Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
70% = 115lbs x 3
80% = 130lbs x 3
90% = 145lbs x 3+ 70% = 115lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
75% = 120lbs x 3
85% = 140lbs x 3
95% = 155lbs x 1+ 75% = 120lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7
Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 3 X 10 ( up weight 5lbs ea month )
20lbs x 10
20lbs x 10
20lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12
Last edited by Darthdingo; 02-17-2022 at 07:10 AM.
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 4 sets of 9 @ 70%
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9
OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
75lbs x 9
75lbs x 9
75lbs x 9
75lbs x 9
Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5 sets of 7 @ 75%
75% = 135lbs x 7
75% = 135lbs x 7
75% = 135lbs x 7
75% = 135lbs x 7
75% = 135lbs x 7
OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 10 sets of 3 @ 85%
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 7 sets of 5 @ 80%
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
85lbs x 7
85lbs x 7
85lbs x 7
85lbs x 7
85lbs x 7
Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Dumbbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
140lbs x 12
140lbs x 12
140lbs x 12
Last edited by Darthdingo; 03-22-2022 at 05:43 AM.
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
80lbs x 9
80lbs x 9
80lbs x 9
80lbs x 9
Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Barbewll Row - 3 X 15 ( Up wight 10lbs next month )
50lbs x 15
50lbs x 15
50lbs x 15
Last edited by Darthdingo; 03-01-2023 at 06:08 AM.
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