Shredded By Science 1 FB : Shredded By Science

Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 2 FB : Shredded By Science
Website: www.shreddedbyscience.com
Split Squat (Non RFE)Twitter: @shredbyscience
3
e-mail: [email protected]
Swiss Ball Hamstring Curls 3
Banded Hip Thrusts (heavy band) 3
Seated Calf Raises 3
Cable Crunches (BW on stack) 4
Farmers Walks 5

Session 2 Sets
Bench Press 4
Close Grip Bench 3
Seated DB OHP 3
Face Pulls 3
Tricep Pressdown (cable) 3
Tricep Pressdown (band) 2
Shredded By Science 3 FB : Shredded By Science
Website: www.shreddedbyscience.com
Pressup Twitter: @shredbyscience
3
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Chest Supported Row 3
Back Extension/Reverse Hyper 3
Lying Leg Curl (BFR - keep wraps on) 4
Leg Extension (BFR - keep wraps on from
leg curls) 4
Ab Rollouts 2
Prowler Push (BW on prowler) 4

Session 4 Sets
Shredded By Science 4 FB : Shredded By Science
Website: www.shreddedbyscience.com
Military Press Twitter: @shredbyscience
4
e-mail: [email protected]
Flat DB Press 3
Dips (add weight) 3
Lat Pulldown (Neutral Grip) 4
Seated Row (Wide Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 5 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - 1010
Shredded By Science 6 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
1 min 9 Twitter: @shredbyscience
3010
e-mail: [email protected]
10 to 15 1 min 9 2121
AMRAP 1 min 10 3012
15 to 20 1 min 10 2222
AMRAP 1 min 10 -
30 second carry 30s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 2111
8 to 12 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
Shredded By Science 7 FB : Shredded By Science
Website:
AMRAPwww.shreddedbyscience.com
1 min 10 Twitter: @shredbyscience
1111
e-mail: [email protected]
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 3110
10 to 15 1 min 9 2112
30, 15, 15, 15 30s 10 1010

30, 15, 15, 15 30s 10 1010

AMRAP 1 min 10 3110
60s 60s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
Shredded By Science 8 FB : Shredded By Science
Website:
APRE 10RMwww.shreddedbyscience.com
2 mins - Twitter:
- @shredbyscience
e-mail: [email protected]
8 to 12 1 min 9 3110
8 to 12 1 min 9 2112
8 to 12 30s 10 3011
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
Shredded By Science 9 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 10 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ages
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 11 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
ages
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ages
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 12 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ages
Shredded By Science 13 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 14 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 15 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0

0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
Shredded By Science 16 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 17 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 18 FB : Shredded By Science
Website: www.shreddedbyscience.com
Split Squat (Non RFE)Twitter: @shredbyscience
3
e-mail: [email protected]
Swiss Ball Hamstring Curls 3
Banded Hip Thrusts (heavy band) 3
Seated Calf Raises 3
Cable Crunches (BW on stack) 4
Farmers Walks 5

Session 2 Sets
Bench Press 4
Close Grip Bench 3
Seated DB OHP 3
Face Pulls 3
Tricep Pressdown (cable) 3
Tricep Pressdown (band) 2
Shredded By Science 19 FB : Shredded By Science
Website: www.shreddedbyscience.com
Pressup Twitter: @shredbyscience
3
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Chest Supported Row 3
Back Extension/Reverse Hyper 3
Lying Leg Curl (BFR - keep wraps on) 4
Leg Extension (BFR - keep wraps on from
leg curls) 4
Ab Rollouts 2
Prowler Push (BW on prowler) 4

Session 4 Sets
Shredded By Science 20 FB : Shredded By Science
Website: www.shreddedbyscience.com
Military Press Twitter: @shredbyscience
4
e-mail: [email protected]
Flat DB Press 3
Dips (add weight) 3
Lat Pulldown (Neutral Grip) 4
Seated Row (Wide Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 21 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - 1010
Shredded By Science 22 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
1 min 9 Twitter: @shredbyscience
3010
e-mail: [email protected]
10 to 15 1 min 9 2121
AMRAP 1 min 10 3012
15 to 20 1 min 10 2222
AMRAP 1 min 10 -
30 second carry 30s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 2111
8 to 12 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
Shredded By Science 23 FB : Shredded By Science
Website:
AMRAPwww.shreddedbyscience.com
1 min 10 Twitter: @shredbyscience
1111
e-mail: [email protected]
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 3110
10 to 15 1 min 9 2112
30, 15, 15, 15 30s 10 1010

30, 15, 15, 15 30s 10 1010

AMRAP 1 min 10 3110
60s 60s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
Shredded By Science 24 FB : Shredded By Science
Website:
APRE 10RMwww.shreddedbyscience.com
2 mins - Twitter:
- @shredbyscience
e-mail: [email protected]
8 to 12 1 min 9 3110
8 to 12 1 min 9 2112
8 to 12 30s 10 3011
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
Shredded By Science 25 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 26 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 27 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 28 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 29 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 30 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 31 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0

0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
Shredded By Science 32 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 33 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 34 FB : Shredded By Science
Website: www.shreddedbyscience.com
Split Squat (Non RFE)Twitter: @shredbyscience
3
e-mail: [email protected]
Swiss Ball Hamstring Curls 3
Banded Hip Thrusts (heavy band) 3
Seated Calf Raises 3
Cable Crunches (BW on stack) 4
Farmers Walks 5

Session 2 Sets
Bench Press 4
Close Grip Bench 3
Seated DB OHP 3
Face Pulls 3
Tricep Pressdown (cable) 3
Tricep Pressdown (band) 2
Shredded By Science 35 FB : Shredded By Science
Website: www.shreddedbyscience.com
Pressup Twitter: @shredbyscience
3
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Chest Supported Row 3
Back Extension/Reverse Hyper 3
Lying Leg Curl (BFR - keep wraps on) 4
Leg Extension (BFR - keep wraps on from
leg curls) 4
Ab Rollouts 2
Prowler Push (BW on prowler) 4

Session 4 Sets
Shredded By Science 36 FB : Shredded By Science
Website: www.shreddedbyscience.com
Military Press Twitter: @shredbyscience
4
e-mail: [email protected]
Flat DB Press 3
Dips (add weight) 3
Lat Pulldown (Neutral Grip) 4
Seated Row (Wide Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 37 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - 1010
Shredded By Science 38 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
1 min 9 Twitter: @shredbyscience
3010
e-mail: [email protected]
10 to 15 1 min 9 2121
AMRAP 1 min 10 3012
15 to 20 1 min 10 2222
AMRAP 1 min 10 -
30 second carry 30s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 2111
8 to 12 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
Shredded By Science 39 FB : Shredded By Science
Website:
AMRAPwww.shreddedbyscience.com
1 min 10 Twitter: @shredbyscience
1111
e-mail: [email protected]
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 3110
10 to 15 1 min 9 2112
30, 15, 15, 15 30s 10 1010

30, 15, 15, 15 30s 10 1010

AMRAP 1 min 10 3110
60s 60s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
Shredded By Science 40 FB : Shredded By Science
Website:
APRE 10RMwww.shreddedbyscience.com
2 mins - Twitter:
- @shredbyscience
e-mail: [email protected]
8 to 12 1 min 9 3110
8 to 12 1 min 9 2112
8 to 12 30s 10 3011
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
Shredded By Science 41 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 42 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 43 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 44 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 45 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 46 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 47 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0

0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
Shredded By Science 48 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 49 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 50 FB : Shredded By Science
Website: www.shreddedbyscience.com
Split Squat (Non RFE) Twitter: @shredbyscience
3
e-mail: [email protected]
Swiss Ball Hamstring Curls 3
Banded Hip Thrusts (heavy band) 3
Seated Calf Raises 3
Cable Crunches (BW on stack) 4
Farmers Walks 5

Session 2 Sets
Bench Press 4
Close Grip Bench 3
Seated DB OHP 3
Face Pulls 3
Tricep Pressdown (cable) 3
Tricep Pressdown (band) 2
Shredded By Science 51 FB : Shredded By Science
Website: www.shreddedbyscience.com
Pressup Twitter: @shredbyscience
3
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Chest Supported Row 3
Back Extension/Reverse Hyper 3
Lying Leg Curl (BFR - keep wraps on) 4
Leg Extension (BFR - keep wraps on from
leg curls) 4
Ab Rollouts 2
Prowler Push (BW on prowler) 4

Session 4 Sets
Shredded By Science 52 FB : Shredded By Science
Website: www.shreddedbyscience.com
Military Press Twitter: @shredbyscience
4
e-mail: [email protected]
Flat DB Press 3
Dips (add weight) 3
Lat Pulldown (Neutral Grip) 4
Seated Row (Wide Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 53 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - 1010
Shredded By Science 54 FB : Shredded By Science
Website: www.shreddedbyscience.com
8 to 12 1 min 9 Twitter:
3010 @shredbyscience
e-mail: [email protected]
10 to 15 1 min 9 2121
AMRAP 1 min 10 3012
15 to 20 1 min 10 2222
AMRAP 1 min 10 -
30 second carry 30s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 2111
8 to 12 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
Shredded By Science 55 FB : Shredded By Science
Website:
AMRAP www.shreddedbyscience.com
1 min 10 Twitter:
1111 @shredbyscience
e-mail: [email protected]
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 10RM 2 mins - -
8 to 12 1 min 9 3110
10 to 15 1 min 9 2112
30, 15, 15, 15 30s 10 1010

30, 15, 15, 15 30s 10 1010

AMRAP 1 min 10 3110
60s 60s 9 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
Shredded By Science 56 FB : Shredded By Science
Website: www.shreddedbyscience.com
APRE 10RM 2 mins - Twitter:
- @shredbyscience
e-mail: [email protected]
8 to 12 1 min 9 3110
8 to 12 1 min 9 2112
8 to 12 30s 10 3011
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
 Shredded By Science 57 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 58 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

es
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 59 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
es
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

es
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 60 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

es
Shredded By Science 61 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 62 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0! @shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 63 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0! @shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0

0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
Shredded By Science 64 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0! @shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 65 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 66 FB : Shredded By Science
Website: www.shreddedbyscience.com
Front Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Lying Hamstring Curl 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Close Grip Floor Press 3
Single Arm DB OHP 3
Face Pulls 3
Overhead Tricep Extension (cable) 3
Overhead Tricep Extension (band) 2
Pressup 3
Shredded By Science 67 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Pendlay Row 3
Back Extension/Reverse Hyper 3
Swiss Ball Hamstring Curls (BW) 4
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Flat DB Press 3
Dips (add weight) 3
Shredded By Science 68 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
Lat Pulldown (Wide Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 69 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - 1010
Shredded By Science 70 FB : Shredded By Science
Website:
6 to 8www.shreddedbyscience.com
1 min 9 Twitter: @shredbyscience
3010
e-mail: [email protected]
8 to 12 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 2111
6 to 8 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 71 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
10 to 15 1 min 9 2112
AMRAP 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
6 to 8 1 min 9 2112
Shredded By Science 72 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
Shredded By Science 73 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 74 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 75 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 76 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 77 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 78 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 79 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 80 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 81 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 82 FB : Shredded By Science
Website: www.shreddedbyscience.com
Front Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Lying Hamstring Curl 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Close Grip Floor Press 3
Single Arm DB OHP 3
Face Pulls 3
Overhead Tricep Extension (cable) 3
Overhead Tricep Extension (band) 2
Pressup 3
Shredded By Science 83 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Pendlay Row 3
Back Extension/Reverse Hyper 3
Swiss Ball Hamstring Curls (BW) 4
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Flat DB Press 3
Dips (add weight) 3
Shredded By Science 84 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
Lat Pulldown (Wide Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 85 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - 1010
Shredded By Science 86 FB : Shredded By Science
Website:
6 to 8www.shreddedbyscience.com
1 min 9 Twitter: @shredbyscience
3010
e-mail: [email protected]
8 to 12 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 2111
6 to 8 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 87 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
10 to 15 1 min 9 2112
AMRAP 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
6 to 8 1 min 9 2112
Shredded By Science 88 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
Shredded By Science 89 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 90 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 91 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 92 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 93 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 94 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 95 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 96 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 97 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 98 FB : Shredded By Science
Website: www.shreddedbyscience.com
Front Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Lying Hamstring Curl 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Close Grip Floor Press 3
Single Arm DB OHP 3
Face Pulls 3
Overhead Tricep Extension (cable) 3
Overhead Tricep Extension (band) 2
Pressup 3
Shredded By Science 99 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Pendlay Row 3
Back Extension/Reverse Hyper 3
Swiss Ball Hamstring Curls (BW) 4
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Flat DB Press 3
Dips (add weight) 3
Shredded By Science 100 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
Lat Pulldown (Wide Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 101 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - 1010
Shredded By Science 102 FB : Shredded By Science
Website:
6 to 8www.shreddedbyscience.com
1 min 9 Twitter: @shredbyscience
3010
e-mail: [email protected]
8 to 12 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 2111
6 to 8 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 103 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
10 to 15 1 min 9 2112
AMRAP 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
6 to 8 1 min 9 2112
Shredded By Science 104 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
Shredded By Science 105 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 106 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 107 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 108 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 109 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 110 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 111 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 112 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 113 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 114 FB : Shredded By Science
Website: www.shreddedbyscience.com
Front Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Lying Hamstring Curl 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Close Grip Floor Press 3
Single Arm DB OHP 3
Face Pulls 3
Overhead Tricep Extension (cable) 3
Overhead Tricep Extension (band) 2
Pressup 3
Shredded By Science 115 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Pendlay Row 3
Back Extension/Reverse Hyper 3
Swiss Ball Hamstring Curls (BW) 4
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Flat DB Press 3
Dips (add weight) 3
Shredded By Science 116 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
Lat Pulldown (Wide Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl (BFR) 4
Shredded By Science 117 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - 1010
Shredded By Science 118 FB : Shredded By Science
Website:
6 to 8www.shreddedbyscience.com
1 min 9 Twitter: @shredbyscience
3010
e-mail: [email protected]
8 to 12 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 2111
6 to 8 1 min 9 2010
15 to 20 1 min 9 2222
8 to 12 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 119 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
10 to 15 1 min 9 2112
AMRAP 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 6RM 2 mins - -
6 to 8 1 min 9 3110
6 to 8 1 min 9 2112
Shredded By Science 120 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
30, 15, 15, 15 60s 9 1111
Total/Averages
Shredded By Science 121 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 122 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 123 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 124 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 125 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 126 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 127 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 128 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 129 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 130 FB : Shredded By Science
Website: www.shreddedbyscience.com
Back Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Glute Ham Raise/Nordics 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Paused Bench Press 3
Seated Military Press 3
Face Pulls 3
Dips (BW only) 3
Chins (BW only) 2
Pressup 3
Shredded By Science 131 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Deadlift from blocks (below knee) 3
Pendlay Row 3
Leg Press (2xBW on Stack) 1
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Military Press 3
Dips (add weight) 3
Shredded By Science 132 FB : Shredded By Science
Website:Latwww.shreddedbyscience.com
Twitter: @shredbyscience
Pulldown (Neutral Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl 4
Shredded By Science 133 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - 1010
Shredded By Science 134 FB : Shredded By Science
Website:
4 to 6www.shreddedbyscience.com
2 mins 8 Twitter: @shredbyscience
1010
e-mail: [email protected]
AMRAP 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 1211
4 to 6 2 mins 8 2010
15 to 20 1 min 9 2222
AMRAP 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 135 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 2 mins 9 2112
Rest pause to 50 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 1 min 9 2112
Shredded By Science 136 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
8 to 12 60s 9 1111
Total/Averages
Shredded By Science 137 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 138 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 139 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 140 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 141 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 142 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 143 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 144 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 145 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 146 FB : Shredded By Science
Website: www.shreddedbyscience.com
Back Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Glute Ham Raise/Nordics 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Paused Bench Press 3
Seated Military Press 3
Face Pulls 3
Dips (BW only) 3
Chins (BW only) 2
Pressup 3
Shredded By Science 147 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Deadlift from blocks (below knee) 3
Pendlay Row 3
Leg Press (2xBW on Stack) 1
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Military Press 3
Dips (add weight) 3
Shredded By Science 148 FB : Shredded By Science
Website:Latwww.shreddedbyscience.com
Twitter: @shredbyscience
Pulldown (Neutral Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl 4
Shredded By Science 149 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - 1010
Shredded By Science 150 FB : Shredded By Science
Website:
4 to 6www.shreddedbyscience.com
2 mins 8 Twitter: @shredbyscience
1010
e-mail: [email protected]
AMRAP 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 1211
4 to 6 2 mins 8 2010
15 to 20 1 min 9 2222
AMRAP 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 151 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 2 mins 9 2112
Rest pause to 50 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 1 min 9 2112
Shredded By Science 152 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
8 to 12 60s 9 1111
Total/Averages
Shredded By Science 153 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 154 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 155 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 156 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 157 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 158 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 159 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 160 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 161 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 162 FB : Shredded By Science
Website: www.shreddedbyscience.com
Back Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Glute Ham Raise/Nordics 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Paused Bench Press 3
Seated Military Press 3
Face Pulls 3
Dips (BW only) 3
Chins (BW only) 2
Pressup 3
Shredded By Science 163 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Deadlift from blocks (below knee) 3
Pendlay Row 3
Leg Press (2xBW on Stack) 1
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Military Press 3
Dips (add weight) 3
Shredded By Science 164 FB : Shredded By Science
Website:Latwww.shreddedbyscience.com
Twitter: @shredbyscience
Pulldown (Neutral Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl 4
Shredded By Science 165 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - 1010
Shredded By Science 166 FB : Shredded By Science
Website:
4 to 6www.shreddedbyscience.com
2 mins 8 Twitter: @shredbyscience
1010
e-mail: [email protected]
AMRAP 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 1211
4 to 6 2 mins 8 2010
15 to 20 1 min 9 2222
AMRAP 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 167 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 2 mins 9 2112
Rest pause to 50 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 1 min 9 2112
Shredded By Science 168 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
8 to 12 60s 9 1111
Total/Averages
Shredded By Science 169 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 170 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 171 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 172 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 173 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 174 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 175 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 176 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 177 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 1 Sets
Back Squat 4
Shredded By Science 178 FB : Shredded By Science
Website: www.shreddedbyscience.com
Back Squat Twitter: @shredbyscience
3
e-mail: [email protected]
Glute Ham Raise/Nordics 3
Banded Hip Thrusts (heavy band) 3
Standing Calf Raise 3
Cable Crunches (1.5 BW on stack) 4

Session 2 Sets
Bench Press 4
Paused Bench Press 3
Seated Military Press 3
Face Pulls 3
Dips (BW only) 3
Chins (BW only) 2
Pressup 3
Shredded By Science 179 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Session 3 Sets
Deadlift 4
Deadlift from blocks (below knee) 3
Pendlay Row 3
Leg Press (2xBW on Stack) 1
Leg Extension (BW on stack) 4
Ab Rollouts 2

Session 4 Sets
Military Press 4
Military Press 3
Dips (add weight) 3
Shredded By Science 180 FB : Shredded By Science
Website:Latwww.shreddedbyscience.com
Twitter: @shredbyscience
Pulldown (Neutral Grip) 4
e-mail: [email protected]
Seated Row (Neutral Grip) 4
Chins (BW only) 3
Dumbbell Curl 4
Shredded By Science 181 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Name
Key

TRAINING

Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - 1010
Shredded By Science 182 FB : Shredded By Science
Website:
4 to 6www.shreddedbyscience.com
2 mins 8 Twitter: @shredbyscience
1010
e-mail: [email protected]
AMRAP 1 min 9 2121
AMRAP 1 min 10 3012
8 to 12 1 min 10 2222
AMRAP 1 min 10 -
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 1211
4 to 6 2 mins 8 2010
15 to 20 1 min 9 2222
AMRAP 1 min 9 1010
AMRAP 1 min 9 1010
AMRAP 1 min 10 1111
Shredded By Science 183 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter:Total/Averages
@shredbyscience
e-mail: [email protected]
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 2 mins 9 2112
Rest pause to 50 30s 10 1010
AMRAP 30s 10 1010
AMRAP 1 min 10 3110
Total/Averages
Set 1
Reps Rest RPE Tempo Weight Reps RPE
APRE 3RM 2 mins - -
4 to 6 2 mins 8 -
4 to 6 1 min 9 2112
Shredded By Science 184 FB : Shredded By Science
Website:
8 to 12www.shreddedbyscience.com
30s 10 Twitter: @shredbyscience
3011
e-mail: [email protected]
12 to 15 30s 10 3012
AMRAP 1 min 10 3011
8 to 12 60s 9 1111
Total/Averages
Shredded By Science 185 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

APRE Training
DB - Dumbbell

TRAINING NOTES

Set 2 Set 3 Set 4 Set 5

Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 186 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 187 FB : Shredded By Science
gesWebsite: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight

ges
Set 2 Set 3 Set 4 Set 5
Weight Reps RPE Weight Reps RPE Weight Reps RPE Weight
 Shredded By Science 188 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

ges
Shredded By Science 189 FB : Shredded By Science
Website: www.shreddedbyscience.com
Twitter: @shredbyscience
e-mail: [email protected]

Set 5 Set 6 Volume Per

Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
 Shredded By Science 190 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 Shredded By Science 191 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected] Volume Per
Set 5 Set 6 Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Set 5 Set 6 Volume Per
Total Average Exercise
Reps RPE Weight Reps RPE Reps RPE
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
Shredded By Science 192 FB : Shredded By Science
Website: www.shreddedbyscience.com
0 Twitter:
#DIV/0!@shredbyscience
0
e-mail: [email protected]
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
0 #DIV/0! 0
 193_x000D_

% of RM Scale Rate of Perceived Exertion (RPE) Scale

Percentage of 1 Rep Max No of Reps Weight RPE Decription of Effort

100 1 150 10 Maximal- No more Reps in the bank
95 2 143 9 Last Rep is tough but you have 1 rep in the bank
90 4 135 8 Weight to heavy to maintain bar speed. 2-3 reps in the bank
85 6 128 7 Weight moves quickly on maximal force (Speed Work)
80 8 120 6 Light Weight Speed Work, moves quick on a moderate force
75 10 113 5 Warm Up Set
70 15 105
65 20 98
Occlusion 30 30 45
Instructions: Type in 1 Rep Maximum at the top of the weight column

[email protected]_x000D__x000D_