Professional Documents
Culture Documents
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
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