|
Bodybuilder – Undulating Periodization Monday – Upper: Overhead Press Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Chinups Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI DB Decline Press Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Seated Cable Rows Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Wednesday – Lower: Squats Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI SLDLs Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Lunges Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Situps Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Friday – Upper Bench Press Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Yates' Rows Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Dips Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Pulldowns Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Sunday – Lower: Deadlifts Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Split Squats Week A: 8x3 @ 5RM - 75sec RI Week B: 3x12 @ 15RM – 30sec RI Week C: 4x6 @ 8RM – 60sec RI Glute Ham Raises Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI Hyperextensions Week A: 4x10 @ 12RM – 45sec RI Week B: 5x5 @ 7RM – 75sec RI Week C: 5x8 @ 10RM – 60sec RI |
|
Originally Posted by Boost777
What about bent rows for yates, and leg curls for glute ham raises?
|
vBulletin Copyright ©2000 - 2009,
Jelsoft Enterprises Limited.