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DIP 3 MAX *
SUPINATED PUSHDOWN
USE 2.5 FOR KILOS, 5 FOR MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE C
POUNDS 5 BELOW FOR INSTRUCTIONS ON EXERCISES MARKED W
2 3 4
3 MAX * 3 MAX * 3
2-3 SETS X 20+ REPS
3 8 585 2 10 595 2
2-3 SETS OF 8-12 REPS
2-3 SETS OF 12-15 REPS
**
5 MAX 5 MAX 5
U PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL Y
AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
NE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE
LOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
NOTES
REPS WT
8 330
8 250
MAX *
REPS WT
8 620
REPS WT
8 295
8 ADD WT
REPS WT
8 550
8 355
MAX
E SAME WEIGHT UNTIL YOU PERFORM
0 SECOND HOLD IN THE STRETCHED