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4 Wave Training

4 Wave Training

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Published by Brent Koboroff
BODYBUILDING 4 WEEK TRAINING PROGRAM THAT UTILISES REP RANGES FROM 6 TO 12 ON A WEEKLY BASIS
BODYBUILDING 4 WEEK TRAINING PROGRAM THAT UTILISES REP RANGES FROM 6 TO 12 ON A WEEKLY BASIS

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Published by: Brent Koboroff on Aug 04, 2012
Copyright:Attribution Non-commercial

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08/04/2012

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4 WAVE TRAINING

WEEK 1 WAVE 1 12X12 50% 1RM DAY1 HIT CARDIO WEEK1 WAVE 2 10X10 60% 1RM DAY2 HIT CARDIO DAY3 WEEK1 WAVE 3 8X8 70% 1RM DAY4 HIT CARDIO WEEK1 WAVE 4 6X6 80% 1RM DAY5 HIT CARDIO BODY PART QUADS BODY PART CHEST BODY PART BACK EXERCISE BENTOVER ROW NARROWBENTOVER LATPULLDOWN WIDE REAR DELT RAISES PULLOVERS DEADDLIFTS ST/XT/TM/RM 20MIN CALVES EXERCISE DECLINE BENCH INCLINE BENCH FLYES BARBELL CURL PREACHER PREACHER 1 ARM ST/XT/TM/RM 20MIN ABS EXERCISE SHOULDER PRESS DB PRESS LATERAL RAISES CLOSE GRIP BENCH FRENCH PRESS NARROWPUSHDOWN ST/XT/TM/RM 20MIN CALVES EXERCISE SQUATS 1 LEGGERED PRESS LEG EXTENIONS LEG CURLS STANDING LEG CURL ST/XT/TM/RM 20MIN ABS SETS 4 4 4 5 4 REPS 12 12 12 12 12 12 REST 30 SEC 30 SEC 30 SEC 30 SEC 30 T0 60 WT(KG)

BICEPS

SETS 5 5 5 5 5 3

REPS 10 10 10 TO 12 10 10 15

REST 30 T0 60 30 T0 60 30 30 T0 60 30 T0 60 30

WT(KG)

BODY PART SHOULDERS

TRICEPS

SETS 4 4 5 4 4 4

REPS 8 8 10 TO 12 8 8 12 TO 15

REST 90 SEC 90 SEC 30 90 SEC 90 SEC 30

WT(KG)

HAMSTRINGS

SETS 3 3 4 6 4

REPS 6 6 15 TO20 6 12 TO 15

REST 120 120 30 T0 60 120 30 T0 60

WT(KG)

WEEK2 WAVE 2 10X10 60% 1RM DAY1 BODY PART BACK HIT CARDIO WEEK2 WAVE 3 8X8 70% 1RM DAY2 HIT CARDIO DAY3 WEEK2 WAVE 4 6X6 80% 1RM DAY4 HIT CARDIO WEEK 2 WAVE 1 12X12 50% 1RM BODY PART QUADS BODY PART CHEST BICEPS EXERCISE LATPULLDOWN WIDE SEATED ROW REAR DELT RAISES DEADDLIFTS ST/XT/TM/RM 20MIN CALVES EXERCISE DECLINE BENCH INCLINE DB FLYES BARBELL CURL PREACHER PREACHER 1 ARM ST/XT/TM/RM 20MIN ABS EXERCISE SHOULDER PRESS UPRIGHT ROW LATERAL RAISES CLOSE GRIP BENCH FRENCH PRESS NARROWPUSHDOWN ST/XT/TM/RM 20MIN CALVES EXERCISE SQUATS HACK LEG PRESS 45 LEG EXTENIONS LEG CURLS STANDING LEG CURL REV HYPERS ST/XT/TM/RM 20MIN ABS SETS 5 5 5 4 REPS 10 10 12 10 REST 30 T0 60 30 T0 60 30 T0 60 30 T0 60 WT(KG) SETS 4 4 5 4 4 3 REPS 8 8 10 TO 12 8 8 10 TO 12 REST 90 SEC 90 SEC 30 T0 60 90 SEC 90 SEC 30 WT(KG) BODY PART SHOULDERS TRICEPS SETS 3 3 5 3 3 4 REPS 6 6 10 TO 12 6 6 12 TO 15 REST 120 120 30 120 120 30 WT(KG) HAMSTRINGS DAY5 HIT CARDIO SETS 4 4 4 3 4 4 4 REPS 12 12 12 15 to 20 12 12 12 REST 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC WT(KG) .

WEEK 3 WAVE 3 8X8 70% 1RM DAY 1 BODY PART BACK HIT CARDIO WEEK3 WAVE 2 6X6 80% 1RM DAY2 BODY PART CHEST BICEPS HIT CARDIO DAY3 WEEK3 WAVE 3 12X12 50% 1RM DAY4 EXERCISE BENTOVER ROW NARROWBENTOVER LATPULLDOWN WIDE REAR DELT RAISES DEADDLIFTS ST/XT/TM/RM 20MIN CALVES EXERCISE INCLINE DB FLYES BARBELL CURL PREACHER PREACHER 1 ARM ST/XT/TM/RM 20MIN ABS EXERCISE SHOULDER PRESS UPRIGHT ROW LATERAL RAISES FRONT RAISES CLOSE GRIP BENCH FRENCH PRESS NARROWPUSHDOWN ST/XT/TM/RM 20MIN CALVES EXERCISE SQUATS LEGGERED PRESS LEG EXTENIONS LEG CURLS STIFFLEG DEADLIFTS STANDING LEG CURL ST/XT/TM/RM 20MIN ABS SETS 4 4 5 4 REPS 8 8 12 TO 15 12 8 REST 90 SEC 90 SEC 30 T0 60 30 T0 60 90 SEC WT(KG) SETS 6 5 3 3 3 REPS 6 10 TO 12 6 6 10 TO 12 REST 120 30 T0 60 120 120 30 WT(KG) BODY PART SHOULDERS TRICEPS SETS 4 4 4 5 6 6 4 REPS 12 12 12 10 TO 12 12 12 10 TO 12 REST 30 SEC 30 SEC 30 SEC 30 30 SEC 90 SEC 30 WT(KG) HIT CARDIO WEEK3 WAVE 4 10X10 60% 1RM DAY5 HIT CARDIO BODY PART QUADS HAMSTRINGS SETS 5 5 4 5 5 4 REPS 10 10 15 TO 20 10 10 12 TO 15 REST 30 T0 60 30 T0 60 30 T0 60 30 T0 60 30 T0 60 30 WT(KG) .

WEEK4 WAVE 2 6X6 80% 1RM DAY1 BODY PART BACK HIT CARDIO WEEK4 WAVE 3 12X12 50% 1RM DAY2 HIT CARDIO DAY3 WEEK4 WAVE 4 10X10 60% 1RM DAY4 HIT CARDIO WEEK 4 WAVE 1 8X8 70% 1RM DAY5 HIT CARDIO BODY PART QUADS BODY PART CHEST BICEPS EXERCISE BENTOVER ROW LATPULLDOWN WIDE REAR DELT RAISES PULLOVERS DEADDLIFTS ST/XT/TM/RM 20MIN CALVES EXERCISE DECLINE BENCH INCLINE BENCH FLYES BARBELL CURL PREACHER PREACHER 1 ARM ST/XT/TM/RM 20MIN ABS EXERCISE SHOULDER PRESS UPRIGHT ROW LATERAL RAISES CLOSE GRIP BENCH FRENCH PRESS NARROWPUSHDOWN ST/XT/TM/RM 20MIN CALVES EXERCISE SQUATS 1 LEGGERED PRESS LEG EXTENIONS LEG CURLS STIFFLEG DEADLIFTS STANDING LEG CURL ST/XT/TM/RM 20MIN ABS SETS 3 3 4 4 REPS 6 6 6 10 TO 12 6 REST 120 120 30 T0 60 30 T0 60 120 WT(KG) SETS 6 6 5 6 6 3 REPS 12 12 10 TO 12 12 12 10 TO 12 REST 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC WT(KG) BODY PART SHOULDERS TRICEPS SETS 5 5 5 5 5 4 REPS 10 10 10 TO 12 6 6 10 TO 12 REST 30 T0 60 30 T0 60 30 T0 60 30 T0 60 30 T0 60 30 WT(KG) HAMSTRINGS SETS 4 4 5 4 4 5 REPS 8 8 12 TO 15 8 8 12 TO 15 REST 90 SEC 90 SEC 90 SEC 90 SEC 90 SEC 90 SEC WT(KG) .

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