arm Up

+&* #$$

+&* #$$

)p thrust or ,lute rd,e

(ee ' Su*t (arm Up

)&* #%$

)&* #%$


(ee # Su*t (arm Up

)$* #''.&)$* #''.&


(ee % Su*t (arm Up

-ew "RM

+$* ')'.&


u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e& h*csu*t& etc4





46/110

Sets Reps

1 AMAP

5 AMAP -2

2 10 - 12

2 10 - 12

1 AMAP

5 AMAP -2

3 10 - 12

3 10 - 12

1 AMAP5 AMAP -2

" 10 - 12

" 10 - 12

1 1

3 10

1 15 - 20

1 15 - 20


47/110

Shoot for "$?

subtract ' reps from 4M45 set @so if you did ""3 you2re doing sets of ,A3 and do & more sets wit

1f you get & or less3 eep you max the same next wee. 1f you get :+3 bump your max up & po

subtract ' reps from 4M45 set @so if you did 3 you2re doing sets of %A3 and do & more sets with

Shoot for )?subtract ' reps from 4M45 set @so if you did )3 you2re doing sets of A3 and do & more sets with


48/110

Rounding '.&

(" Max %$$

3 bump your max up

(# Max %$&


49/110

$ pounds for next wee


50/110

Day " (eight

(ee " Su*t (arm Up

+&* #$$

+&* #$$


(ee ' Su*t (arm Up

)$* #'$

)$* #'$


(ee # Su*t (arm Up

)&* #%$)&* #%$


(ee % Su*t (arm Up

-ew "RM

+$* ')$





su*t& etc4


51/110

Sets Reps Rounding '.&

Max %$$

1 AMAP Shoot for "$?

5 AMAP -2

3 10 - 12

3 10 - 12

1 AMAP Shoot for )?

5 AMAP -2subtract ' reps from 4M45 set

" 10 - 12

" 10 - 12

1 AMAP Shoot for &?5 AMAP -2subtract ' reps from 4M45 set

5 10 - 12

5 10 - 12

1 1

3 10

2 15 - 202 15 - 20

number of reps.


52/110

@so if you did )3 you2re doing sets of A. Rest ' minutes between sets if you squat les

@so if you did 3 you2re doing sets of %A. Rest ' minutes between sets if you squat les


53/110

than %$$3 and # minutes if you squat more than %$$. Do sets until you can2

than %$$3 and # minutes if you squat more than %$$. Do sets until you can2


54/110

hit the target number of reps.

hit the target number of reps.


55/110


(ee " Su*t (arm Up

+&* #$$ ! !

(ee ' Su*t (arm Up

)$* #'$ 5 5

(ee # Su*t (arm Up

)&* #%$ 3 1

(ee % Su*t (arm Up

+$* ')$ 3 3


56/110


Su*t (arm Up Max %$$

)RM 1 8 Rounding '.&

)RM 3 5 - !

Su*t (arm Up

&RM 1 5

&RM 3 3 - "

Su*t (arm Up

#RM 1 3

#RM 3 1 - 2

Su*t (arm Up

"RM 1 1


57/110


58/110


(ee " Su*t (arm Up

)$* #'$ 5 5

(ee ' Su*t (arm Up

)&* #%$ " 3

(ee # Su*t (arm Up

,$* #$ 3 1

(ee % Su*t (arm Up

-ew Max "RM 1 1


59/110


6ront Su*t (arm Up Max %$$

)RM 1 8 Rounding '.&

)RM 3 5 - !

6ront Su*t (arm Up

&RM 1 5

&RM 3 3 - "

6ront Su*t (arm Up

#RM 1 3

#RM 3 1 - 2

6ront Su*t (arm Up

-ew Max "RM 1 1


60/110


61/110

Day " (eight Sets

(ee " Su*t (arm Up

)$* #'$ 5

3

)p thrust or ,lute rd,e 3

(ee ' Su*t (arm Up

)&* #%$ "

"

)p thrust or ,lute rd,e "

(ee # Su*t (arm Up

,$* #$ 3

5


(ee % Su*t (arm Up-ew Max "RM 1

2


u*d-do(n*nt *ccessory of your choce le,press& we,hted step up& we,hted lun,e&h*c su*t& etc4





62/110


6ront Su*t (arm Up

5 )RM 1 8

10 - 12 )RM 3 5 - !

10 - 12 de St*nce& p*used su*t (arm Up

"$RM 1 10

"$RM 3 . - 8

6ront Su*t (arm Up

3 &RM 1 5

10 - 12 &RM 3 3 - "


)RM 1 8

)RM 3 5 - !

6ront Su*t (arm Up

1 #RM 1 3

10 - 12 #RM 3 1 - 2


&RM 1 5

&RM 3 3 - "

6ront Su*t (arm Up1 -ew Max "RM 1 1


15 - 20 "$RM " 5


63/110

Max %$$

Rounding '.&


64/110


65/110


(ee " Su*t (arm Up

+$* ')$ 2 8

+$* ')$ 1 AMAP

(ee ' Su*t (arm Up

2 8

1 AMAP

1f you got ) or fewer reps onyour 4M45 set3 then stic withthe same weight from the priorwee. 1f you got , or "$ reps3increase by & pounds. 1f yougot "" or "' reps3 increase by"$ pounds. 1f you got morethan "' reps3 increase by "&pounds.


66/110


Su*t (arm Up

+&* #$$ 2 !

+&* #$$ 1 AMAP

Su*t (arm Up

2 !

1 AMAP

1f you got or fewer reps onyour 4M45 set3 then stic withthe same weight from the priorwee. 1f you got + or ) reps3increase by & pounds. 1f you got, or "$ reps3 increase by "$pounds. 1f you got more than "$reps3 increase by "& pounds.


67/110


Su*t (arm Up Max %$$

)$* #'$ 2 " Rounding '.&

)$* #'$ 1 AMAP

Su*t (arm Up

2 "

1 AMAP

1f you got % or fewer reps onyour 4M45 set3 then stic withthe same weight from the priorwee. 1f you got & or reps3increase by & pounds. 1f yougot + or ) reps3 increase by "$pounds. 1f you got more than )reps3 increase by "& pounds.


68/110


69/110


(ee " 7ow B*r Su*t (arm Up

"$RM 1 10

"$RM 3 . - 8

(ee ' 7ow B*r Su*t (arm Up

)RM 1 8

)RM 3 5 - !

(ee # 7ow B*r Su*t (arm Up

&RM 1 5

&RM 3 3

(ee % 7ow B*r Su*t (arm Up

#RM 1 3

next month


70/110


6ront Su*t (arm Up

(or up to a heavy set of at R5/ ) 1 !

Do sets of until it reaches R5/ , !

6ront Su*t (arm Up

(or up to a heavy set of % at R5/ ) 1 "

Do sets of % until it reaches R5/ , "

6ront Su*t (arm Up

(or up to a heavy set of ' at R5/ ) 1 2

Do sets of ' until it reaches R5/ , 2

6ront Su*t (arm Up

+&* of last wee2s 'rm " 3


71/110


P*used& eltless ly(pc Su*t (arm Up Max

&$* '$$ ! 5 Rounding

9Based on low bar3 belted max

P*used& eltless ly(pc Su*t (arm Up

&&* ''$ ! "



$* '%$ ! 3



&* '$ ! 2



72/110

%$$

'.&


73/110

Day "

(ee " %e*dlft pr(*ry st*nce

(ee ' %e*dlft pr(*ry st*nce

(ee # %e*dlft pr(*ry st*nce

(ee % %e*dlft pr(*ry st*nce

4fter wee %3 start bac over3 and try to increase weight for each w

6eavy set of "$ with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA

6eavy set of ) with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA

6eavy set of & with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA

6eavy set of # with no technical breadown @add weight slowlyworing up. 4ccumulating some fatigue and hitting a lowernumber is oayA


74/110

(eight Sets Reps

(arm Up Max &$$

1 10 Rounding '.&

Same weight 3 5

(arm Up

1 8

Same weight 3 "

(arm Up

1 5

Same weight 3 2

(arm Up

1 3

Same weight 3 1

e3 maintaining good form.


75/110


76/110


(ee " %e*dlft pr(*ry st*nce (arm Up

)$* %$$ " 5

$* #$$ ! 3 /M0M

3 10

(ee ' %e*dlft pr(*ry st*nce (arm Up

,$* %&$ 2 1)&* %'& 3 3

&* #'& ! 3 /M0M

" 10

(ee # %e*dlft pr(*ry st*nce (arm Up

+$* #&$ ! 3 /M0M

3 8

(ee % %e*dlft pr(*ry st*nce (arm Up-ew Max 1 1

B*rell or du(ellrows

rows

B*rell or du(ellrows


77/110

Max &$$

Rounding '.&


78/110


79/110



)$* %$$ " 5

$* #$$ ! 3

%e*dlft opposte st*nce (arm Up

Cast set should be an ):,R5/ 3 8

Row 3 10

Shru, 3 10

)p #hrust 3 10


,$* %&$ 2 1

)&* %'& 3 3

&* #'& ! 3


Cast set should be an ):,R5/ 3 !

Row " 10

Shru, " 10

)p #hrust " 10


+$* #&$ ! 3


Cast set should be an ):,R5/ 3 "

Row 3 8

Shru, 3 8

)p #hrust 3 8

(ee % %e*dlft pr(*ry st*nce (arm Up

-ew Max 1 1


80/110


81/110

Max &$$

Rounding '.&

/M0M

/M0M

/M0M


82/110


83/110


84/110


85/110

Day " (eight Sets


(or up to a heavy3 but not max set of & 1

Same (eight 2


&:"$ pounds heavier than last wee 1

Same (eight 3


&:"$ pounds heavier than last wee 1

Same (eight "


#$* lighter than your top set of & from last wee "


86/110


%e*dlft opposte st*nce (arm Up Max

5 2 ! Rounding

3 9you should have ':# solid reps in the tan at the end of each set


5 3 !

3 9same weight as wee " for the ;rst set3 adding &:"$ pounds for each additi


5 5 5

3 9same weight as wee " for the ;rst set3 adding &:"$ pounds for each additi

%e*dlft pr(*ry st*nce (arm Up

3 -ew "rm with no form deviations 1 1


87/110

&$$

'.&

nal set if the preceding set left you with more than ' solid reps in the tan

nal set if the preceding set left you with more than ' solid reps in the tan


88/110



+&* #+& 8 3

R%7 3 8

B*rell or du(ell row " 8


)$* %$$ ! 3

R%7 " 8B*rell or du(ell row " 10


)&* %'& " 3

R%7 5 8



&* #'& " 3

R%7 2 8B*rell or du(ell row 2 8


89/110


%e*dlft opposte st*nce (arm Up Max

9;rst set should be an ) R5/ 3 ! Rounding


9same weight as wee " " !


9same weight as wee " 5 !


-ew "rm with no form deviations 1 1


90/110

&$$

'.&


91/110



+&* #+& 8 3

R%7 3 8



)$* %$$ ! 3

R%7 " 8B*rell or du(ell row " 10


)&* %'& " 3

R%7 5 8



&* #'& " 3

R%7 2 8B*rell or du(ell row 2 8


92/110



) R5/ 2 !

R*c pull *r st*rts 3-5 nches o9 the ,round (arm Up

)&* %'& 5 5


9same weight as wee " 3 !

R*c pull *r st*rts 3-5 nches o9 the ,round (arm Up,$* %&$ " 3


9same weight as wee " 5 5

R*c pull *r st*rts 3-5 nches o9 the ,round (arm Up

,&* %+& 3 2


-ew "rm with no form deviations 1 1


93/110

Max &$$

Rounding '.&


94/110


95/110



$* #$$ 15 1


&* #'& 15 1


&&* '+& 15 1


96/110



+$* #&$ 10 1


+&* #+& 10 1


&* #'& 10 1


97/110


%e*dlft pr(*ry st*nce (arm Up Max &$$

)$* %$$ 5 1 Rounding '.&


)&* %'& 5 1


,$* %&$ 1 1,&* %+& 1 1

eep woring up to a max -ew "RM 1 1

S


98/110


99/110



)$* %$$ " "


)&* %'& 3 3


,$* %&$ 2 1


-ew "RM 1 1


100/110


%e*dlft pr(*ry st*nce& eltless (arm Up

$* #$$ 10 1 /M0M


$* #$$ 15 1 /M0M


$* #$$ 10 1 /M0M


$* #$$ 20 1 /M0M

9if you2re unused to training beltless3 &$:&&* may be more appropriate


101/110


B*rell or du(ell row 3 8 Max &$$

)p #hrusts or +lute Brd,es 3 10 Rounding '.&


)p #hrusts or +lute Brd,es " 10



B*rell or du(ell row 5 10

)p #hrusts or +lute Brd,es 5 12


102/110


103/110



)$* %$$ 5 "


)&* %'& " 3


,$* %&$ 3 1


-ew "RM 1 1


104/110



$* #$$ 15 1 /M0M


$* #$$ 20 1 /M0M


$* #$$ 10 1 /M0M


$* #$$ 25 1 /M0M



105/110


%e*dlft opposte st*nce (arm Up Max &$$

2 ! Rounding '.&




3 !

B*rell or du(ell row " 8)p #hrusts or +lute Brd,es " 10




" !




106/110


107/110



)$* %$$ ! "


)&* %'& 5 3


,$* %&$ " 1


-ew "RM 1 1


108/110



$* #$$ 20 1 /M0M


$* #$$ 25 1 /M0M


$* #$$ 15 1 /M0M


$* #$$ 30 1 /M0M



109/110


%e*dlft opposte st*nce (arm Up Max &$$

3 ! Rounding '.&




" !

B*rell or du(ell row " 8)p #hrusts or +lute Brd,es " 10




5 !




110/110

Documents

Sample Programs Updated