5/3/1 - Week 1 - Boring But Big with a Twist

... Arrow_down PrinterTulosta Page_copy Kopioi
5/3/1 - Week 1 - Boring But Big with a Twist - Template Check your 1 rep max us multiply it with 90% to get your training max.
Tykkään0 En tykkää0

Näytä lihakset treenille:

Kaikki
Day 1 - Military Press
Day 2 - Deadlift
Day 3 - Bench Press
Day 4 - Squat
Lihasten kuormitus:
Lihas Kuormitus (%)
Aktiivisen lihaksen kuormitus:
(Vie hiiren osoitin sen lihaksen päälle, jonka kuormituksen haluat nähdä)

Statistiikkaa:

Treenit: , liikkeet: , lihakset: .

Day 1 - Military Press

First 3 sets are warmup: 5 reps @ 40% 5 reps @ 50% 3 reps @ 60% Main exercise is 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% (record how many reps you are able to do) Assistance training Do the rest of the exercises with 10 reps @ 40-60%. You can change exercises to alternative pushing or pulling exercise for that bodypart.
Liike
Toistot

Day 2 - Deadlift

First 3 sets are warmup: 5 reps @ 40% 5 reps @ 50% 3 reps @ 60% Main exercise is 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% (record how many reps you are able to do) Assistance training Do the rest of the exercises with 10 reps @ 40-60%. You can change exercises to alternative pushing or pulling exercise for that body-part.
Liike
Toistot

Day 3 - Bench Press

First 3 sets are warmup: 5 reps @ 40% 5 reps @ 50% 3 reps @ 60% Main exercise is 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% (record how many reps you are able to do) Assistance training Do the rest of the exercises with 10 reps @ 40-60%. You can change exercises to alternative pushing or pulling exercise for that bodypart.
Liike
Toistot

Day 4 - Squat

First 3 sets are warmup: 5 reps @ 40% 5 reps @ 50% 3 reps @ 60% Main exercise is 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% (record how many reps you are able to do) Assistance training Do the rest of the exercises with 10 reps @ 40-60%.
Liike
Toistot
Lisää uusi kommentti