Scribd Logo
Upload

Welcome to Scribd!

  • 6 Weeks To Superhero

    Uploaded by

    Johnny Cisneros
    51 views2 pages
    Complete 4-6 rounds of circuit a, Then rest as long as it takes to set up for Circuit B. Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds.

    Original Description:

    Original Title

    6 Weeks to Superhero

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    Complete 4-6 rounds of circuit a, Then rest as long as it takes to set up for Circuit B. Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds.

    Copyright:

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

    6 Weeks To Superhero

    Uploaded by

    Johnny Cisneros
    Complete 4-6 rounds of circuit a, Then rest as long as it takes to set up for Circuit B. Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds.

    Copyright:

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

    Circuit A 1A 2A 3A 4A 5A 6A

    Monday

    Tuesday
    10 Min Warmup

    Wednesday
    10 Min Warmup

    Thursday

    Friday
    10 Min Warmup

    Saturday
    10 Min Warmup Top Half Bench Press 35R Bench Press 3-5R Speed dumbbell Press 50% MX 20 Sec Plyo Push Up 5-10R Cable Chest Press From Linebacker Position 10R

    Sunday
    HIIT 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog

    Top Half Seated Top half Dead lift Above Overhead Press OVRLD Knee 3-5R 2-5R Standing Military Press 3-5R Rest Push Press 2-3R Speed Shoulder Press 40% MX 20 Seconds Cable Row linebacker shoulder press 8-10R Dead lift From Floor 35R Power clean from hang EXPLOSIVE 2-3R Jump good morning 810R Broad Jump HORIZONTAL 8-10R Rest

    Top Half Squat 2-5R

    Front Squat 3-5R Power Snatch from Hang 2-3R Jump Squat with dumbbell 8-10R Rapid Fire Vertical Jumps 8-10R

    30 to 90 seconds of rest between each exercise, except for Sunday. Complete 4-6 rounds of Circuit A. Then rest as long as it takes to set up for Circuit B. Circuit B 1B 2B 3B 4B 5B 6B Weeks 2-3: Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds. Weeks 5-6: Use the same weight and add 1 rep per week.
    Rest 10 Min Warmup 10 Min Warmup Top half bench press 35R Bench Press 3-5R Speed dumbbell Press 50% MX 20 Sec Plyo Push Up 5-10R Cable Chest Press From Linebacker Position 10R 10 Min Warmup Top Half Seated Overhead Press 2-5R Standing Military Press 3-5R Rest Push Press 2-3R Speed Shoulder Press 40% MX 20 Seconds Cable Row linebacker shoulder press 8-10R 10 Min Warmup Top Half Deadlift 5R 3HIIT 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog

    Top Half Squat 2-5R

    Front Squat 3-5 Power Clean from hang 2-3R Jump Squat with dumbbell 8-10R Rapid Fire Vertical Jumps 8-10R

    Deadlift from Floor 35R Power clean from hang EXPLOSIVE 2-3R Jump Good Morning 810R Broad Jump HORIZONTAL 8-10R

    DO NOT FATIGUE YOURSELF ON THE FIRST ROUND

    Tuesday Wed Thur Friday Sat Sun Tuesday Wed Thur Friday Sat Sun Tuesday Wed Thur Friday Sat Sun

    You might also like