Académique Documents
Professionnel Documents
Culture Documents
Legs
Exercise
Perf
Sets
Reps
Exercise
Perf
Sets
Reps
Front Squats
STD
3**
12
PSR
2**
3-3-3-3-3
Back Squats
STD
2**
10
NEG
2***
10+3
STD
3**
10
Back Squats
ELECT 1
10+1
Seated Calf Raise
STD
AFAP
100
Leg Press
STD
2**
10
3**** 8 to 10
NEG
10+3
STD
Leg Press
Exercise
Perf
Sets
Reps
Exercise
Perf
Sets
Reps
DB Bench Press
STD
3**
10
BB Curls
PSR
2*
3-3-3-3-3
Incline Bench
STD
2**
10
BB Curls
NEG
10+3
Incline Bench
NEG
10+3
BB Preacher Curls
STD
2**
10
Decline Bench
STD
2**
10
BB Preacher Curls
NEG
10+2
Decline Bench
NEG
10+3
STD
3**
8 to 10
DB Pullover
STD
3**
10
Standing 1-Arm
Concentration Curls
Exercise
Perf
Sets
Reps
Exercise
Perf
Sets
Reps
Romanian Deadlift
STD
3**** 12
Dragon Flags
ELECT 2***
Landmines
ELECT 3***
TUESDAY
WED
Core
6
N/A
N/A
Reps
Exercise
Perf
Sets
Reps
10/side
THURSDAY
Perf
Sets
Push-Press
ELECT 4***
10
BB Shrugs
STD
10
STD
2**
10
BB Shrugs
NEG
2***
10+3
Weighted Dips
DROP
3**** 10+3
NEG
10+3
Floor Press
NEG
10+3
Overhead DB Tricep
Extension
STD
10
STD
2**
10
NEG
10+3
10+3
PSR
Overhead DB Tricep
6-4-3-3-3 Extension
NEG
Exercise
Perf
Sets
Reps
Exercise
Perf
Sets
Reps
Close-grip Pulldowns
STD
3**
10
NEG
AMAP+3
Close-grip Pulldowns
NEG
10+3
2**
10
2***
10
Rev Pec-Dec
NEG
10+3
10+3
2**
10
ELECT 2
Pulldowns
FRIDAY
Back
STD
*** = 1 to 3 min
**** = 3 to 5 min
6 to 10
For information on PSR, ELECT and NEG, download the free Shockwave Protocol Ebook at
http://shockwaveprotocol.com/