Professional Documents
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Smolov JR
Smolov JR
Smolov JR
6 Weeks
Bench
190
Squat
225
WEEK 1
BENCH
Warm Up 5 x
Warm Up 5 x
6x6
95
115
135
SQUAT
Warm Up 5 x
Warm Up 5 x
6x6
115
135
160
BENCH
Warm Up 5 x
Warm Up 5 x
7x5
95
115
145
SQUAT
Warm Up 5 x
Warm Up 5 x
7x5
115
135
170
95
115
155
SQUAT
Warm Up 5 x
Warm Up 5 x
8x4
115
135
180
BENCH
Warm Up 5 x
Warm Up 5 x
10 x 3
95
115
165
SQUAT
Warm Up 5 x
Warm Up 5 x
10 x 3
115
135
195
95
115
140
SQUAT
Warm Up 5 x
Warm Up 5 x
6x6
115
135
170
BENCH
Warm Up 5 x
Warm Up 5 x
7x5
95
115
150
SQUAT
Warm Up 5 x
Warm Up 5 x
7x5
115
135
180
95
115
160
SQUAT
Warm Up 5 x
Warm Up 5 x
8x4
115
135
190
BENCH
Warm Up 5 x
Warm Up 5 x
10 x 3
95
115
170
SQUAT
Warm Up 5 x
Warm Up 5 x
10 x 3
115
135
205
95
115
145
SQUAT
Warm Up 5 x
Warm Up 5 x
6x6
115
135
180
BENCH
Warm Up 5 x
Warm Up 5 x
7x5
95
115
155
SQUAT
Warm Up 5 x
Warm Up 5 x
7x5
115
135
190
95
115
165
SQUAT
Warm Up 5 x
Warm Up 5 x
8x4
115
135
200
BENCH
Warm Up 5 x
Warm Up 5 x
10 x 3
95
115
175
SQUAT
Warm Up 5 x
Warm Up 5 x
10 x 3
115
135
215
WEEK 2
BENCH
Warm Up 5 x
Warm Up 5 x
8x4
WEEK 3
BENCH
Warm Up 5 x
Warm Up 5 x
6x6
WEEK 4
BENCH
Warm Up 5 x
Warm Up 5 x
8x4
WEEK 5
BENCH
Warm Up 5 x
Warm Up 5 x
6x6
WEEK 6
BENCH
Warm Up 5 x
Warm Up 5 x
8x4
do not edit the yellow, unless you know what you are doing
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1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
,
,
,
,
,
,
,
,
,
,
,
,
1x10 Plates
1x10 Plates
1x10 Plates
1x10 Plates
2x10 Plates
2x10 Plates
1x10 Plates
1x10 Plates
1x10 Plates
1x10 Plates
2x10 Plates
2x10 Plates
,
,
1x5 Plates
1x5 Plates
,
,
1x5 Plates
1x5 Plates
,
,
1x5 Plates
1x5 Plates
,
,
1x5 Plates
1x5 Plates
,
,
1x5 Plates
1x5 Plates
,
,
1x5 Plates
1x5 Plates
,
,
1x5 Plates
1x5 Plates
,
,
1x5 Plates
1x5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x2.5 Plates
1x5 Plates
1x5 Plates, 1x2.5 Plates
, 1x10 Plates
, 1x10 Plates, 1x2.5 Plates
, 1x10 Plates, 1x5 Plates
, 1x10 Plates, 1x5 Plates, 1x2.5 Plates
, 2x10 Plates
, 2x10 Plates, 1x2.5 Plates
1x25 Plates
1x25 Plates, 1x2.5 Plates
1x25 Plates, 1x5 Plates
1x25 Plates, 1x5 Plates, 1x2.5 Plates
1x35 Plates
1x35 Plates, 1x2.5 Plates
1x35 Plates, 1x5 Plates
1x35 Plates, 1x5 Plates, 1x2.5 Plates
1x45 Plates
1x45 Plates, 1x2.5 Plates
1x45 Plates, 1x5 Plates
1x45 Plates, 1x5 Plates, 1x2.5 Plates
1x45 Plates, 1x10 Plates
1x45 Plates, 1x10 Plates, 1x2.5 Plates
1x45 Plates, 1x10 Plates, 1x5 Plates
1x45 Plates, 1x10 Plates, 1x5 Plates, 1x2.5 Plates
1x45 Plates, 2x10 Plates
1x45 Plates, 2x10 Plates, 1x2.5 Plates
1x45 Plates, 1x25 Plates
1x45 Plates, 1x25 Plates, 1x2.5 Plates
1x45 Plates, 1x25 Plates, 1x5 Plates
1x45 Plates, 1x25 Plates, 1x5 Plates, 1x2.5 Plates
1x45 Plates, 1x35 Plates
1x45 Plates, 1x35 Plates, 1x2.5 Plates
1x45 Plates, 1x35 Plates, 1x5 Plates
1x45 Plates, 1x35 Plates, 1x5 Plates, 1x2.5 Plates
2x45 Plates
2x45 Plates, 1x2.5 Plates
2x45 Plates, 1x5 Plates
2x45 Plates, 1x5 Plates, 1x2.5 Plates
2x45 Plates, 1x10 Plates
2x45 Plates, 1x10 Plates, 1x2.5 Plates
2x45 Plates, 1x10 Plates, 1x5 Plates
2x45 Plates, 1x10 Plates, 1x5 Plates, 1x2.5 Plates
2x45 Plates, 2x10 Plates
2x45 Plates, 2x10 Plates, 1x2.5 Plates
2x45 Plates, 1x25 Plates
2x45 Plates, 1x25 Plates, 1x2.5 Plates
2x45 Plates, 1x25 Plates, 1x5 Plates
2x45 Plates, 1x25 Plates, 1x5 Plates, 1x2.5 Plates