Scribd Logo
Carica

Benvenuto in Scribd!

  • Week # 5: Mixed Rep Scheme: Day 1 Push Press

    Caricato da

    declanku
    63 visualizzazioni1 pagina
    The document outlines a 5 day mixed rep scheme training program. Day 1 focuses on push press, bench press, bicep curls, and ab exercises. Day 2 includes squats, overhead shrugs, deadlifts, farmer's walks, and ab planks. Day 3 has snatches, seated military press, and close grip bench press. Day 4 consists of sumo deadlifts and front squats. Day 5 splits back and biceps exercises over two circuits, concluding with ab work and sled pushes.

    Descrizione originale:

    more

    Titolo originale

    Week 5.June2012

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Formati disponibili

    DOCX, PDF, TXT o leggi online da Scribd

    Hai trovato utile questo documento?

    Questo contenuto è inappropriato?

    Segnala questo documento
    The document outlines a 5 day mixed rep scheme training program. Day 1 focuses on push press, bench press, bicep curls, and ab exercises. Day 2 includes squats, overhead shrugs, deadlifts, farmer's walks, and ab planks. Day 3 has snatches, seated military press, and close grip bench press. Day 4 consists of sumo deadlifts and front squats. Day 5 splits back and biceps exercises over two circuits, concluding with ab work and sled pushes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Scarica in formato DOCX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    63 visualizzazioni1 pagina

    Week # 5: Mixed Rep Scheme: Day 1 Push Press

    Caricato da

    declanku
    The document outlines a 5 day mixed rep scheme training program. Day 1 focuses on push press, bench press, bicep curls, and ab exercises. Day 2 includes squats, overhead shrugs, deadlifts, farmer's walks, and ab planks. Day 3 has snatches, seated military press, and close grip bench press. Day 4 consists of sumo deadlifts and front squats. Day 5 splits back and biceps exercises over two circuits, concluding with ab work and sled pushes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Scarica in formato DOCX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    di 1

    Week # 5: Mixed Rep Scheme

    Day 1 Push Press 5/4/3/2/1 155/165/185/205/220 Bench 5/4/3- 225,255,280; 235,265,300 245,275,315; Bicep band pump curls 5 x 8 done during PP Pull-Aparts, 4 X 8 ***Will do 10 explosive jumps each day Timed OH M holds 1 X 135 X F before p. press Ring pull-ups @ end Rest/pause - bodyweight Ab roller 2 X 10 Squeeze presses 10 sec. each X 3 Day 2 Squat Leg curls 3 X 8 X light warm up before SQ 5/4/3/2/1 295/325/345/375/395 OH Shrugs 95kbs. 3 X 8 before SQ Farmers walks 3 X 35 after DL DL, Trap-Bar COC 3 X F after Farmers walks 5/4/3/2/1 - 320,350,380,410,440 Ab planks Sprints 30yds X 5 Day 3 Snatch Timed OH Mil holds 2 X 135 X F before snatching 5/4/3/2/1- 95,115,125,135,145 Seated Military Bicep band pump curls 5 x 8 done during Seated Military 7/5/3- 155,165,175; 165,175,185 Close grip bench Face pulls 4 X 8 X 80 -superset with CG bench 7/5/3- 205,245,275; 225,255,285; Day 4 Sumo DL 5/4/3/2/1- 280,300,330,360,380 Front SQ 5/4/3/- 185,205,225; 195,215,235 Day 5 Back/Biceps 1A. Thib pull downs 3 X 8 50,60,70 1B. BTN pull-up 3X6 1C. Front Pull-up 3X6 1D. CG Row 3X6X70 Sled X 6 trips Band Bicep curls 5 X 8 Ab roller 2 X 10

    2A. Cable Rope hammer curls, lying down 3X6X50 2B. Purple Band overhead Tricep extensions 3X12 3A. Preacher bench reverse curls 3X6X65 3B. Purple Band Pushdowns 3X12 4. Ab roller 3X10 5. Sled X 4 trips

    Potrebbero piacerti anche