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  • Sheiko Universal Appropriate Program

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    VukasinIgic
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    The document contains training plans and schedules for 6 weeks of weight lifting. Each week includes workouts for Monday, Wednesday, Friday and Saturday. The workouts are broken down into specific exercises with sets and reps listed. For example, week 1 Monday includes back squats with 50% weight for 4 sets of 1 rep, 60% weight for 4 sets of 1 rep, and 70% weight for 4 sets of 5 reps. The total number of lifts is provided for each workout and overall weekly totals are at the end of each week. Body parts and muscle groups targeted are also identified for each exercise. Photos referenced provide examples of exercise form.

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    Sheiko Universal Appropriate Program

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    The document contains training plans and schedules for 6 weeks of weight lifting. Each week includes workouts for Monday, Wednesday, Friday and Saturday. The workouts are broken down into specific exercises with sets and reps listed. For example, week 1 Monday includes back squats with 50% weight for 4 sets of 1 rep, 60% weight for 4 sets of 1 rep, and 70% weight for 4 sets of 5 reps. The total number of lifts is provided for each workout and overall weekly totals are at the end of each week. Body parts and muscle groups targeted are also identified for each exercise. Photos referenced provide examples of exercise form.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    1K views12 pages

    Sheiko Universal Appropriate Program

    Uploaded by

    VukasinIgic
    The document contains training plans and schedules for 6 weeks of weight lifting. Each week includes workouts for Monday, Wednesday, Friday and Saturday. The workouts are broken down into specific exercises with sets and reps listed. For example, week 1 Monday includes back squats with 50% weight for 4 sets of 1 rep, 60% weight for 4 sets of 1 rep, and 70% weight for 4 sets of 5 reps. The total number of lifts is provided for each workout and overall weekly totals are at the end of each week. Body parts and muscle groups targeted are also identified for each exercise. Photos referenced provide examples of exercise form.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    NOTES: 51 means 5 reps x 1 set etc.

    Week 1

    1 day(monday)
    1.Squats

    50% 4?1, 60% 4?1,70% 4?5 (28)

    2.Benchpress

    50% 5?1, 60% 4?1,70% 3?1,75% 3?5 (27)

    3.Chest muscles

    8?5. (photo 35-37,38-40,41-43)

    4.Goodmornings

    5?5. (photo 70-72)

    Total: 51 lifts

    3 day(wednesday)
    1.Deadlift with one pause (5cm below the knee)(photo 47-49)
    50% 3?1, 60% 3?1, 70% 3?4 (18)
    2.Benchpress with chains 50% 3?1, 60% 3?1, 70% 3?5(21) (photo 23-25)
    3.Deadlift off boxes, (start position
    (photo 62-64)

    bar below the knee)

    60% 3?1, 70% 3?1, 80% 3?4 (18)

    4.Latissimus dorsi

    8?5.

    6.Abs

    10?4.

    Total: 57 lifts

    5 day(friday)
    1.Squats

    50% 5?1,60% 4?1,70% 3?1,75% 3?4 (24)

    2.Benchpress

    50% 5?1,60% 4?1,70% 3?1,75% 3?2,80% 2?4 (26)

    3.Triceps

    8?5

    4.Goodmornings (seated)

    5?5 (photo 73-75)

    Total: 50 lifts

    6 day(saturday)
    1.Deadlift with 2 pauses (5 cm. below and 5 cm. above the knees)
    50% 3?1,60% 3?1,70% 3?1,75% 2?4 (17)
    2.Benchpress

    50% 4?1,60% 4?1,70% 4?5 (28)

    3.Latissimus dorsi

    8?5.

    4.Leg press

    6?5.

    Total: 45 lifts

    TOTAL FOR THE WEEK:201 lifts

    WEEK 2

    1 day (monday)
    1.Benchpress
    2.Squats

    50% 5?1,60% 4?1,70% 3?1,80% 2?4 (20)

    50% 5?1,60% 4?1,70% 3?1,80% 2?4 (20)

    3.Benchpress with chains


    4.Triceps

    50% 3?1,60% 3?1,70% 3?1,75% 2?4 (17)


    8?5.

    5.Goodmorning in depth

    5?5. (photo 76-78)

    Total: 57 lifts

    3 day(wednesday)
    1.Benchpress

    50% 5?1,60% 4?1,70% 3?1,80% 3?2,

    85% 2?3,80% 3?2,55% 8?1 (40)


    2.Deadlift with 1 pause (below the knees)
    50% 3?1,60% 3?1,70% 3?1,75% 2??4 (17)
    3.Chest muscles

    6?5.

    4.Hyperextensions 8?4. (photo 65, 66, 68)

    Total: 57 lifts

    5 day(friday)
    1.Squats

    50% 5?1,60% 5?1,70% 3+5+2+7+4+6 (37)

    2.Benchpress 50% 3?1,60% 3?1,70% 3?1,75% 3?4 (21)

    3.Latissimus dorsi

    8?5.

    5.Biceps curls

    8?5

    Total: 56 lifts

    6 day(saturday)
    1.Deficit deadlift (photo 53-55, 56-58)
    50% 3?1,60% 3?1,65% 2?4 (14)
    2.Incline benchpress 3?5.
    3.Deadlift off boxes (start position

    bar below the knees)

    65% 4?1,75% 4?1,85% 3?4 (20)


    4.Triceps

    8?5.

    5.Hyperextensions

    5?5.

    Total: 34 lifts

    TOTAL FOR THE WEEK:214 lifts

    WEEK 3

    1 day(monday)
    1.Squats

    50% 5?1,60% 4?1,70% 3?1,80% 3?4(24)

    2.Benchpress with chains 50% 5?1,60% 4?1,70% 3?1,75% 2?5(24)


    3.Squats

    50% 5?1,60% 5?1,70% 4?4 (26)

    4.Chest muscles

    8?5.

    5.Abs

    10?3.

    Total: 74 lifts

    3 day(wednesday)
    1.Deadlift with 1 pause (above the knees)
    50% 3?1,60% 3?1,70% 3?1,75% 2?2,80% 1?3 (16)
    2.Benchpress 50% 5?1,60% 4?1,70% 3?1,80% 3?2,
    85% 2?2,80% 3?2,75% 4?1,65% 6?1 (38)
    3.Triceps

    8?5.

    5.Leg press

    4?5.

    Total: 55 lifts

    5 day(friday)
    1.Benchpress

    50% 5?1,60% 4?1,70% 3?1,80% 2?4 (20)

    2.Squats 50% 5?1,60% 4?1,70% 3?1,75% 3?5 (27)


    3.Benchpress with chains

    50% 4?1,60% 4?1,70% 4?4 (24)

    4.Chest muscles 8?5.


    5.Triceps

    8?5.

    6.Abs

    8?4.

    Total: 71 lifts

    6 day (saturday)
    1.Deficite deadlift 50% 3?1,60% 3?1,70% 2?4 (14)
    2.Benchpress

    50% 6?1,60% 6?1,65% 6?5 (42)

    3.Deadlift off boxes (start position

    bar below the knees)

    60% 3?1,70% 3?1,80% 3?2,85% 2?3 (18)


    4.Latissimus dorsi

    8?5.

    5.Squats in depth

    5?5. (photos 4-6)

    Total: 74 lifts

    TOTAL FOR THE WEEK:274 lifts

    WEEK 4

    1 day(monday)
    1.Benchpress
    2.Squats

    50% 5?1,60% 4?1,70% 3?1,80% 2?2,90% 1??3 (19)


    50% 5?1,60% 4?1,70% 3?1,80% 2?2,85% 1?1,90% 1?2(19)

    3.Dumbbells press 6?5.


    4.Latissimus dorsi
    5.Goodmornings

    3 day(wednesday)

    8?5.
    4?5.

    Total: 38 lifts

    1.Deadlift

    50% 3?1,60% 3?1,70% 3?1,80% 2?1,85% 1?2,90% 1?3 (17)

    2.Benchpress

    50% 5?1,60% 4?1,70% 3?1,80% 2?5 (22)

    3.Deadlift off boxes, (start position

    bar below the knees)

    60% 4?1,70% 4?1,80% 4?4 (24)


    4.Squats in depth

    5?5.

    5.Abs

    8?4.

    Total: 63 lifts

    5 day(friday)
    1.Squats

    50% 5?1,60% 4?1,70% 3?1,80% 2?4 (20)

    2.Benchpress with chains


    3.Squats

    50% 3?1,60% 3?1,70% 3?5 (21)

    55% 3?1,65% 3?1,75% 3?4 (18)

    4.Chest muscles

    8?5.

    5.Hyperextensions

    8?4.

    Total: 59 lifts

    6 day(saturday)
    1.Deficite deadlift 50% 3?1,60% 3?1,65% 2?4 (14)
    2.Benchpress

    50% 6?1,60% 6?1,65% 6?5 (42)

    3.Latissimus dorsi 8?5.


    4.Triceps

    8?5.

    5.Leg press

    6?6.

    Total: 56 lifts

    TOTAL FOR THE WEEK:272 lifts

    WEEK 5

    1 day(monday)
    1.Squats
    2.Benchpress

    55% 5?1,65% 4?1,75% 3?1,85% 2?4 (20)


    50% 5?1,60% 4?1,70% 3?1,80% 3?5 (27)

    3.Squats

    50% 3?1,60% 3?1,70% 3?1,80% 2?4 (17)

    4.Chest muscles 8?5.


    5.Abs

    10?4.

    Total: 64 lifts

    3 day(wednesday)
    1.Deadlift with 1 pause(5 cm above the knees)
    50% 3?1,60% 3?1,70% 3?1,80% 2?4 (17)
    2.Benchpress

    55% 5?1,65% 4?1,75% 3?1,85% 2?5 (22)

    3.Deadlift off boxes, (start position bar 5 cm below the knees)


    70% 3?1,80% 3?1,90% 3?2,95% 2?3 (18)
    4.Latissimus dorsi 8?5.
    5.Leg press

    4?5.

    Total: 57 lifts

    5 day(friday)
    1.Squats

    50% 5?1,60% 5?1,70% 4+7+3+8+2+6 (40)

    2.Benchpress with chains


    3.Chest muscles

    8?5.

    4.Triceps

    8?5.

    5.Abs

    10?4.

    50% 3?1,60% 3?1,70% 3?5 (21)

    Total: 61 lifts

    6 day(saturday)
    1.Deadlift with chains
    2.Benchpress

    50% 3?1,60% 3?1?,70% 3?1,75% 2?4 (17)

    50% 5?1,60% 5?1,70% 5?5 (35)

    3.Deadlift off boxes (start position

    bar 5 cm below the knees)

    65% 4?1,75% 4?1,85% 4?4 (24)


    4.Latissimus dorsi

    8?5.

    5.Hyperxtension

    8?4.

    Total: 76 lifts

    TOTAL FOR THE WEEK:258 lifts

    WEEK 6

    1 day(monday)
    1.Squats

    50% 5?1,60% 4?1,70% 3?1,80% 3?4 (24)

    2.Benchpress

    50% 5?1,60% 4?1,70% 3?1,80% 2?5 (22)

    3.Chest muscles

    8?5.

    4.Triceps

    8?5.

    5.Goodmornings

    5?5.

    Total: 46 lifts

    3 day(wednesday)
    1.Benchpress

    55% 5?1,65% 4?1,75% 3?1,85% 2?4 (20)

    2. Deadlift with 2 pauses (5 cm. below and above the knees)


    50% 3?1,60% 3?1,70% 3?1,80% 2?4 (17)
    3.Benchpress

    50% 4?1,60% 4?1,70% 4?4 (24)

    4.Latissimus dorsi

    8?5.

    5.Hyperextensions

    8?5.

    Total: 61 lifts

    5 day(friday)
    1.Squats 55% 5?1,65% 4?1,75% 3?1,85% 2?5 (22)
    2.Benchpress with chains

    55% 3?1,65% 3?1,75% 3?5 (21)

    3.Chest muscles

    8?5.

    4.Triceps

    8?5.

    5.Abs

    8?4.

    Total: 43 lifts

    6 day (saturday)
    1.Deficite deadlift with chains 50% 3?1,60% 3?1,70% 2?5 (16)
    2.Benchpress

    55% 5?1,65% 4?1,75% 3?5 (24)

    3.Latissimus dorsi

    8?5.

    4.Triceps

    8?5.

    5. Hyperextensions

    8?4.

    Total: 40 lifts

    TOTAL FOR THE WEEK: 190 lifts

    PART 2

    Week 1

    1 Day(monday)
    1.Squats

    55% 3?1,65% 3?1,75% 3?1,85% 2?4 (17)

    2.Benchpress
    3.Squats

    50% 3?1,60% 3?1,70% 3?1,80% 2?2,90% 1?3(16)

    50% 3?1,60% 3?1,70% 3?1,80% 2?3 (15)

    4.Chest muscles
    Total: 48 lifts

    8?4.

    3 Day(wednesday)
    1.Benchpress with board 65% 3?1,75% 3?1,85% 2?2,90% 1?3 (13)
    2.Deadlift off boxes (bar is below the knees)
    60% 3?1,70% 3?1,80% 3?2,90% 2?3 (18)
    3.Latissimus dorsi

    8?4.

    6.Triceps

    6?4.

    Total: 31 lifts

    5 Day(friday)
    1.Squats

    50% 3?1,60% 3?1,70% 3?1,75% 2?3 (15)

    2.Benchpress

    50% 3?1,60% 3?1,70% 3?1,75% 2?1,80% 1?3 (14)

    3.Triceps

    6?4.

    4.Hyperextensions 8?3.

    Total: 29 Lifts

    6 Day(saturday)
    1.Deadlift

    50% 3?1,60% 3?1,70% 3?1,75% 2?3 (15)

    2.Incline bench press

    3?5.

    3.Latissimus dorsi

    6?4.

    4.Abs

    8?3.

    Total: 15 Lifts

    TOTAL FOR THE WEEK:123 Lifts

    Week 2

    1 Day (monday)
    1.Squats

    50% 3?1,60% 3?1,70% 3?1,80% 2?1,

    90% 1?1,95% 1?1,100% 1?2 (15)


    2.Benchpress

    50% 3?1,60% 3?1,70% 3?1,80% 2?1,

    90% 1?1,95% 1?1,100% 1?2 (15)


    3.Triceps

    6?4.

    4.Hyperextensions

    6?3.

    Total: 30 lifts

    3 Day(wednesday)
    1.Benchpress

    50% 3?1,60% 3?1,70% 3?1,75% 2?4 (17)

    2.Deadlift

    50% 3?1,60% 3?1,70% 3?1,80% 2?1,

    90% 1?1,95% 1?1,100% 1?2 (15)


    3.Chest muscles

    6?4.

    4.Delts muscles

    6?4.

    Total: 32 lifts

    5 Day(friday)
    1.Squats

    50% 3?1,60% 3?1,70% 3?1,75% 3?4 (21)

    2.Benchpress with board

    60% 3?1,70% 3?1,80% 3?2,85% 2?3 (18)

    3.Latissimus dorsi

    6?4.

    4.Goodmorning seated

    5?5.

    Total: 39 lifts

    6 Day(saturday)
    1.Benchpress

    50% 3?1,60% 3?1,70% 3?1,75% 2?3 (15)

    2.Deadlift off boxes 55% 3?1,65% 3?1,75% 2?1,85% 1?3 (11)


    4.Abs

    8?3.

    Total: 26 Lifts
    TOTAL FOR THE WEEK: 127 lifts

    Week 3

    1 Day(monday)
    1.Squats 50% 3?1,60% 3?1,70% 3?1,75% 2?1,80% 1?3(14)
    2.Benchpress

    50% 3?1,60% 3?1,70% 3?1,80% 2?4 (17)

    3.Chest muscles

    6?4.

    Total: 31 lifts

    3 Day(wednesday)
    1.Benchpress

    50% 3?1,60% 3?1,70% 3?1,75% 2?1,80% 1?3 (14)

    2.Deadlift

    50% 3?1,60% 3?1,70% 2?2,75% 1?2 (12)

    3.Latissimus dorsi
    4.Abs

    6?4.

    6?3.

    Total: 26 lifts

    5 Day(friday)
    1.Squats

    50% 3?1,60% 3?1,70% 2?1,75% 1?3 (11)

    2.Benchpress
    3.Chest muscles

    50% 3?1,60% 3?1,70% 3?1,75% 2?4 (17)


    6?3. (with little weight)

    3.Hyperextensions 5?3. (without weight)

    6 Day (saturday)
    REPOSE

    TOTAL FOR THE WEEK: 85 lifts

    Week 4

    1 Day(monday)

    Total: 28 lifts

    1.Benchpress

    50% 3?1,60% 3?1,70% 2?3 (12)

    2.Deadlift

    50% 3?1,60% 3?1,65% 2?3 (12)

    Total: 24 Lifts

    3 Day(wednesday)
    1.Squats

    50% 3?1,60% 3?1,70% 2?3 (12)

    2.Benchpress

    50% 3?1,60% 2?2,70% 1?3 (10)


    Total: 22 lifts

    4-5 Day (thursday-friday)

    REPOSE

    TOTAL FOR THE WEEK: 46 lifts

    6-7 Day (saturday - sunday)


    COMPETITIONS !!!

    GOOD LUCK !!!

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