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1RMs:
Squat:
Bench:
Deadlift:
Total:
(kg)
100
95
120
315
Week 1
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Pull 1
Deadlift (top set)
Deadlift
Barbell Row
Lat Pulldown
Cable Row
DB Bicep Curls
Reverse Pec Deck
Cable Hammer Curls
Smith Machine Shrugs
Sets & Reps Weight
5
3x8
lbs
80
70
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3
3x5
80.75
71.25
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
1
3x3
3x8-12
3x8-12
3x8-12
3x12-20
3x10-15
3x10-15
3x15-25
108
96
176
154
0
0
0
0
0
0
0
177.65
156.75
0
0
0
0
0
0
0
0
237.6
211.2
0
0
0
0
0
0
0
Week 2
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Pull 1
Deadlift (top set)
Deadlift
Barbell Row
Lat Pulldown
Cable Row
DB Bicep Curls
Reverse Pec Deck
Cable Hammer Curls
Smith Machine Shrugs
Sets & Reps Weight
1
3x3
90
80
5
3x8
76
66.5
3
3x5
102
90
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3x8
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
3x8-12
3x8-12
3x8-12
3x12-20
3x10-15
3x10-15
3x15-25
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
3
3x5
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
1
Bench
3x3
Incline BB Bench
3x6-10
Machine Shoulder Press3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
85
75
5
3x8
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
85.5
76
96
84
0
0
187
165
0
0
0
0
0
0
0
188.1
167.2
0
0
0
0
0
0
0
0
211.2
184.8
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
5
3x8
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
3
Bench
3x5
Incline BB Bench
3x6-10
Machine Shoulder Press3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
80
70
1
3x3
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
80.75
71.25
108
96
lbs
198
176
0
0
0
0
0
0
0
167.2
146.3
0
0
0
0
0
0
0
0
224.4
198
0
0
0
0
0
0
0
Week 3
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Pull 1
Deadlift (top set)
Deadlift
Barbell Row
Lat Pulldown
Cable Row
DB Bicep Curls
Reverse Pec Deck
Cable Hammer Curls
Smith Machine Shrugs
Sets & Reps Weight
lbs
3
3x5
85
75
1
3x3
85.5
76
5
3x8
96
84
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
3x8-12
3x8-12
3x8-12
3x12-20
3x10-15
3x10-15
3x15-25
187
165
0
0
0
0
0
0
0
188.1
167.2
0
0
0
0
0
0
0
0
211.2
184.8
0
0
0
0
0
0
0
0
0
176
154
0
0
0
0
0
0
0
177.65
156.75
0
0
0
0
0
0
0
0
237.6
211.2
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
1
3x3
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
5
Bench
3x8
Incline BB Bench
3x6-10
Machine Shoulder Press3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
90
80
3
3x5
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
76
66.5
102
90
0
0
198
176
0
0
0
0
0
0
0
167.2
146.3
0
0
0
0
0
0
0
0
224.4
198
0
0
0
0
0
0
0
1RMs:
Squat:
Bench:
Deadlift:
Total:
(lbs)
385
295
475
1155
Week 1
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Sets & Reps Weight
5
3x8
82.5
72.5
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3
3x5
83.125
73.625
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
Pull 1
Deadlift (top set)
1
Deadlift
3x3
Barbell Row
3x8-12
Lat Pulldown
3x8-12
Cable Row
3x8-12
DB Bicep Curls
3x12-20
Reverse Pec Deck
3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25
111
99
lbs
181.5
159.5
0
0
0
0
0
0
0
182.875
161.975
0
0
0
0
0
0
0
0
244.2
217.8
0
0
0
0
0
0
0
Week 2
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Pull 1
Deadlift (top set)
Deadlift
Barbell Row
Lat Pulldown
Cable Row
DB Bicep Curls
Reverse Pec Deck
Cable Hammer Curls
Smith Machine Shrugs
Sets & Reps Weight
1
3x3
92.5
82.5
5
3x8
78.375
68.875
3
3x5
105
93
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3x8
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
3x8-12
3x8-12
3x8-12
3x12-20
3x10-15
3x10-15
3x15-25
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
3
3x5
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
1
Bench
3x3
Incline BB Bench
3x6-10
Machine Shoulder Pres3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
87.5
77.5
5
3x8
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
87.875
78.375
99
87
0
0
192.5
170.5
0
0
0
0
0
0
0
193.325
172.425
0
0
0
0
0
0
0
0
217.8
191.4
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
5
3x8
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
3
Bench
3x5
Incline BB Bench
3x6-10
Machine Shoulder Press3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
82.5
72.5
1
3x3
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
83.125
73.625
111
99
lbs
203.5
181.5
0
0
0
0
0
0
0
172.425
151.525
0
0
0
0
0
0
0
0
231
204.6
0
0
0
0
0
0
0
Week 3
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Sets & Reps Weight
lbs
3
3x5
87.5
77.5
1
3x3
87.875
78.375
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
Pull 1
Deadlift (top set)
5
Deadlift
3x8
Barbell Row
3x8-12
Lat Pulldown
3x8-12
Cable Row
3x8-12
DB Bicep Curls
3x12-20
Reverse Pec Deck
3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs3x15-25
99
87
192.5
170.5
0
0
0
0
0
0
0
193.325
172.425
0
0
0
0
0
0
0
0
217.8
191.4
0
0
0
0
0
0
0
0
0
181.5
159.5
0
0
0
0
0
0
0
182.875
161.975
0
0
0
0
0
0
0
0
244.2
217.8
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
1
3x3
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
5
Bench
3x8
Incline BB Bench
3x6-10
Machine Shoulder Pres3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
92.5
82.5
3
3x5
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
78.375
68.875
105
93
0
0
203.5
181.5
0
0
0
0
0
0
0
172.425
151.525
0
0
0
0
0
0
0
0
231
204.6
0
0
0
0
0
0
0
1RMs:
Squat:
Bench:
Deadlift:
Total:
(lbs)
385
295
475
315
Week 1
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Sets & RepWeight
5
3x8
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3
3x5
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
Pull 1
Deadlift (top set)
1
Deadlift
3x3
Barbell Row
3x8-12
Lat Pulldown
3x8-12
Cable Row
3x8-12
DB Bicep Curls
3x12-20
Reverse Pec Deck
3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25
85
75
85.5
76
114
102
187
165
0
0
0
0
0
0
0
188.1
167.2
0
0
0
0
0
0
0
0
250.8
224.4
0
0
0
0
0
0
0
Week 2
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Sets & RepWeight
1
3x3
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
95
85
5
3x8
80.75
71.25
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
3x8
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
Pull 1
Deadlift (top set)
Deadlift
Barbell Row
Lat Pulldown
Cable Row
DB Bicep Curls
Reverse Pec Deck
Cable Hammer Curls
Smith Machine Shrugs
3
3x5
3x8-12
3x8-12
3x8-12
3x12-20
3x10-15
3x10-15
3x15-25
108
96
209
187
0
0
0
0
0
0
0
177.65
156.75
0
0
0
0
0
0
0
0
237.6
211.2
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
3
3x5
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
1
Bench
3x3
Incline BB Bench
3x6-10
Machine Shoulder Pres3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
5
3x8
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
90
80
90.25
80.75
102
90
0
0
198
176
0
0
0
0
0
0
0
198.55
177.65
0
0
0
0
0
0
0
0
224.4
198
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
5
3x8
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
3
Bench
3x5
Incline BB Bench
3x6-10
Machine Shoulder Pres 3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
1
3x3
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
85
75
85.5
76
114
102
0
0
187
165
0
0
0
0
0
0
0
188.1
167.2
0
0
0
0
0
0
0
0
250.8
224.4
0
0
0
0
0
0
0
Week 3
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Sets & RepWeight
3
3x5
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
90
80
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
1
3x3
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
90.25
80.75
Pull 1
Deadlift (top set)
Deadlift
Barbell Row
Lat Pulldown
Cable Row
DB Bicep Curls
Reverse Pec Deck
Cable Hammer Curls
Smith Machine Shrugs
5
3x8
3x8-12
3x8-12
3x8-12
3x12-20
3x10-15
3x10-15
3x15-25
102
90
198
176
0
0
0
0
0
0
0
198.55
177.65
0
0
0
0
0
0
0
0
224.4
198
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
1
3x3
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
5
Bench
3x8
Incline BB Bench
3x6-10
Machine Shoulder Press3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
3
3x5
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
95
85
80.75
71.25
108
96
0
0
209
187
0
0
0
0
0
0
0
177.65
156.75
0
0
0
0
0
0
0
0
237.6
211.2
0
0
0
0
0
0
0
1RMs:
Squat:
Bench:
Deadlift:
Total:
(lbs)
385
285
475
315
Week 1
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Sets & RepWeight
5
3x8
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
3
3x5
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
Pull 1
Deadlift (top set)
1
Deadlift
3x3
Barbell Row
3x8-12
Lat Pulldown
3x8-12
Cable Row
3x8-12
DB Bicep Curls
3x12-20
Reverse Pec Deck
3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs3x15-25
87.5
77.5
87.875
78.375
117
105
192.5
170.5
0
0
0
0
0
0
0
193.325
172.425
0
0
0
0
0
0
0
0
257.4
231
0
0
0
0
0
0
0
Week 2
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Sets & RepWeight
1
3x3
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
97.5
87.5
5
3x8
83.125
73.625
3x8
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
Pull 1
Deadlift (top set)
3
Deadlift
3x5
Barbell Row
3x8-12
Lat Pulldown
3x8-12
Cable Row
3x8-12
DB Bicep Curls
3x12-20
Reverse Pec Deck
3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs3x15-25
111
99
214.5
192.5
0
0
0
0
0
0
0
182.875
161.975
0
0
0
0
0
0
0
0
244.2
217.8
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
3
3x5
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
1
Bench
3x3
Incline BB Bench
3x6-10
Machine Shoulder Pre3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns 3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
5
3x8
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
92.5
82.5
92.625
83.125
105
93
0
0
203.5
181.5
0
0
0
0
0
0
0
203.775
182.875
0
0
0
0
0
0
0
0
231
204.6
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
5
3x8
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
3
Bench
3x5
Incline BB Bench
3x6-10
Machine Shoulder Pre3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns 3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
1
3x3
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
87.5
77.5
87.875
78.375
117
105
0
0
192.5
170.5
0
0
0
0
0
0
0
193.325
172.425
0
0
0
0
0
0
0
0
257.4
231
0
0
0
0
0
0
0
Week 3
Legs 1
Squat (top set)
Squat
DB RDL
Leg Press
Hamstring Curl
Leg Extension
Seated Calf Raise
Push 1
Bench (top set)
Bench
Incline DB Bench
DB Shoulder Press
KB Lateral Raise
Skull Crushers
Pec Deck
Rope Pressdowns
Sets & RepWeight
3
3x5
3x8-12
3x10-15
3x8-12
3x8-12
4x15-20
92.5
82.5
1
3x3
3x8-12
3x6-10
3x15-20
3x12-20
3x10-15
3x15-20
92.625
83.125
Pull 1
Deadlift (top set)
5
Deadlift
3x8
Barbell Row
3x8-12
Lat Pulldown
3x8-12
Cable Row
3x8-12
DB Bicep Curls
3x12-20
Reverse Pec Deck
3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25
105
93
203.5
181.5
0
0
0
0
0
0
0
203.775
182.875
0
0
0
0
0
0
0
0
231
204.6
0
0
0
0
0
0
0
Legs 2
Squat (top set)
Squat
Hyperextensions
Walking Lunges
Hamstring Curl
Leg Extension
Standing Calf Raise
1
3x3
3x8-12
3x16-24
3x8-15
3x8-12
4x15-20
Push 2
Bench (top set)
5
Bench
3x8
Incline BB Bench
3x6-10
Machine Shoulder Pres3x10-12
DB Lateral Raise
3x15-20
Overhead Extensions 3x12-20
Pec Deck
3x10-15
W-Bar Pressdowns
3x12-20
Pull 2
Deadlift (top set)
Deadlift
Pendlay Row
Weighted Pullups
SA DB Rows
DB Hammer Curls
Bentover DB Flies
Cable W-Bar Curls
DB Shrugs
3
3x5
3x6-10
3x6-12
3x8-15
3x12-24
3x12-20
3x10-15
3x15-25
97.5
87.5
83.125
73.625
111
99
0
0
214.5
192.5
0
0
0
0
0
0
0
182.875
161.975
0
0
0
0
0
0
0
0
244.2
217.8
0
0
0
0
0
0
0
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