Scribd Logo
Încărcați

Bine ați venit la Scribd!

  • 6 Weeks To Superhero

    Încărcat de

    Johnny Cisneros
    51 vizualizări2 pagini
    Complete 4-6 rounds of circuit a, Then rest as long as it takes to set up for Circuit B. Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds.

    Descriere originală:

    Titlu original

    6 Weeks to Superhero

    Drepturi de autor

    © Attribution Non-Commercial (BY-NC)

    Formate disponibile

    PDF, TXT sau citiți online pe Scribd

    Vi se pare util acest document?

    Este necorespunzător acest conținut?

    Raportați acest document
    Complete 4-6 rounds of circuit a, Then rest as long as it takes to set up for Circuit B. Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    51 vizualizări2 pagini

    6 Weeks To Superhero

    Încărcat de

    Johnny Cisneros
    Complete 4-6 rounds of circuit a, Then rest as long as it takes to set up for Circuit B. Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 2

    Circuit A 1A 2A 3A 4A 5A 6A

    Monday

    Tuesday
    10 Min Warmup

    Wednesday
    10 Min Warmup

    Thursday

    Friday
    10 Min Warmup

    Saturday
    10 Min Warmup Top Half Bench Press 35R Bench Press 3-5R Speed dumbbell Press 50% MX 20 Sec Plyo Push Up 5-10R Cable Chest Press From Linebacker Position 10R

    Sunday
    HIIT 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog

    Top Half Seated Top half Dead lift Above Overhead Press OVRLD Knee 3-5R 2-5R Standing Military Press 3-5R Rest Push Press 2-3R Speed Shoulder Press 40% MX 20 Seconds Cable Row linebacker shoulder press 8-10R Dead lift From Floor 35R Power clean from hang EXPLOSIVE 2-3R Jump good morning 810R Broad Jump HORIZONTAL 8-10R Rest

    Top Half Squat 2-5R

    Front Squat 3-5R Power Snatch from Hang 2-3R Jump Squat with dumbbell 8-10R Rapid Fire Vertical Jumps 8-10R

    30 to 90 seconds of rest between each exercise, except for Sunday. Complete 4-6 rounds of Circuit A. Then rest as long as it takes to set up for Circuit B. Circuit B 1B 2B 3B 4B 5B 6B Weeks 2-3: Use the same weight but add 1 rep per week. Week 4: Drop 2 reps and add 10-20 pounds. Weeks 5-6: Use the same weight and add 1 rep per week.
    Rest 10 Min Warmup 10 Min Warmup Top half bench press 35R Bench Press 3-5R Speed dumbbell Press 50% MX 20 Sec Plyo Push Up 5-10R Cable Chest Press From Linebacker Position 10R 10 Min Warmup Top Half Seated Overhead Press 2-5R Standing Military Press 3-5R Rest Push Press 2-3R Speed Shoulder Press 40% MX 20 Seconds Cable Row linebacker shoulder press 8-10R 10 Min Warmup Top Half Deadlift 5R 3HIIT 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog 20 Sec @ 100% 50 Sec @ slow jog

    Top Half Squat 2-5R

    Front Squat 3-5 Power Clean from hang 2-3R Jump Squat with dumbbell 8-10R Rapid Fire Vertical Jumps 8-10R

    Deadlift from Floor 35R Power clean from hang EXPLOSIVE 2-3R Jump Good Morning 810R Broad Jump HORIZONTAL 8-10R

    DO NOT FATIGUE YOURSELF ON THE FIRST ROUND

    Tuesday Wed Thur Friday Sat Sun Tuesday Wed Thur Friday Sat Sun Tuesday Wed Thur Friday Sat Sun

    S-ar putea să vă placă și