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  • (RP MPT Advanced) 6x - Arms&Delts

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    Sondra Draws
    499 views3 pages
    The document outlines a 5-week strength training program. Each week increases the weight and decreases the number of repetitions for given exercises like the low incline dumbbell press. The final week deloads the weight and reduces repetitions to half of the first week. Exercises are performed over 3 days per week, increasing sets each week from 3 to 6, then reducing to 2 sets in the deload week.

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    [RP MPT Advanced] 6x - Arms&Delts

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    The document outlines a 5-week strength training program. Each week increases the weight and decreases the number of repetitions for given exercises like the low incline dumbbell press. The final week deloads the weight and reduces repetitions to half of the first week. Exercises are performed over 3 days per week, increasing sets each week from 3 to 6, then reducing to 2 sets in the deload week.

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    © All Rights Reserved
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    499 views3 pages

    (RP MPT Advanced) 6x - Arms&Delts

    Uploaded by

    Sondra Draws
    The document outlines a 5-week strength training program. Each week increases the weight and decreases the number of repetitions for given exercises like the low incline dumbbell press. The final week deloads the weight and reduces repetitions to half of the first week. Exercises are performed over 3 days per week, increasing sets each week from 3 to 6, then reducing to 2 sets in the deload week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Week 1 Week 2 Week 3 Week 4 Week 5: Deload

    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 1: Day 1: Day 1: Day 1: Day 1:
    Low Incline Dumbbell Press 3 0 3/fail Low Incline Dumbbell Press 4 0 3/fail 1 Low Incline Dumbbell Press 5 0 2/fail 1 Low Incline Dumbbell Press 6 0 1/fail Low Incline Dumbbell Press 2 0 1/2 reps of Week 1
    EZ Bar Overhead Tricep Extension 3 0 3/fail EZ Bar Overhead Tricep Extension 4 0 3/fail 1 EZ Bar Overhead Tricep Extension 5 0 2/fail 1 EZ Bar Overhead Tricep Extension 6 0 1/fail EZ Bar Overhead Tricep Extension 2 0 1/2 reps of Week 1
    High Incline Dumbbell Press 3 0 3/fail High Incline Dumbbell Press 4 0 3/fail 1 High Incline Dumbbell Press 5 0 2/fail 1 High Incline Dumbbell Press 6 0 1/fail High Incline Dumbbell Press 2 0 1/2 reps of Week 1
    Dumbbell Side Lateral Raise 3 0 3/fail Dumbbell Side Lateral Raise 4 0 3/fail 1 Dumbbell Side Lateral Raise 5 0 2/fail 1 Dumbbell Side Lateral Raise 6 0 1/fail Dumbbell Side Lateral Raise 2 0 1/2 reps of Week 1
    Low Incline Dumbbell Press 3 0 3/fail Low Incline Dumbbell Press 4 0 3/fail 1 Low Incline Dumbbell Press 4 0 2/fail 1 Low Incline Dumbbell Press 5 0 1/fail Low Incline Dumbbell Press 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 2: Day 2: Day 2: Day 2: Day 2:
    0 3 0 3/fail 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 6 0 3/fail 0 7 0 3/fail 1 0 8 0 2/fail 1 0 9 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 3: Day 3: Day 3: Day 3: Day 3:
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 4 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 4: Day 4: Day 4: Day 4: Day 4:
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 1 0 3 0 3/fail 1 0 4 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 1 0 3 0 3/fail 0 4 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 5: Day 5: Day 5: Day 5: Day 5:
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 6 0 3/fail 1 0 7 0 3/fail 1 0 8 0 2/fail 1 0 8 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 6: Day 6: Day 6: Day 6: Day 6:
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 1 0 4 0 3/fail 1 0 5 0 2/fail 1 0 5 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 1: Day 1: Day 1: Day 1: Day 1:
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 2: Day 2: Day 2: Day 2: Day 2:
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 3: Day 3: Day 3: Day 3: Day 3:
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 4: Day 4: Day 4: Day 4: Day 4:
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 5: Day 5: Day 5: Day 5: Day 5:
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 6 0 3/fail 0 6 0 3/fail 0 6 0 2/fail 0 6 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4 Week 5: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Reps Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 6: Day 6: Day 6: Day 6: Day 6:
    0 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 3 0 1/fail
    Week 1 Week 2 Week 3 Week 4: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 1: Day 1: Day 1: Day 1:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 2: Day 2: Day 2: Day 2:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 5 0 3/fail 0 5 0 3/fail 0 5 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 3: Day 3: Day 3: Day 3:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 4: Day 4: Day 4: Day 4:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 1 0 2/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 5: Day 5: Day 5: Day 5:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 5 0 3/fail 0 5 0 3/fail 0 5 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3 Week 4: Deload
    Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal Rep Results *Rating Exercise Sets Weight Rep Goal
    Day 6: Day 6: Day 6: Day 6:
    0 3 0 3/fail 0 3 0 3/fail 0 3 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 2/fail 0 2 0 1/2 reps of Week 1

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