OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70bs x 7
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
Last edited by Darthdingo; 02-16-2024 at 04:39 AM.
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 4 sets of 8 reps @ 60%
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
MAIN LIFT = 4 sets of 8 reps @ 860%
90lbs x 8
90lbs x 8
90lbs x 8
90lbs x 8
Dumbbell Bench Press – 4 sets of 10 reps
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
120lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
Dumbbell Press – 4 X 12 ( go up 1 rep next month )
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15
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