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  • Push 1 Sets Drop Set Reps A.Reps P.Reps

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    Rohan Pangotraa
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    © All Rights Reserved
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    11 views12 pages

    Push 1 Sets Drop Set Reps A.Reps P.Reps

    Uploaded by

    Rohan Pangotraa
    Workout

    Copyright:

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

    WEEK 1

    PUSH 1 SETS DROP SET REPS A.Reps P.Reps


    Barbell Bench Press
    Inclined Dumbbell Bench-Press
    Banded Push-ups
    Flat Bench Dumbbell Static Hold
    Tricep Push-Down
    Tricep Overhead Rope Extension
    Standing Barbell Overhead Press
    Lean away Cable Lateral Raise
    RAISE

    PULL STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Dumbbell Pullover 3 N/A (12-15) N/A N/A
    Cable Rows 3 N/A (10-12) N/A N/A
    Conventional Deadlift 3 N/A (6-8) N/A N/A
    Reverse Grip Bicep Curls 3 N/A (10-12) N/A 6
    Dumbbell Hammer Curls 3 N/A (6-8) (2-3-4) N/A
    Inclined Bench Dumbbell Bicep Curls 3 N/A (10-12) N/A 6
    Barbell Shrugs (Front + Back) 3 N/A (12-15) N/A N/A

    LEGS STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Squats 3 N/A (6-8) N/A N/A
    Sumo Deadlift 3 N/A (6-8) N/A N/A
    Barbell Lunges 3 N/A (6-8) N/A N/A
    Seated Calve Raises 3 N/A (10-12) N/A 6

    WEEK 2
    PUSH STRENGTH SETS DROP SET REPS A.Reps P.Reps
    Declined Machine Press 3 N/A (8-10) (2-3-4)
    Bench-Press 3 N/A (6-8) N/A N/A
    Inclined Bench-Press 3 N/A (6-8) N/A N/A
    Machine Shoulder Press 3 N/A (8-10) (2-3-4) N/A
    Dumbbell Anterior Delt Flys 3 N/A (8-10) N/A 6
    Dumbbell Press with Pullover 3 N/A (10-12) N/A N/A
    Overhead Rope Tricep Extension 3 N/A (10-12) N/A 6
    Overhead Dumbbell Extension 3 N/A (10-12) N/A 4
    Pulley -Down (Pronated Grip ) 3 N/A (10-12) N/A N/A

    PULL STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Dumbbell Pullover 3 N/A (12-15) N/A N/A
    Cable Rows 3 N/A (10-12) N/A N/A
    Conventional Deadlift 3 N/A (6-8) N/A N/A
    Reverse Grip Bicep Curls 3 N/A (10-12) N/A 6
    Dumbbell Hammer Curls 3 N/A (6-8) (2-3-4) N/A
    Inclined Bench Dumbbell Bicep Curls 3 N/A (10-12) N/A 6
    Barbell Shrugs (Front + Back) 3 N/A (12-15) N/A N/A

    LEGS STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Squats 3 N/A (6-8) N/A N/A
    Sumo Deadlift 3 N/A (6-8) N/A N/A
    Barbell Lunges 3 N/A (6-8) N/A N/A
    Seated Calve Raises 3 N/A (10-12) N/A 6

    WEEK 3
    PUSH STRENGTH SETS DROP SET REPS A.Reps P.Reps
    Declined Machine Press 3 N/A (8-10) (2-3-4)
    Bench-Press 3 N/A (6-8) N/A N/A
    Inclined Bench-Press 3 N/A (6-8) N/A N/A
    Machine Shoulder Press 3 N/A (8-10) (2-3-4) N/A
    Dumbbell Anterior Delt Flys 3 N/A (8-10) N/A 6
    Dumbbell Press with Pullover 3 N/A (10-12) N/A N/A
    Overhead Rope Tricep Extension 3 N/A (10-12) N/A 6
    Overhead Dumbbell Extension 3 N/A (10-12) N/A 4
    Pulley -Down (Pronated Grip ) 3 N/A (10-12) N/A N/A

    PULL STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Dumbbell Pullover 3 N/A (12-15) N/A N/A
    Cable Rows 3 N/A (10-12) N/A N/A
    Conventional Deadlift 3 N/A (6-8) N/A N/A
    Reverse Grip Bicep Curls 3 N/A (10-12) N/A 6
    Dumbbell Hammer Curls 3 N/A (6-8) (2-3-4) N/A
    Inclined Bench Dumbbell Bicep Curls 3 N/A (10-12) N/A 6
    Barbell Shrugs (Front + Back) 3 N/A (12-15) N/A N/A

    LEGS STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Squats 3 N/A (6-8) N/A N/A
    Sumo Deadlift 3 N/A (6-8) N/A N/A
    Barbell Lunges 3 N/A (6-8) N/A N/A
    Seated Calve Raises 3 N/A (10-12) N/A 6

    WEEK 4
    PUSH STRENGTH SETS DROP SET REPS A.Reps P.Reps
    Declined Machine Press 3 N/A (8-10) (2-3-4)
    Bench-Press 3 N/A (6-8) N/A N/A
    Inclined Bench-Press 3 N/A (6-8) N/A N/A
    Machine Shoulder Press 3 N/A (8-10) (2-3-4) N/A
    Dumbbell Anterior Delt Flys 3 N/A (8-10) N/A 6
    Dumbbell Press with Pullover 3 N/A (10-12) N/A N/A
    Overhead Rope Tricep Extension 3 N/A (10-12) N/A 6
    Overhead Dumbbell Extension 3 N/A (10-12) N/A 4
    Pulley -Down (Pronated Grip ) 3 N/A (10-12) N/A N/A

    PULL STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Dumbbell Pullover 3 N/A (12-15) N/A N/A
    Cable Rows 3 N/A (10-12) N/A N/A
    Conventional Deadlift 3 N/A (6-8) N/A N/A
    Reverse Grip Bicep Curls 3 N/A (10-12) N/A 6
    Dumbbell Hammer Curls 3 N/A (6-8) (2-3-4) N/A
    Inclined Bench Dumbbell Bicep Curls 3 N/A (10-12) N/A 6
    Barbell Shrugs (Front + Back) 3 N/A (12-15) N/A N/A

    LEGS STRENGTH SETS DROP SET REPS A.Reps P.Reps


    Squats 3 N/A (6-8) N/A N/A
    Sumo Deadlift 3 N/A (6-8) N/A N/A
    Barbell Lunges 3 N/A (6-8) N/A N/A
    Seated Calve Raises 3 N/A (10-12) N/A 6
    REP COUNT REST RPE%RM 1 2 3 4

    REP COUNT REST RPE%RM 1 2 3


    N/A 60 70% 12.5 12.5 12.5
    N/A 60 75% 20 25 30
    N/A 90 85% 40 50 60
    N/A 60 75% 20 25 30
    (3-n-3) 60 85% 10 12.5 15
    N/A 45 75% 5 5 5
    N/A 60 70% 25 30 35

    REP COUNT REST RPE%RM 1 2 3


    N/A 90 85% 30 35 40
    N/A 90 85% 50 55 60
    N/A 90 85% 20 20 20
    N/A 60 75% 5 7.5 10

    REP COUNT REST RPE%RM 1 2 3


    (3-n-3) 60 80% 10 12.5 15
    N/A 90 85% 30 35 40
    N/A 90 85% 25 30 35
    (3-n-3) 60 80% 12.5 15 17.5
    N/A 60 80% 7.5 10 12.5
    N/A 60 75% 12.5 12.5 12.5
    N/A 45 75% 20 25 30
    N/A 60 75% 12.5 15 20
    N/A 45 75% 20 25 30

    REP COUNT REST RPE%RM 1 2 3


    N/A 60 70% 12.5 12.5 12.5
    N/A 60 75% 25 30 35
    N/A 90 85% 40 50 60
    N/A 60 75%
    (3-n-3) 60 85%
    N/A 45 75%
    N/A 60 70%

    REP COUNT REST RPE%RM 1 2 3


    N/A 90 85%
    N/A 90 85%
    N/A 90 85%
    N/A 60 75%

    REP COUNT REST RPE%RM 1 2 3


    (3-n-3) 60 80%
    N/A 90 85%
    N/A 90 85%
    (3-n-3) 60 80%
    N/A 60 80%
    N/A 60 75%
    N/A 45 75%
    N/A 60 75%
    N/A 45 75%

    REP COUNT REST RPE%RM 1 2 3


    N/A 60 70%
    N/A 60 75%
    N/A 90 85%
    N/A 60 75%
    (3-n-3) 60 85%
    N/A 45 75%
    N/A 60 70%

    REP COUNT REST RPE%RM 1 2 3


    N/A 90 85%
    N/A 90 85%
    N/A 90 85%
    N/A 60 75%

    REP COUNT REST RPE%RM 1 2 3


    (3-n-3) 60 80%
    N/A 90 85%
    N/A 90 85%
    (3-n-3) 60 80%
    N/A 60 80%
    N/A 60 75%
    N/A 45 75%
    N/A 60 75%
    N/A 45

    REP COUNT REST RPE%RM 1 2 3


    N/A 60 70%
    N/A 60 75%
    N/A 90 85%
    N/A 60 75%
    (3-n-3) 60 85%
    N/A 45 75%
    N/A 60 70%

    REP COUNT REST RPE%RM 1 2 3


    N/A 90 85%
    N/A 90 85%
    N/A 90 85%
    N/A 60 75%
    NOTES

    NOTES
    Do this along the Bench
    Try to be as far as possible
    Push the legs i.e. use leg thrust to lift the weight
    Whole Arm should be in a line
    Whole Arm should be in a line
    Use Tempo 1-1-1-1
    Grip should be Thumbed Distanced

    NOTES
    Use the bench but don't sit on it
    Be careful about the Grip and Knee position
    Use the bench for maintaining a fixed distance
    Go as heavy as possible

    NOTES
    Grip the handle as lower as possible
    Lift the Bar when it's just 1 inches from the Chest
    Do Lat engagement
    Griping Should be in such a way that both the shoulders are applying equal force.
    Bend your elbow and apply force on elbow joint
    The position and structure of Arms and Waist should be Proper
    Keep elbows close to the ears
    Focus at the First and the Last point
    Shock the Tricep ast the last

    NOTES
    Do this along the Bench
    Try to be as far as possible
    Push the legs i.e. use leg thrust to lift the weight
    Whole Arm should be in a line
    Whole Arm should be in a line
    Use Tempo 1-1-1-1
    Grip should be Thumbed Distanced

    NOTES
    Use the bench but don't sit on it
    Be careful about the Grip and Knee position
    Use the bench for maintaining a fixed distance
    Go as heavy as possible

    NOTES
    Grip the handle as lower as possible
    Lift the Bar when it's just 1 inches from the Chest
    Do Lat engagement
    Griping Should be in such a way that both the shoulders are applying equal force.
    Bend your elbow and apply force on elbow joint
    The position and structure of Arms and Waist should be Proper
    Keep elbows close to the ears
    Focus at the First and the Last point
    Shock the Tricep ast the last

    NOTES
    Do this along the Bench
    Try to be as far as possible
    Push the legs i.e. use leg thrust to lift the weight
    Whole Arm should be in a line
    Whole Arm should be in a line
    Use Tempo 1-1-1-1
    Grip should be Thumbed Distanced

    NOTES
    Use the bench but don't sit on it
    Be careful about the Grip and Knee position
    Use the bench for maintaining a fixed distance
    Go as heavy as possible

    NOTES
    Grip the handle as lower as possible
    Lift the Bar when it's just 1 inches from the Chest
    Do Lat engagement
    Griping Should be in such a way that both the shoulders are applying equal force.
    Bend your elbow and apply force on elbow joint
    The position and structure of Arms and Waist should be Proper
    Keep elbows close to the ears
    Focus at the First and the Last point
    Shock the Tricep ast the last

    NOTES
    Do this along the Bench
    Try to be as far as possible
    Push the legs i.e. use leg thrust to lift the weight
    Whole Arm should be in a line
    Whole Arm should be in a line
    Use Tempo 1-1-1-1
    Grip should be Thumbed Distanced

    NOTES
    Use the bench but don't sit on it
    Be careful about the Grip and Knee position
    Use the bench for maintaining a fixed distance
    Go as heavy as possible
    LSRPE

    LSRPE

    LSRPE

    LSRPE
    LSRPE

    LSRPE
    Use the bench but don't sit on it
    Be careful about the Grip and Knee position
    Use the bench for maintaining a fixed distance
    Go as heavy as possible

    LSRPE

    LSRPE

    LSRPE
    LSRPE

    LSRPE

    LSRPE

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