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  • Workout Plan

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    J Martin Kuboschek II
    17 views2 pages
    This document outlines a 9 week strength training program with exercises and weight progressions. It includes exercises like deadlift, bench press, overhead press, rows, squats performed 3-4 times per week. It also lists measurements for a person over 12 weeks including weight, height, body fat percentage, neck and belly circumference, and lean vs fat mass.

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    This document outlines a 9 week strength training program with exercises and weight progressions. It includes exercises like deadlift, bench press, overhead press, rows, squats performed 3-4 times per week. It also lists measurements for a person over 12 weeks including weight, height, body fat percentage, neck and belly circumference, and lean vs fat mass.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    17 views2 pages

    Workout Plan

    Uploaded by

    J Martin Kuboschek II
    This document outlines a 9 week strength training program with exercises and weight progressions. It includes exercises like deadlift, bench press, overhead press, rows, squats performed 3-4 times per week. It also lists measurements for a person over 12 weeks including weight, height, body fat percentage, neck and belly circumference, and lean vs fat mass.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    Weeks

    2.4 - 8.4

    (weights in lbs)

    Exercise
    Deadlift (5x5)
    Bench press (5x5)
    Overhead press (5x5)
    Rowing
    Bent over barbell row (5x5)
    Decline weighted situps (5 sets@22lbs)
    Incline DB flyes (5x5)
    Barbell curl (5x5)
    Dip machine (5x5)
    Squat

    1
    110
    110
    ?
    2750
    88
    45
    27.5
    55
    143
    99

    9.4 - 15.4 16.4 - 22.4


    23.4 - 29.4
    2
    3
    4
    121
    132
    143
    121
    132
    137.5
    ?
    ?
    ?
    3437
    4296
    5370
    99
    99
    110
    50
    55
    60
    33
    33
    38.5
    55
    66
    66
    154
    165
    176
    110
    121
    132

    Perform 4 times a week


    Perform 3 times a week
    Perform 2 times a week
    Perform 1 times a week

    Day
    Body fat Weight [lbs] Height [cm]
    5/10/2012 Thursday
    15.04%
    157
    177
    5/17/2012 Thursday
    15.04%
    156
    177
    5/24/2012 Thursday
    15.04%
    157
    177

    30.4 - 6.5.
    5
    154
    148.5
    ?
    6712
    110
    65
    38.5
    77
    187
    143

    7.5. - 13.5. 14.5. - 20.5. 21.5. - 27.5. 28.5. - 2.6.


    6
    7
    8
    9
    165
    176
    187
    187
    154
    159.5
    165
    170.5
    ?
    ?
    ?
    ?
    8390
    10487
    13108
    16385
    121
    121
    132
    132
    70
    75
    80
    80
    44
    44
    49.5
    49.5
    77
    88
    88
    88
    198
    209
    220
    231
    154
    165
    176
    187

    Neck [cm] Belly [cm] Lean mass Fat


    39
    84
    133.39
    39
    84
    132.54
    39
    84
    133.39

    23.61
    23.46
    23.61

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