Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 518 views

    Weight Lifting Term 2

    Uploaded by

    api-270512971
    This document outlines a 7 week training program consisting of 3 workout days per week. Each day focuses on different lifts and exercises at prescribed weights and repetitions. The workouts progress in intensity over the weeks, increasing weight and decreasing repetitions as strength and muscle gains are made.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Weight Lifting Term 2

    Uploaded by

    api-270512971
    518 views2 pages
    This document outlines a 7 week training program consisting of 3 workout days per week. Each day focuses on different lifts and exercises at prescribed weights and repetitions. The workouts progress in intensity over the weeks, increasing weight and decreasing repetitions as strength and muscle gains are made.

    Original Description:

    Original Title

    weight lifting term 2

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 7 week training program consisting of 3 workout days per week. Each day focuses on different lifts and exercises at prescribed weights and repetitions. The workouts progress in intensity over the weeks, increasing weight and decreasing repetitions as strength and muscle gains are made.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    518 views2 pages

    Weight Lifting Term 2

    Uploaded by

    api-270512971
    This document outlines a 7 week training program consisting of 3 workout days per week. Each day focuses on different lifts and exercises at prescribed weights and repetitions. The workouts progress in intensity over the weeks, increasing weight and decreasing repetitions as strength and muscle gains are made.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Name

    MAX

    Bench

    Day 1
    Dead Lift (Straight Bar)

    1
    SA DB Bench (1 DB)

    2
    3

    2
    3

    Squat

    %
    40%
    50%
    60%
    65%
    75%
    85%

    Reps
    5
    5
    3
    5
    5
    5+
    6x5
    3x5
    3x8
    3x5
    3x8
    3x8EA
    3x1
    3x8
    3x10

    Pull-Ups/Chin-Ups
    High Pull
    75%
    BB Row
    Jammer
    Straight Bar Curl
    SL Bridge
    Wrist Rolls
    Calf Raise
    Prisoner Squats (Light weight)

    Day 3
    1

    Reps
    5
    5
    3
    5
    5
    5+
    5
    5
    3
    5
    5
    5+
    3x5
    3X8EA
    3x8
    3x8
    30 sec
    3x8
    3x8
    3x8

    MB ChestPass
    SL RDL (Plate)
    DB Military
    Skull Crushers
    Plank
    Back Ext
    BB Shrugs
    Rev Crunch

    Day 2
    1

    %
    40%
    50%
    60%
    65%
    75%
    85%
    40%
    50%
    60%
    65%
    75%
    85%

    Clean

    %
    40%
    50%
    60%
    65%
    75%
    85%

    Wide Grip Pullups

    Incline Bench

    40%
    50%
    60%
    65%
    75%
    85%

    Stab Ball Leg Curl

    Front Split Squat

    SA DB Military Press

    30%
    35%
    40%
    50%
    55%
    60%

    Reps
    5
    5
    3
    5
    5
    5+
    4xF
    5
    5
    3
    5
    5
    5+
    3x8
    5
    5
    3
    5
    5
    5+
    3x8EA

    Clean

    Incline

    Week 1
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%

    Week 1
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%
    0

    75%

    Week 1
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%
    0
    0
    0
    0
    0
    0

    40%
    50%
    60%
    70%
    80%
    90%

    0
    0
    0
    0
    0
    0

    30%
    35%
    40%
    55%
    60%
    65%

    Reps
    5
    5
    3
    3
    3
    3+
    5
    5
    3
    3
    3
    3+
    3x5
    3X8EA
    3x8
    3x8
    30 sec
    3x8
    3x8
    3x8

    Reps
    5
    5
    3
    3
    3
    3+
    6x5
    3x5
    3x8
    3x5
    3x8
    3x8EA
    3x1
    3x8
    3x10

    Reps
    5
    5
    3
    3
    3
    3+
    4xF
    5
    5
    3
    3
    3
    3+
    3x8
    5
    5
    3
    4
    4
    4+
    3x8EA

    Squat

    Week 2
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%

    Week 2
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%
    0

    75%

    Week 2
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%
    0
    0
    0
    0
    0
    0

    40%
    50%
    60%
    75%
    85%
    95%

    0
    0
    0
    0
    0
    0

    30%
    35%
    40%
    55%
    65%
    75%

    Vert

    Reps
    5
    5
    3
    5
    3
    1+
    5
    5
    3
    5
    3
    1+
    3x5
    3X8EA
    3x8
    3x8
    30 sec
    3x8
    3x8
    3x8

    Reps
    5
    5
    3
    5
    3
    1+
    6x5
    3x5
    3x8
    3x5
    3x8
    3x8EA
    3x1
    3x8
    3x10

    Reps
    5
    5
    3
    5
    3
    1+
    4xF
    5
    5
    3
    5
    3
    1+
    3x8
    5
    5
    3
    3
    3
    3+
    3x8EA

    Week 3
    Wt
    Reps Tempo
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0

    Week 3
    Wt
    Reps Tempo
    0
    0
    0
    0
    0
    0
    0

    Week 3
    Wt
    Reps Tempo
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0

    Name
    MAX

    Day 1
    Dead Lift

    1
    DB Incline Bench

    2
    3

    2
    3

    Squat

    Reps
    5
    5
    3
    5
    5
    5+
    5
    5
    3
    5
    5
    5+
    3x5
    3X8EA
    3xF
    3X8
    3x8EA
    3x8EA
    20s EA
    20 s EA

    %
    40%
    50%
    60%
    65%
    75%
    85%

    Reps
    5
    5
    3
    5
    5
    5+
    6x5
    3x5
    3x8
    3x2
    3x8
    3x10E
    3x8
    3x8EA
    3x20

    Pull-Ups/Chin-Ups
    Wide Grip High Pull
    75%
    DB Row
    Jammer (heavy wt & explode)
    DB SA Curls
    YTI
    Calf Raise
    Barbell Shrugs
    Overhead Sit-Up

    Day 3
    1

    %
    40%
    50%
    60%
    65%
    75%
    85%
    40%
    50%
    60%
    65%
    75%
    85%

    Jammer
    SL RDL (Plate)
    Band Push-Ups
    Kickbacks
    Bird Dog
    Shrugs SA DB
    Half Dead Bug Hold
    Plank SA SL

    Day 2
    1

    Bench

    Clean

    %
    40%
    50%
    60%
    65%
    75%
    85%

    Pullups/chinups

    Bench

    40%
    50%
    60%
    65%
    75%
    85%

    Stab Ball Leg Curl

    DB SL Split Squat

    DB Military Press

    30%
    35%
    40%
    45%
    50%
    55%

    Reps
    5
    5
    3
    5
    5
    5+
    6x10
    5
    5
    3
    5
    5
    5+
    3x5
    5
    5
    5
    5
    5
    5+
    3x8

    Clean

    Incline

    Week 4
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    65%
    0
    75%
    0
    85%
    0
    40%
    0
    50%
    0
    60%
    0
    65%
    0
    75%
    0
    85%

    Week 4
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    65%
    0
    75%
    0
    85%
    0

    75%

    Week 4
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    65%
    0
    75%
    0
    85%
    0
    0
    0
    0
    0
    0

    40%
    50%
    60%
    65%
    75%
    85%

    0
    0
    0
    0
    0
    0

    30%
    35%
    40%
    55%
    60%
    65%

    Reps
    5
    5
    3
    5
    5
    5+
    5
    5
    3
    5
    5
    5+
    3x5
    3X8EA
    3xF
    3X8
    3x8EA
    3x8EA
    20s EA
    20 s EA

    Reps
    5
    5
    3
    5
    5
    5+
    6x5
    3x5
    3x8
    3x2
    3x8
    3x10E
    3x8
    3x8EA
    3x20

    Reps
    5
    5
    3
    5
    5
    5+
    6x10
    5
    5
    3
    5
    5
    5+
    3x5
    5
    5
    5
    4
    4
    4+
    3x8

    Squat

    Week 5
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%

    Week 5
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%
    0

    75%

    Week 5
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    70%
    0
    80%
    0
    90%
    0
    0
    0
    0
    0
    0

    40%
    50%
    60%
    70%
    80%
    90%

    0
    0
    0
    0
    0
    0

    30%
    35%
    40%
    55%
    65%
    75%

    Vert

    Reps
    5
    5
    3
    3
    3
    3+
    5
    5
    3
    3
    3
    3+
    3x5
    3X8EA
    3xF
    3X8
    3x8EA
    3x8EA
    20s EA
    20 s EA

    Reps
    5
    5
    3
    3
    3
    3+
    6x5
    3x5
    3x8
    3x2
    3x8
    3x10E
    3x8
    3x8EA
    3x20

    Reps
    5
    5
    3
    3
    3
    3+
    6x10
    5
    5
    3
    3
    3
    3+
    3x5
    5
    5
    5
    3
    3
    3+
    3x8

    Week 6
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%

    Week 6
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%
    0

    75%

    Week 6
    Wt
    Reps Tempo %
    0
    40%
    0
    50%
    0
    60%
    0
    75%
    0
    85%
    0
    95%
    0
    0
    0
    0
    0
    0

    40%
    50%
    60%
    75%
    85%
    95%

    0
    0
    0
    0
    0
    0

    30%
    35%
    40%

    Reps
    5
    5
    3
    5
    3
    1+
    5
    5
    3
    5
    3
    1+
    3x5
    3X8EA
    3xF
    3X8
    3x8EA
    3x8EA
    20s EA
    20 s EA

    Reps
    5
    5
    3
    5
    3
    1+
    6x5
    3x5
    3x8
    3x2
    3x8
    3x10E
    3x8
    3x8EA
    3x20

    Reps
    5
    5
    3
    5
    3
    1+
    5
    5
    3
    5
    3
    1+
    3x5
    5
    5
    5

    3x8

    Week 7
    Wt
    Reps Tempo
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0

    Week 7
    Wt
    Reps Tempo
    0
    0
    0
    0
    0
    0
    0

    Week 7
    Wt
    Reps Tempo
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0
    0

    You might also like