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  • (RP MPT Novice-Intermediate) 3x - Arms&Delts

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    mishka123
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    bodybuilding

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    [RP MPT Novice-Intermediate] 3x - Arms&Delts

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    bodybuilding

    Drepturi de autor:

    © All Rights Reserved
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    1K vizualizări3 pagini

    (RP MPT Novice-Intermediate) 3x - Arms&Delts

    Încărcat de

    mishka123
    bodybuilding

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca XLSX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 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:
    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 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 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 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 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 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 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 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 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 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 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 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 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 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 4 0 3/fail 0 4 0 3/fail 0 4 0 2/fail 0 4 0 1/fail
    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 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 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 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 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 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 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: Deload
    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:
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3: Deload
    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:
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    Week 1 Week 2 Week 3: Deload
    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:
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 3 0 3/fail 0 3 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 2 0 3/fail 0 2 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1
    0 1 0 3/fail 0 1 0 3/fail 0 2 0 1/2 reps of Week 1

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