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    Kyle Then
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    The document outlines a 3 day per week lifting routine with target weights for various exercises on Monday, Wednesday, and Friday. It provides the warm up sets and working sets for squats, bench press, bent over rows, overhead presses, stiff leg deadlifts, barbell curls, and calf raises. It also shows the progression of weights over two cycles for each exercise.

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    The document outlines a 3 day per week lifting routine with target weights for various exercises on Monday, Wednesday, and Friday. It provides the warm up sets and working sets for squats, bench press, bent over rows, overhead presses, stiff leg deadlifts, barbell curls, and calf raises. It also shows the progression of weights over two cycles for each exercise.

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    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
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    13 views2 pages

    All Pro

    Uploaded by

    Kyle Then
    The document outlines a 3 day per week lifting routine with target weights for various exercises on Monday, Wednesday, and Friday. It provides the warm up sets and working sets for squats, bench press, bent over rows, overhead presses, stiff leg deadlifts, barbell curls, and calf raises. It also shows the progression of weights over two cycles for each exercise.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 2

    Lifts Weights to use for the week

    Squats 165
    Bench Press 125
    Bent-Over Rows 100
    Overhead Barbell Presses 70
    Stiff-Legged Deadlifts 145
    Barbell Curls 55
    Calf Raises 170

    Warm Up 1/4 Warm Up 1/2 Working Sets x 2


    Monday Workout (100%)
    Squats 41.25 82.5 165
    Bench Press 31.25 62.5 125
    Bent-Over Rows 25 50 100
    Overhead Barbell Presses 17.5 35 70
    Stiff-Legged Deadlifts X X 145
    Barbell Curls X X 55
    Calf Raises X X 170

    Wednesday Workout (90%)


    Squats 37.125 74.25 148.5
    Bench Press 28.125 56.25 112.5
    Bent-Over Rows 22.5 45 90
    Overhead Barbell Presses 15.75 31.5 63
    Stiff-Legged Deadlifts X X 130.5
    Barbell Curls X X 49.5
    Calf Raises X X 153

    Friday Workout (80%)


    Squats 33 66 132
    Bench Press 25 50 100
    Bent-Over Rows 20 40 80
    Overhead Barbell Presses 14 28 56
    Stiff-Legged Deadlifts X X 116
    Barbell Curls X X 44
    Calf Raises X X 136

    Progress
    Cycle Squats Bench Rows Presses Deadlifts
    Cycle 1 150 115 95 65 135
    Cycle 2 165 125 100 70 145
    Curls Raises
    50 155
    55 170

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