DUP 2 MALE Gym 2 PDF
DUP 2 MALE Gym 2 PDF
DUP 2 MALE Gym 2 PDF
MALE GYM 2
THE CHALLENGE 3.0
A2 PRONATED PULL UP
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 90 2010
2 4 6 90 2010
3 4 6 90 2010
4 4 6 90 2010
1 4 6 90 2010
2 4 6 90 2010
3 4 6 90 2010
4 4 6 90 2010
1 3 6 75 3010
2 3 6 75 3010
3 3 6 75 3010
4 3 6 75 3010
C2 DIPS - WEIGHTED
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 6 75 2210
2 3 6 75 2210
3 3 6 75 2210
4 3 6 75 2210
MALE GYM 3
THE CHALLENGE 3.0
B DEADLIFTS
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 90 4010
2 3 8 90 4010
3 3 8 90 4010
4 3 8 90 4010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
MALE GYM 4
THE CHALLENGE 3.0
1 4 10,10,8,8 75 2010
2 4 10,10,8,8 75 2010
3 4 10,10,8,8 75 2010
4 4 10,10,8,8 75 2010
1 4 Max 75 2010
2 4 Max 75 2010
3 4 Max 75 2010
4 4 Max 75 2010
1 4 10,10,8,8 75 2010
2 4 10,10,8,8 75 2010
3 4 10,10,8,8 75 2010
4 4 10,10,8,8 75 2010
1 4 10,10,8,8 75 2010
2 4 10,10,8,8 75 2010
3 4 10,10,8,8 75 2010
4 4 10,10,8,8 75 2010
C1 CABLE FLYES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 30 2210
2 3 10 30 2210
3 3 10 30 2210
4 3 10 30 2210
1 3 12 60 2011
2 3 12 60 2011
3 3 12 60 2011
4 3 12 60 2011
MALE GYM 5
THE CHALLENGE 3.0
1 3 10 30 2011
2 3 10 30 2011
3 3 10 30 2011
4 3 10 30 2011
1 3 10 60 2010
2 3 10 60 2010
3 3 10 60 2010
4 3 10 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
MALE GYM 6
THE CHALLENGE 3.0
1 4 10 120 2010
2 4 10 120 2010
3 4 10 120 2010
4 4 10 120 2010
B HACK SQUAT
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12 120 2010
2 4 12 120 2010
3 4 12 120 2010
4 4 12 120 2010
1 3 8-10 75 2010
2 3 8-10 75 2010
3 3 8-10 75 2010
4 3 8-10 75 2010
1 4 10 90 2010
2 4 10 90 2010
3 4 10 90 2010
4 4 10 90 2010
E BB GOOD MORNING
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12 90 2010
2 4 12 90 2010
3 4 12 90 2010
4 4 12 90 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
MALE GYM 7
THE CHALLENGE 3.0
1 3 12 15 2010
2 3 12 15 2010
3 3 12 15 2010
4 3 12 15 2010
1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
1 3 12 15 2010
2 3 12 15 2010
3 3 12 15 2010
4 3 12 15 2010
1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
C1 65⁰ DB Y RAISES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 15 2010
2 3 12 15 2010
3 3 12 15 2010
4 3 12 15 2010
1 3 15 120 2010
2 3 15 120 2010
3 3 15 120 2010
4 3 15 120 2010
MALE GYM 8
THE CHALLENGE 3.0
D1 BB CURL 21S
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
TRAINING
1 3 21 (7,7,7) 45 2010
2 3 21 (7,7,7) 45 2010
3 3 21 (7,7,7) 45 2010
4 3 21 (7,7,7) 45 2010
1 3 15 45 2010
2 3 15 45 2010
3 3 15 45 2010
4 3 15 45 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
MALE GYM 9
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