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  • Super Squat Routine

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    Stanley Yun
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    This document outlines a super squat program to be done 3 times a week. It involves 1 set of 20 reps of squats at 105kg as the main goal. Warm up sets start at 40kg and build to a moderate set of 60kg before the super squat set starts at 80kg. After squats, the program includes pullovers, chin ups, dips, and decline sit ups done in circuits with short rests in between as accessory exercises. Tips include drinking a gallon of milk daily and increasing the squat weight by 5kg every other workout.

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    Super squat routine

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    This document outlines a super squat program to be done 3 times a week. It involves 1 set of 20 reps of squats at 105kg as the main goal. Warm up sets start at 40kg and build to a moderate set of 60kg before the super squat set starts at 80kg. After squats, the program includes pullovers, chin ups, dips, and decline sit ups done in circuits with short rests in between as accessory exercises. Tips include drinking a gallon of milk daily and increasing the squat weight by 5kg every other workout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    2K views2 pages

    Super Squat Routine

    Uploaded by

    Stanley Yun
    This document outlines a super squat program to be done 3 times a week. It involves 1 set of 20 reps of squats at 105kg as the main goal. Warm up sets start at 40kg and build to a moderate set of 60kg before the super squat set starts at 80kg. After squats, the program includes pullovers, chin ups, dips, and decline sit ups done in circuits with short rests in between as accessory exercises. Tips include drinking a gallon of milk daily and increasing the squat weight by 5kg every other workout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
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    <Super Squat Program>

    Monday/Wednesday/Friday Super Squat 105 kg * 20 reps => 1 set (Goal) Program 1) 2~3 Easy warm up sets (40/40/50) 2) 1 Moderate weight (60) 3) 1 Super Squat set (80 ) <Full Squat> 4) Pullover 1 set of 20 ribs (stretching the rib cage) 5) Chin ups (Do a set of chin ups for as many reps as I can) 6) Rest a min 7) Dips ( Do a set of dips for as many reps as I can) 8) Rest a min 9) Decline Bench Sit ups ( Do a set of sit ups for as many reps) 10) <Tips> 1. 1 Gallon of milk (3L) 2. Add 5 kg for every second workout Do (5~9) this circuit 3 times total

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