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Bent Over Rows 105lbs 5x5 Bent Over Rows 105lbs 5x5 Bent Over Rows 105lbs 5x5 Bent Over Rows 105lbs 5x5

This document outlines a 4-week workout program consisting of upper body, lower body, push, pull and leg days. Each week increases the weight or repetitions for exercises like bench press, squats, rows and other lifts. Cardio is also progressively increased each week from 200 calories to 275 calories. The workouts follow a pattern of 5 sets of 5 repetitions for main lifts and 3-4 sets of 8-12 repetitions for accessories.

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79 views2 pages

Bent Over Rows 105lbs 5x5 Bent Over Rows 105lbs 5x5 Bent Over Rows 105lbs 5x5 Bent Over Rows 105lbs 5x5

This document outlines a 4-week workout program consisting of upper body, lower body, push, pull and leg days. Each week increases the weight or repetitions for exercises like bench press, squats, rows and other lifts. Cardio is also progressively increased each week from 200 calories to 275 calories. The workouts follow a pattern of 5 sets of 5 repetitions for main lifts and 3-4 sets of 8-12 repetitions for accessories.

Uploaded by

Anonymous FXvNa8W
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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uWeek 1 Week 2 Week 3 Week4 10-14-20

Bench press Bench press Bench press Bench press


135lbs 5x5 140lbs 5x5 130lbs 3x5 – 2x4 130lbs 5x5
OHP OHP OHP OHP
85lbs 5x5 85lbs 5x5 90lbs 5x5 90lbs 5x5
Bent over rows Bent over rows Bent over rows Bent over rows
105lbs 5x5 105lbs 5x5 105lbs 5x5 105lbs 5x5
Pull up 3x4 Pull up 3x4 Pull up 3x4 Pull up 3x4
Barbell curl Barbell curl Barbell curl Barbell curl
3x5 30lbs 3x5 30lbs 3x5 30lbs 3x5 35lbs
Hammer curl Hammer curl Hammer curl Hammer curl
2x5 30lbs 2x5 30lbs 2x5 30lbs 2x5 35lbs
UPPER

Lower

WEEK 1 WEEK 2 WEEK 3 WEEK 4 10-15-20


Squat Squat Squat Squat
145lbs 5x5 150 lbs 155lbs 160lbs
Deadlift Deadlift Deadlift Deadlift
135lbs 5x5 140lbs 5x5 145bs 5x5 150lbs 5x5
Hamstring and ext Hamstring and ext Hamstring and ext Hamstring and ext
3x8 60lbs 3x8 60lbs 3x8 60lbs 3x8 60lbs
Cardio 200 Cardio 225 Cardio 250 Cardio 275

REST DAY = cardio

6 sets intermittent

30 walk 30 fast

Increase set bye set each week!!

PUSH
WEEK 1 WEEK 2 WEEK 3 WEEK 4 10-17-20
Incline Bench Incline Bench Incline Bench Incline Bench
105lbs 4x8 110lbs 4x8 115lbs 4x8 120lbs 4x8
Seated DB press Seated DB press Seated DB press Seated DB press
45lbs 4x9 45lbs 4x10 50lbs 4x8 45lbs 4x9
Close grip DB press Close grip DB press Close grip DB press Close grip DB press
3x8 30lbs 3x8 35lbs 3x8 40lbs 3x8 45lbs
Tricep pull to down Tricep pull to down Tricep pull to down Tricep pull to down
3 sets to failure. 35lbs 3 sets to failure. 35lbs 3 sets to failure. 35lbs 3 sets to failure.
Abs 3 sets to failue Abs 3 sets to failue Abs 3 sets to failue Abs 3 sets to failue
Hanging leg raise 3 sets Hanging leg raise 3 sets Hanging leg raise 3 sets Hanging leg raise 3 sets

PULL

WEEK 1 WEEK 2 WEEK 3 WEEK 4 10-18-20


Bent over rows Bent over rows Bent over rows Bent over rows
105lbs 4x8 105lbs 4x9 105lbs 4x10 110lbs 4x8
Pull up Pull up Pull up Pull up
3x4 3x4 3x4 3x4
Close grip pull down Close grip pull down Close grip pull down Close grip pull down
3x8 ____lbs 3x8 ____lbs 3x8 ____lbs 3x8 ____lbs
Lateral raise Lateral raise Lateral raise Lateral raise
3x8 ____lbs 3x8 ____lbs 3x8 ____lbs 3x8 ____lbs
Seated curl Seated curl Seated curl Seated curl
3x7 25lbs 3x5 30lbs 3x6 30lbs 3x7 30lbs

Leg

WEEK 1 WEEK 2 WEEK 3 WEEK 4 10-19-20


Squat Squat Squat Squat
115 3x8 120 3x8 125 3x8 130 3x8
110 squat in and out 115 squat in and out 120 squat in and out 125 squat in and out
2x8 2x8 2x8 2x8
Romania deadlift Romania deadlift Romania deadlift Romania deadlift
3x8 3x8 3x8 3x8
Hamstring 2x8 Hamstring 2x8 Hamstring 2x8 Hamstring 2x8
Cardio 200cal Cardio 225cal Cardio 250cal Cardio 275cal

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