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    Ricardo Spínola
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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    3 views7 pages

    HPM Week1 Final

    Uploaded by

    Ricardo Spínola

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    WEEK 1 Monday - Upper Body Pressing - 3 Lifts/Lower Body Pressing 1 Lift

    A1. Push Press 1 RM = 3 RM = MTW =

    Weight 0 -40 -30 -20 -10 0 -10 -5 0 -10


    Reps 3 3 3 3 3 3 3 3 3 3
    A2. Shrugs
    Weight
    Reps
    B1. Incline Bench 1 RM = 3 RM = MTW =

    Weight 0 -10 -5 0 -10

    Reps 3 3 3 3 3
    B2. Face Pulls
    Weight
    Reps
    C1. Flat Bench 1 RM = 3 RM = MTW =
    Weight 0 -10 -5 0 -10
    Reps 3 3 3 3 3

    C2. Rear Delt Flies


    Weight
    Reps

    D1. Back Squats 1 RM = 3 RM = MTW =


    Weight 0 -80 -60 -40 -20 0 -40 -20 0 -40

    Reps 3 3 3 3 3 3 3 3 3 3
    Tuesday - Upper Body Pressing - 3 Lifts/Lower Body Pressing 1 Lift
    A1. Push Press 1 RM = 3 RM = MTW =

    Weight 0 -40 -30 -20 -10 0 -10 -5 0 -10


    Reps 3 3 3 3 3 3 3 3 3 3
    A2. Shrugs
    Weight
    Reps
    B1. Incline Bench 1 RM = 3 RM = MTW =

    Weight 0 -10 -5 0 -10

    Reps 3 3 3 3 3
    B2. Face Pulls
    Weight
    Reps
    C1. Flat Bench 1 RM = 3 RM = MTW =
    Weight 0 -10 -5 0 -10

    Reps 3 3 3 3 3

    C2. Rear Delt Flies


    Weight
    Reps

    Conventional
    D1. 1 RM = 3 RM = MTW =
    Deadlift
    Weight 0 -80 -60 -40 -20 0 -40 -20 0 -40

    Reps 3 3 3 3 3 3 3 3 3 3
    Wednesday
    Neural Charge Workout - 3-4 movements emphasizing whole body using light weight and
    being explosive 3-5 reps with about 3-4 rounds/circuits - stop the entire workout before you
    feel any fatigue
    *Do Biceps after the neural charge workout*
    Thursday - Lower Body Pressing - 2 Lifts/Upper Body Pressing 1 Lift
    A1. Back Squats 1 RM = 3 RM = MTW =

    Weight 0 -80 -60 -40 -20 0 -40 -20 0 -40


    Reps 3 3 3 3 3 3 3 3 3 3
    Conventional
    A2. 1 RM = 3 RM = MTW =
    Deadlift
    Weight 0 -40 -20 0 -40
    Reps 3 3 3 3 3
    B1. Incline Bench 1 RM = 3 RM = MTW =

    Weight 0 -80 -60 -40 -20 0 -10 -5 0 -10

    Reps 3 3 3 3 3 3 3 3 3 3
    B2. Face Pulls
    Weight
    Reps

    SLED WORK
    Friday - Lower Body Pressing - 2 Lifts/Upper Body Pressing 1 Lift
    A1. Back Squats 1 RM = 3 RM = MTW =

    Weight 0 -80 -60 -40 -20 0 -40 -20 0 -40


    Reps 3 3 3 3 3 3 3 3 3 3
    Conventional
    A2. 1 RM = 3 RM = MTW =
    Deadlift
    Weight 0 -40 -20 0 -40
    Reps 3 3 3 3 3
    B1. Flat Bench 1 RM = 3 RM = MTW =

    Weight 0 -80 -60 -40 -20 0 -10 -5 0 -10

    Reps 3 3 3 3 3 3 3 3 3 3
    B2. Rear Delt Flies
    Weight
    Reps

    SLED WORK
    Saturday
    Lats and Biceps Workout
    Sunday
    Neural Charge Workout - 3-4 movements emphasizing whole body using light weight and
    being explosive 3-5 reps with about 3-4 rounds/circuits - stop the entire workout before you
    feel any fatigue

    *Do Biceps after the neural charge workout*

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