Week7 Day 6 June 23
Strict pull up
3 unbroken sets x 12 reps (+ 20 one arm DB upright row [10 each])
Week 7 Day 2 June 19
Bench Press 3 sets x 3 reps @ 85% 28KG
incline Bench Press 2 sets x 12 reps (55~60%) 20KG
incline DB Chest Flyes 2 sets x 15 reps
1set 2.5KG
1set 5KG
Weighted Dips
3 sets x 10 reps(+10 bodyweight dips(or banded))
2sets *5 black Band
DB Bench Press 2 sets x 12 reps 5KG
Tricep Extensions 2 sets x 15 reps
1 set * 15reps 5KG
1set* 10reps 7.5KG
Week 7 Day 1 June 18
Back Squat 3 sets x 6 reps @ 70% 51KG
Bench Press 3 sets x 3 reps @ 85% 27KG
incline Bench Press 2 sets x 12 reps (55~60%) 19KG
Week 6 Day 6 June 16
Check PR
BackSaquat
Deadlift
Bench Press
Week 6 Day 3 June 13
Back Squat 3 sets x 5 reps @ 75% 45KG
Front Squat (60~65% of your 1rm Back squat)3 sets x 12 reps
3 Sets*8reps 40KG
RDL 2 sets x 15 reps (50% of your 1rm DL) 40KG
Week3 Day 6 May 26
Push press 4 sets x 3 reps 31KG
Conventional Deadlift 2 sets x 1 rep 75KG
Sumo Deadlift 2 sets x 1 rep (Start from 90~95% of Conventional Deadlift) 65KG
Chin ups 2 sets x 12 reps with Purple Band
Barbell curls 2sets x 12 reps
2sets*15 Reps 8KG Barbell
DB Hammer Curls 2 sets x 6-12 reps 5KG 12reps
15min EMOM
cal row
40sec row/20sec rest
Target : 13/9 cal each rounds
Week3 Day 5 May 25
Back Squat 3 sets x 4 reps 59KG
Bench Press 5 sets x 3 reps 27KG
Strict Press 3 sets x 5 reps 18KG
3rounds of (No mesure)
Glute Ham Raises 12~15 reps
Barbell Good Mornings 12~15 reps
Plate Hip Extensions 12~15 reps
cal air bike 15/10
Week3 Day1 May21
Back Squat 3sets*6reps 35KG
Bench Press 3sets*3reps 25KG
Week2 Day3 May17
Pull Ups 3 sets x 8-12 reps (+15 Ring rows each sets)
1 set*8reps with Purple Band
2 sets*8reps with Green Band
One DB upright row 3 sets x 15 reps each side (+15 Ring rows each sets) 5KG
Plate Carry (Hugging position) 40sec on/20sec off x 8Rounds? 20KG
Plate Farmer's carry 30sec on/30sec off x 6 Rounds 15LB
Active hang Max effort x 3sets
1st Round 60s
2nd Round? 54s
3rd Round? 20s
Week2 Day2 May16
Front squat? 5 sets * 1 reps 59KG
Bench Press 3 sets x 2 reps 27KG
Straight leg DL's (Rumanian) 2 sets x 10-15 reps 30KG
Weighted Front rach Lunges (30~40%)
3 sets x 6-10 reps(both=1rep) 25 KG
Narrow Stance box Back Squat (20 or 16 inches) 2 sets x 15 reps 45KG
Glute Ham Raises 2 sets x 15 reps
Week2 Day1 May14
Back Squat 3 sets x 6 reps 43KG
Bench Press 3 sets x 3 reps 28KG
Incline Bench Press 2 sets x 6-12 reps 19KG
Incline Dumbbell Chest Flyes 2 sets x 15 reps 2.5KG
Weighted Dips 2 sets x? 9reps with Purple Band
1 set* 3 reps with purple band
DB Bench Press 2 sets x 6reps 5KG
overhead dumbbell tricep extensions 2 sets x 10 reps 5KG
Day----------3 May9
Back Squat
3 sets x 5 reps @ 75%
75% of your one rep max back squat./45KG
Bench Press
3 sets x 2 reps @ 90%
90% of your one rep max bench press./27KG
Back Squat
2-3 sets x 10 reps
Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.
2sets*10reps/35KG
Sumo Deadlift
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
2 sets *10reps/49KG
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
3set*6 reps each leg/front 29KG
Leg Press or Narrow Stance Box Back Squat
2 sets x 10-15 reps
2sets*10 reps/40KG
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.
Glute Ham Raises with GHD machine
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
Day2———May 8
Day----------1 May 7
Back Squat
3 sets x 6 reps @ 70% /35KG
70% of your one rep max back squat.
Bench press
3 sets x 3 reps @ 85%/20KG
85% of your one rep max bench press.
Bench Press
1-2 sets x 6-12 reps/19KG
Lower the weight to a number that will have you reaching failure within the given rep range.
Flat Dumbbell Chest Flyes
2 sets x 10-15 reps
1 set *12 2KG
1 set*12 2.5KG
Come as close to failure as possible with out actually failing, within the given rep range.
Weighted Dips
2 sets x 8-12 reps
1 set*3 reps 黑帶
1 set *2 reps 黑帶
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
