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
70lbs x 7
Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
20lbs x 15
20lbs x 15
20lbs 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 9 reps @ 70%
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9
Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
20lbs x 15
20lbs x 15
20lbs 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%
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
20lbs x 15
20lbs x 15
20lbs 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 – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
20lbs x 15
20lbs x 15
20lbs x 15
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs 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
70lbs x 7
Dumbbell Press – 5 X 10 ( go up 5lbs next month )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
25lbs x 15
25bs x 15
25lbs x 15
Bench Press = 1RM = 155lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 7 sets of 5 reps @ 80%
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 10
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs 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 – 5 X 10 ( go up 5lbs next month )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
25lbs x 15
25bs x 15
25lbs x 15
Bench Press = 1RM = 155lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 10 sets of 3 reps @ 85%
120lbs X 3
120lbs X 3
120lbs X 3
120lbs X 3
120lbs X 3
120lbs X 3
120lbs X 3
120lbs X 3
120lbs X 3
120lbs X 3
Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 10
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 55lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
Dumbbell Press – 5 X 10 ( go up 5lbs next month )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
25lbs x 15
25lbs x 15
25lbs x 15
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