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Start

5/20/2013

End

6/23/2013

8-12RM
4-6 reps
A1

5 Min Work

3-5 Rest
Week 1

Increase 5-10%
Week 2
Week 3

A2

2 DB row

12-15 RM
B1

6 Min Work
DB Reverse Lunge

3-5 Rest

Increase 3-5%

B2

BB Upright Row

B3

BB Bench

8-12RM
C1

4 Min Work
2 Rest
BB Standing Calf Raise

C2

Lateral Raise

Squat

No Increase

Week 4

Start

5/20/2013

End

6/23/2013

8-12RM
4-6 reps
A1

5 Min Work

3-5 Rest
Week 1

Increase 5-10%
Week 2
Week 3

A2

Alpha Press

12-15 RM
B1

6 Min Work
Lat Pulldown

3-5 Rest

Increase 3-5%

B2

Hack Squat

B3

DB Squeeze Press

8-12RM
C1

4 Min Work
DB Curl

2 Rest

No Increase

C2

BB Shrug

Deadlift

Week 4

Start

5/20/2013

End

6/23/2013

8-12RM
4-6 reps
A1

5 Min Work

3-5 Rest
Week 1

Increase 5-10%
Week 2
Week 3

A2

Hang High Pull

12-15 RM
B1

6 Min Work
DB Rev Lunge

3-5 Rest

Increase 3-5%

B2

Inverted Row

B3

Push-Up

8-12RM
C1

4 Min Work
2 Rest
DB Rear Delt Fly

C2

BB Reverse Curl

Trap Bar

No Increase

Week 4

Start

5/20/2013

End

6/23/2013

8-12RM
4-6 reps
A1

5 Min Work

3-5 Rest
Week 1

Increase 5-10%
Week 2
Week 3

A2

Alpha Press

12-15 RM
B1

6 Min Work
Face Pull

3-5 Rest

Increase 3-5%

B2

Goblet Squat

B3

BB Push Press

8-12RM
C1

4 Min Work
2 Rest
DB Seated Calf Raise

C2

DB Fly

Deadlift

No Increase

Week 4