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  • Sheiko 30

    Transféré par

    Edward Birtodaso
    52 vues6 pages
    This document contains a 4-week training program consisting of workouts on Monday, Wednesday, and Friday of each week. The workouts include various lifts such as bench press, squats, deadlifts, with increasing weight amounts over the course of sets and weeks. The program progresses from lower weight and repetition amounts in the first week to higher weights and lower repetitions in the fourth week for increasing strength gains over time.

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    This document contains a 4-week training program consisting of workouts on Monday, Wednesday, and Friday of each week. The workouts include various lifts such as bench press, squats, deadlifts, with increasing weight amounts over the course of sets and weeks. The program progresses from lower weight and repetition amounts in the first week to higher weights and lower repetitions in the fourth week for increasing strength gains over time.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme ODS, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    52 vues6 pages

    Sheiko 30

    Transféré par

    Edward Birtodaso
    This document contains a 4-week training program consisting of workouts on Monday, Wednesday, and Friday of each week. The workouts include various lifts such as bench press, squats, deadlifts, with increasing weight amounts over the course of sets and weeks. The program progresses from lower weight and repetition amounts in the first week to higher weights and lower repetitions in the fourth week for increasing strength gains over time.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme ODS, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 6

    Sheet1

    Week 1
    Monday

    Wednesday

    Bench 1x5 165lbs

    Deadlift 1x4 270lbs

    Bench 2x4 195lbs

    Deadlift 2x4 325lbs

    Bench 2x3 225lbs

    Deadlift 2x4 380lbs

    Bench 5x3 260lbs

    Deadlift 2x4 430lbs

    Squat 1x5 270lbs

    Bench 1x5 165lbs

    Squat 1x4 325lbs

    Bench 1x5 195lbs

    Squat 2x3 380lbs

    Bench 2x4 225lbs

    Squat 5x3 430lbs

    Bench 2x3 245lbs

    Bench 1x5 165lbs

    Bench 2x2 260lbs

    Bench 1x5 195lbs

    Bench 2x1 275lbs

    Bench 5x5 225lbs

    Bench 2x2 260lbs

    Dumbell Flyes 5x10 45lbs

    Bench 2x3 245lbs

    Pushups 5x10 undefined

    Bench 1x4 225lbs

    Good Mornings 5x5 0lbs

    Bench 1x6 210lbs

    Squat 1x5 295lbs

    Bench 1x8 195lbs

    Squat 1x5 350lbs


    Squat 5x3 405lbs

    Bench 1x10 180lbs


    Bench 1x12 165lbs
    Dumbell Flyes 5x10 45lbs
    Deadlift from Boxes 1x5 325lbs
    Deadlift from Boxes 2x4 380lbs
    Deadlift from Boxes 3x3 430lbs
    Deadlift from Boxes 4x2 485lbs
    lunges 5x5 0lbs

    Page 1

    Sheet1
    Friday

    Week 2
    Monday

    bench 1x5 165lbs

    squat 1x5 270lbs

    bench 2x4 195lbs

    squat 1x4 325lbs

    bench 2x3 225lbs

    squat 2x3 380lbs

    bench 5x2 260lbs

    squat 5x2 430lbs

    squat 1x5 270lbs

    bench 1x5 165lbs

    squat 2x6 325lbs

    bench 1x4 195lbs

    squat 5x5 380lbs

    bench 2x3 225lbs

    squat 5x3 405lbs

    bench 5x3 260lbs

    bench 1x4 180lbs

    dumbbell flyes 5x10 0lbs

    bench 1x3 210lbs

    front squat 2x3 0lbs

    bench 5x2 245lbs

    front squat 2x3 0lbs

    weighted dips 5x8 50lbs

    front squat 2x4 0lbs

    Leg Press 5x6 720lbs

    Good Mornings 5x5 0lbs

    Good Mornings 5x5 0lbs

    Page 2

    Sheet1
    Wednesday

    Friday

    Deadlift To Knees 1x3 270lbs

    bench 1x5 165lbs

    Deadlift To Knees 1x3 325lbs

    bench 2x4 195lbs

    Deadlift To Knees 2x3 380lbs

    bench 2x3 225lbs

    Deadlift To Knees 4x2 405lbs

    bench 5x2 260lbs

    bench 1x6 165lbs

    squat 1x5 270lbs

    bench 2x6 195lbs

    squat 2x5 325lbs

    bench 4x6 245lbs


    Deadlift from Boxes 1x4
    295lbs
    Deadlift from Boxes 1x4
    350lbs
    Deadlift from Boxes 2x4
    405lbs
    Deadlift from Boxes 4x4
    430lbs

    squat 5x5 380lbs

    lunges 5x5 0lbs

    Leg Press 5x6 720lbs

    bench 1x4 180lbs


    bench 1x3 210lbs
    bench 5x2 245lbs
    weighted dips 5x8 50lbs
    Good Mornings 5x5 0lbs

    Page 3

    Sheet1
    Week 3
    Monday

    Wednesday

    Friday

    squat 1x5 270lbs

    Deadlift 1x4 270lbs

    bench 1x5 165lbs

    squat 2x4 325lbs

    Deadlift 1x4 325lbs

    bench 1x4 195lbs

    squat 2x3 380lbs

    Deadlift 2x3 380lbs

    bench 2x3 225lbs

    squat 5x3 430lbs

    Deadlift 3x3 430lbs

    bench 6x3 260lbs

    bench 1x5 165lbs

    Deadlift 2x3 460lbs

    squat 1x5 270lbs

    bench 1x4 195lbs

    bench 1x6 165lbs

    squat 1x4 325lbs

    bench 2x3 225lbs

    bench 1x5 195lbs

    squat 2x3 380lbs

    bench 5x3 260lbs

    bench 2x4 225lbs

    squat 2x3 430lbs

    squat 1x6 270lbs

    bench 2x3 245lbs

    squat 3x2 460lbs

    squat 1x6 325lbs

    bench 2x2 260lbs

    squat 3x3 430lbs

    squat 4x6 350lbs

    bench 2x1 275lbs

    bench 1x5 165lbs

    bench 1x5 180lbs

    bench 2x2 260lbs

    bench 2x5 195lbs

    bench 2x5 210lbs

    bench 2x3 245lbs

    bench 5x5 225lbs

    bench 4x4 245lbs


    dumbbell flyes 5x10
    0lbs
    Good Mornings 5x5
    0lbs

    bench 1x5 225lbs

    dumbbell flyes 5x10 0lbs

    bench 1x7 210lbs

    Good Mornings 5x5 0lbs

    bench 1x9 195lbs


    bench 1x11 180lbs
    bench 1x13 165lbs
    dumbbell flyes 5x10 0lbs
    Deadlift from Boxes 1x5
    350lbs
    Deadlift from Boxes 2x5
    405lbs
    Deadlift from Boxes 4x4
    460lbs
    lunges 5x5 0lbs

    Page 4

    Sheet1
    Week 4
    Monday

    Wednesday

    squat 1x5 270lbs

    bench 1x5 165lbs

    squat 1x4 325lbs

    bench 1x4 195lbs

    squat 2x3 380lbs

    bench 2x3 225lbs

    squat 2x3 430lbs

    bench 2x3 260lbs

    squat 2x2 460lbs

    bench 3x2 275lbs

    squat 1x2 485lbs

    deadlift 1x4 270lbs

    bench 1x5 165lbs

    deadlift 1x4 325lbs

    bench 1x4 195lbs

    deadlift 2x3 380lbs

    bench 2x3 225lbs

    deadlift 2x3 430lbs

    bench 2x3 260lbs

    deadlift 3x2 460lbs

    bench 3x2 275lbs

    bench 1x5 180lbs

    bench 2x3 260lbs

    bench 1x5 210lbs

    Dumbell Flyes 5x10 45lbs

    bench 4x4 245lbs

    weighted dips 5x8 50lbs

    Dumbell Flyes 5x10 45lbs

    Squat 1x5 270lbs

    lunges 5x5 0lbs

    Squat 1x4 325lbs


    Squat 2x3 380lbs
    Squat 4x2 430lbs
    Good Mornings 5x5 0lbs

    Page 5

    Sheet1
    Friday
    squat 1x5 270lbs
    squat 1x4 325lbs
    squat 2x3 380lbs
    squat 6x3 430lbs
    bench 1x5 195lbs
    bench 5x5 225lbs
    Dumbell Flyes 5x10 45lbs
    weighted dips 5x8 50lbs
    Good Mornings 5x5 0lbs

    Page 6

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