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  • Bamazav Slab Protocol

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    David N Cathy Zavadil
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    This document outlines a 3 day per week strength training program called "The Slab Protocol". On Mondays the focus is on squats, good mornings, chin ups, and other exercises. Wednesdays target chin ups, pulldowns, rack pulls, and presses. Fridays work on squats, seated presses, back exercises, and flyes. Each day consists of 3 sets of various reps for each exercise, with additional "chasers" or lighter sets also included.

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    bamazav slab protocol

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    This document outlines a 3 day per week strength training program called "The Slab Protocol". On Mondays the focus is on squats, good mornings, chin ups, and other exercises. Wednesdays target chin ups, pulldowns, rack pulls, and presses. Fridays work on squats, seated presses, back exercises, and flyes. Each day consists of 3 sets of various reps for each exercise, with additional "chasers" or lighter sets also included.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    14 views2 pages

    Bamazav Slab Protocol

    Uploaded by

    David N Cathy Zavadil
    This document outlines a 3 day per week strength training program called "The Slab Protocol". On Mondays the focus is on squats, good mornings, chin ups, and other exercises. Wednesdays target chin ups, pulldowns, rack pulls, and presses. Fridays work on squats, seated presses, back exercises, and flyes. Each day consists of 3 sets of various reps for each exercise, with additional "chasers" or lighter sets also included.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Sheet1

    The Slab Protocol


    Monday Wednesday Friday
    Exercise Sets Reps Exercise Sets Reps Exercise
    Squats 3 10,6,4 Chin Ups 3 AMAP Lateral SS
    2 chasers 15,15 Pulldowns 2 chasers 15,15 Seated Press
    Good Morn 3 10,6,4 Rack Pulls 3 5
    2 chasers 15,15 Incline Press 3 10,6,4 Back Squats
    Chin ups 3 5 2 chasers 15,15 GHR
    Rows 3 5 Pushups 3 15 Incline Press
    Incline Press 3 5 Lateral SS 3 5 DB Flyes
    DB Flyes 3 5 Arnold Press 3 5 Chin Ups
    Lateral SS 3 5 Hack Squats 3 5 Carlmans
    Seated Press 3 5 RDL 3 5 Reverse Hyper

    Page 1
    Sheet1

    ol
    Friday
    Sets Reps
    3 5
    3 10,6,4
    2 Chasers 15,15
    3 5
    3 5
    3 5
    3 5
    3 5
    3 5
    3 5

    Page 2

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