Professional Documents
Culture Documents
Sheikos Beginner Routine
Sheikos Beginner Routine
asp
Page 1 of 37
http://www.elitefts.com/sheiko/default.asp
10x5
Good mornings
5x5
Wednesday
Deadlift to knees
50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4
Incline bench
6x4
Dips
5x5
Deadlift from pins
55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4
Lunges
5x5
abs
10x3
Friday
Bench
50% 5x1, 60% 5x1, 70% 4x1, 75% 3x2, 80% 2x2,
75% 3x2, 70% 4x1, 60% 6x1, 50% 8x1
Flies
10x5
Squat
50% 5x1, 60% 4x1, 70% 3x2, 75% 3x5
Page 2 of 37
http://www.elitefts.com/sheiko/default.asp
Good mornings
5x5
Week 2
Monday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
Bench
50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5
Flies
10x5
Pushups
10x5
Front squat
45% 3x2, 55% 3x2, 60% 2x4
Good mornings
5x5
Wednesday
Deadlift to knees
50% 3x1, 60% 3x1, 70% 3x2, 75% 2x4
Bench
50% 6x1, 60% 6x2, 65% 6x4
Flies
10x5
Deadlift from pins
Page 3 of 37
http://www.elitefts.com/sheiko/default.asp
Page 4 of 37
http://www.elitefts.com/sheiko/default.asp
10x5
Squats
50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4
Good mornings
5x5
Wednesday
Deadlift off box
50% 3x2, 60% 3x2, 65% 3x4
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2
Flies
10x5
Deadlift from pins
60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3
Lunges
5x5
Friday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7
Flies
10x5
Military press
Page 5 of 37
http://www.elitefts.com/sheiko/default.asp
4x5
Good mornings
5x5
Week 4
Monday
Squat
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5
Bench
55% 5x1, 65% 5x1, 75% 4x5
Flies
10x5
Dips
8x5
Front squats
40% 5x2, 50% 4x2, 60% 3x3
Good mornings
5x5
Wednesday
Bench
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3
Deadlift
50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3, 80% 2x3
Bench
50% 5x1, 60% 5x1, 70% 5x4
Page 6 of 37
http://www.elitefts.com/sheiko/default.asp
Flies
10x5
Friday
Squats
50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
Bench
50% 6x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x2
80% 3x2, 70% 4x1, 60% 6x1, 50% 8x1
Flies
10x5
Dips
8x5
Good mornings
5x5
Abs
10x3
Page 7 of 37
http://www.elitefts.com/sheiko/default.asp
5 put (Friday)
1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 35 (34)
2. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 26 (31)
3. on bars 65.
4. Knee-bends of 50 % 51, 60 % 52, 70 % 44 (31)
4. Rise of a bar on 105.
5. Inclinations with a bar (sitting) 55.
IN TOTAL 96 rises
Page 8 of 37
http://www.elitefts.com/sheiko/default.asp
1 put (Monday)
1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 22.
90 % 13 (26)
2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 26 (27)
3. Pectoral muscles 105.
4. from a floor (hands are wider than shoulders) 105.
5. Knee-bends of 50 % 51, 60 % 41, 70 % 32.80 % 24 (23)
6. Inclinations with a bar (costing{standing}) 55.
IN TOTAL 76 rises
3 (environment{Wednesday})
1. Draft up to knees of 50 % 41, 60 % 42, 70 % 32, 75 % 34 (30)
2. A press laying 50 % 51, 60 % 51, 70 % 42, 75 % 32,
80 % 22, 75 % 32, 70 % 52, 60 % 71, 50 % 91 (60)
3. Pectoral muscles 105.
4. Draft 50 % 41, 60 % 41, 70 % 32, 80 % 35. (29)
5. Knee-bends with a bar in scissors 5+55.
:119 Rises
5 put (Friday)
1. A press laying 50 % 51, 60 % 42, 70 % 32, 80 % 25 (29)
2. Knee-bends of 50 % 51, 60 % 52, 70 % 55 (40)
3. A press laying 55 % 41, 65 % 31, 75 % 25 (17)
Page 9 of 37
http://www.elitefts.com/sheiko/default.asp
4. on bars 85.
5. A press legs{foots} in a simulator 65.
6. Inclinations with a bar (sitting) 65. IN TOTAL 86 rises
IN TOTAL FOR a WEEK: 281 rise
3 WEEK
1 put (Monday)
1. Knee-bends of 50 % 51, 60 % 42, 70 % 32, 80 % 35. (34)
2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 35. (30)
3. Knee-bends of 50 % 61, 60 % 61, 65 % 64 (36)
4. A press laying 55 % 51, 65 % 52, 75 % 44 (31)
5. Chest m- 105.
6. Inclinations with a bar (costing{standing}) 55. :131 rise
3 put (environment{Wednesday})
1. Draft of 50 % 41, 60 % 41, 70 % 32, 80 % 33,
85 % 23 (29)
2. A press laying 50 % 61, 60 % 51, 70 % 42, 75 % 32,
80 % 22, 85 % 12, 80 % 22.75 % 32,
70 % 51, 65 % 71, 60 % 91, 55 % 111,
50 % 131 (86)
3. Pectoral muscles 105.
4. Draft from plinths of 65 % 51, 75 % 52, 85 % 44. (31)
5. Knee-bends with a bar in scissors 5+55.
6. 103.
Page 10 of 37
http://www.elitefts.com/sheiko/default.asp
5 put (Friday)
1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 36 (33)
2. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 23, 80 % 33 (36)
3. A press laying 50 % 51, 60 % 52, 70 % 55. (40)
4. Pectoral muscles 105.
5. Inclinations with a bar (sitting) 55.
IN TOTAL 109
IN TOTAL FOR a WEEK: 386 rises
4 WEEK
1 put (Monday)
1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 22, 90 % 12 (27)
2. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 22, 80 % 32 (31)
3. Pectoral muscles 105.
4. on bars 85.
5. Knee-bends of 55 % 41, 65 % 41, 75 % 35 (23)
6. Inclinations with a bar (costing{standing}) 55.
IN TOTAL 81 rise
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 31, 60 % 332, 70 % 32, 75 % 24 (23)
Page 11 of 37
http://www.elitefts.com/sheiko/default.asp
5 put (Friday)
1. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 37 (36)
2. A press laying 50 % 51, 60 % 41, 70 % 32.80 % 26 (27)
3. Pectoral muscles 105.
4. on bars 85.
5. Inclinations with a bar (sitting) 55. IN TOTAL 63 rises
IN TOTAL FOR a WEEK: 264 rises
IN TOTAL FOR a MONTH: 1296 rises
Page 12 of 37
http://www.elitefts.com/sheiko/default.asp
Page 13 of 37
http://www.elitefts.com/sheiko/default.asp
Page 14 of 37
http://www.elitefts.com/sheiko/default.asp
3 WEEK
1 put (Monday) 1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 35 (30)
2. Knee-bends of 50 % 51, 60 % 51, 70 % 5+8+3+6+2+7+4 (45)
3. A press laying 55 % 51, 65 % 51, 70 % 55 (35)
4. Chest m- 105.
5. Knee-bends in "scissors" 5+55. 6. Inclinations with a bar (costing{standing}) 55.
:110 rises
3 put (environment{Wednesday})
1. Draft up to knees of 50 % 41, 60 % 41, 70 % 32, 80 % 24 (22)
2. A press laying 50 % 81, 55 % 71, 60 % 61, 65 % 51,
70 % 41, 75 % 32, 80 % 22, 85 % 12,
80 % 22, 75 % 31, 70 % 41, 65 % 61,
60 % 81, 55 % 101, 50 % 121 (89 3. Pectoral muscles 105.
4. Draft from plinths of 60 % 41, 70 % 41, 80 % 32, 90 % 23 (20)
5. A press legs{foots} 55.
6. 103. IN TOTAL 141 rise
5 put (Friday)
1. A press laying 50 % 51, 60 % 41, 70 % 32, 80 % 36 (33
2. Knee-bends of 50 % 51, 60 % 41, 70 % 32, 80 % 32,
85 % 23, 80 % 33 (36
3. A press laying 50 % 51, 60 % 52, 70 % 55. (40)
4. Pectoral muscles 105.
5. Inclinations with a bar (sitting) 55.
IN TOTAL 109 rises
Page 15 of 37
http://www.elitefts.com/sheiko/default.asp
Page 16 of 37
http://www.elitefts.com/sheiko/default.asp
1 WEEK
1 day (Monday)
1.Bench press 50% 51,60% 42,70% 32,75% 35.(34)
2.Squat 50% 51,60% 52,70% 55.(40)
3.Bench press 50% 61,60% 62,65% 64.(42)
4.Flat dumbbells flies105.
5.Good mornings (standing) 55.
Total: 116 lifts
3 day (Wednesday)
1.Deadlift 50% 51,60% 52,70% 42,75% 34.(35)
2.Incline bench press 46.
3.Dips 55.
4.Deadlift from boxes 50% 51,60% 52,70% 42,80% 34.(35)
5.Squats Scissors 5+55.
6.Abs 103.
Total: 65 lifts
5 day (Friday)
1.Bench press 50% 71,55% 61,60% 51,65% 41, 70% 32,75% 22,70% 32,65% 41,
60% 61,55% 81,50% 101.(66)
2.Flat dumbbells flies105.
3.Squat 50% 51,60% 42,70% 32,75% 35.(34)
4.French press 105.
5.Good mornings (seating) 55.
Total: 100 lifts
Total in a week: 286 lifts
2 WEEK
1 day (Monday)
1.Squat 50% 51,60% 42,70% 32,80%25.(29)
2.Bench press 50% 51,60% 41,70% 32,80% 26.(27)
3.Flat dumbbells flies105.
4.Push ups on the floor with weight (hands shoulders wider) 105
5.Squat 55% 31,65% 31,75% 34.(18)
6.Good mornings (standing) 55.
Total: 74 lifts
Page 17 of 37
http://www.elitefts.com/sheiko/default.asp
3 day (Wednesday)
1.Deadlift till knees 50% 41,60% 42,70% 44.(28)
2.Bench press 50% 51,60% 52,70% 45.(35)
3.Flat dumbbells flies105.
4.Deadlift 50% 41,60% 41,70% 32,75% 35.(29)
5.Squat scissors 5+55.
Total: 92 lifts
5 day (Friday)
1.Squat 50% 41,60% 41,70% 32,75% 36(29)
2.Bench press 50% 61,60% 51,70% 42,75% 32,80% 22, 75% 41,70% 51,60%
61,50% 71.(51)
3.Flat dumbbells flies105.
4.Triceps 105.
5.Squat 55% 31,65% 31,75% 24.(14)
6.Good mornings (seated) 65.
Total: 80 lifts
Total in a week: 246 lifts
3 WEEK
1 day (Monday)
1.Squat 50% 51,60% 42,70% 32,80% 35.(34)
2.Bench press 50% 51,60% 41,70% 32,80% 35.(30)
3.Flat dumbbells flies105.
4.Push ups with weight 105.
5.Squat 50% 51,60% 51,70% 55.(35)
6.Good mornings (standing) 55.
Total: 99 lifts
3 day (Wednesday)
1.Deadlift till knees 50% 41,60% 41,70% 42,75% 44(32)
2.Bench press 50% 61,60% 51,70% 42,75% 32, 80% 22,75% 32,70% 41,65% 51,
60% 61,55% 71,50% 81.(65)
3.Flat dumbbells flies105.
4.Deadlift from boxes 60% 51,70% 52,80% 44.(31)
5.Squat Scissors 5+55.
6.Abs 103.
Total: 123 lifts
5 day (Friday)
Page 18 of 37
http://www.elitefts.com/sheiko/default.asp
Page 19 of 37
http://www.elitefts.com/sheiko/default.asp
1 week
2 week
3 week
4 week
Monthly
SQUATS
74
90
109
83
356
BENCH PRESS
142
113
162
123
540
DEADLIFTS
70
57
63
26
216
Page 20 of 37
http://www.elitefts.com/sheiko/default.asp
Total in a week
286
260
334
232
1112
GOOD MORNINGS
50
55
50
50
205
OTHER
254
275
255
285
1069
Total in a week
590
590
639
567
Page 21 of 37
http://www.elitefts.com/sheiko/default.asp
2386
Number of workouts
3
3
3
3
12
World Powerlifting
Page 22 of 37
http://www.elitefts.com/sheiko/default.asp
1. Deadlift
50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)
2. Bench
50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2,
80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,
60% 8 x 1, 50%10 x 1.(63)
3. Lateral side rises with dumbbells 10 x 5
4. Deadlift (up to knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28)
5. Good Mornings (upright) 5 x 5
Total: 120
5 Day (Friday)
1. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)
2. Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
3. Bench
55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24)
4. Lateral side rises with dumbbells 10 x 5.
5. Abs 10 x 3.
Total: 87
6 Day (Satturday)
1. Deadlift(you are on the box)
50% 3 x 2, 60% 2 x 4 (14)
Page 23 of 37
http://www.elitefts.com/sheiko/default.asp
2. Incline Benchpress 4 x 6
3. Dips 6 x 5
4. Deadlift(bar is on the boxes)
60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4(26)
5. Good Mornings (seated) 5 x 5
Total: 40
Week total: 339
Week 2
1 Day (Monday)
1. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3,
85% 2 x 3.(30)
2. Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30)
3. Bench
55% 4 x 1, 65% 4 x 2, 75% 4 x 4.(2
4. Lateral side rises with dumbbells 10 x 5
5. Abs 10 x 3
Total: 88
3 Day (Wednesday)
1.Deadlift (you are on the box)
50% 3 x 1, 60% 3 x 2, 65% 2 x 4(17)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3,
Page 24 of 37
http://www.elitefts.com/sheiko/default.asp
Page 25 of 37
http://www.elitefts.com/sheiko/default.asp
Total: 24
Week Total: 287
3 Week
1 Day (Monday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
50% 5 x 1, 60% 5 x 1, 70% 5 x 5.(35)
5.Abs 10 x 3.
Total: 98
3 Day (Wednesday)
1.Deadlift
50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(29)
2.Bench
50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,
70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2,
80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,
60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift(upto knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(2
Page 26 of 37
http://www.elitefts.com/sheiko/default.asp
Page 27 of 37
http://www.elitefts.com/sheiko/default.asp
Page 28 of 37
http://www.elitefts.com/sheiko/default.asp
Page 29 of 37
http://www.elitefts.com/sheiko/default.asp
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1
3.Lateral side rises with dumbbells 8 x 4
4.Abs 10 x 3
Total: 39
3 Day (Wednesday) - skills evaluation
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,
90% 1 x 1, 95%-100% 1 x 2-3.(20)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2,
90% 1 x 1, 95%-100% 1 x 2-3.(20)
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 1,
90% 1 x 1, 95%-100% 1 x 2-3.(16)
Total: 56
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 6.(30)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1
Page 30 of 37
http://www.elitefts.com/sheiko/default.asp
Page 31 of 37
http://www.elitefts.com/sheiko/default.asp
4.Squat
50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24)
5.Abs 10 x 3.
Total: 73
3 Day (Wednesday)
1.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(27)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift(upto knees)
55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21)
5.Good Mornings (upright) 5 x 5.
Total: 75
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 2 x 4.(14)
5.Abs 10 x 3.
Total: 60
Page 32 of 37
http://www.elitefts.com/sheiko/default.asp
6 Day (Saturday)
1.Bench
55% 3 x 1, 65% 3 x 2, 75% 3 x 5 (24)
2.Dips 4 x 5.
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24)
4.Good Mornings (seated) 5 x 5.
Total: 48
Week Total: 256
3 Week
1 Day (Monday)
1.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1
2.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)
3.Bench
55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14)
4.Lateral side rises with dumbbells 8 x 4
5. Good Mornings (upright) 4 x 5
Total: 54
3 Day (Wednesday)
1.Bench
50% 3 x 1.60% 3 x 2, 70% 3 x 2, 80% 3 x 6 (33)
2.Lateral side rises with dumbbells 8 x 4.
Page 33 of 37
http://www.elitefts.com/sheiko/default.asp
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 5 (20)
4.Abs 8 x 3.
Total: 53
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22)
3.Lateral side rises with dumbbells 8 x 4.
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (1
5. Good Mornings (seated) 4 x 4.
Total: 58
6 Day (Saturday)
1.Incline Bench 3 x 5.
2.Dips 4 x 5.
3.Deadlift
50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 3 x 4 (27)
4.Abs 8 x 4.
Total: 27
Week Total: 192
4 Week
1 Day (Monday)
Page 34 of 37
http://www.elitefts.com/sheiko/default.asp
1.Squat
50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5 (22)
3.Lateral side rises with dumbbells 6 x 4.
4.Good Mornings (upright) 4 x 4. Total: 45
3 Day (Wednesday)
1.Bench
50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23)
2.Lateral side rises with dumbbells 6 x 3.
3.Deadlift
50% 3 x 1, 60% 2 x 2, 70% 2 x 2, 75% 2 x 4 (19)
4.Abs 8 x 3.
Total: 42
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 4.(20)
3.Lateral side rises with dumbbells 6 x 3.
4.Good Mornings (seated) 4 x 4.
Total: 38
6 Day (Saturday)
Rest
Page 35 of 37
http://www.elitefts.com/sheiko/default.asp
Links:
http://www.elitefts.com/sheiko/default.asp
http://www.joeskopec.com/programs.html
Page 36 of 37
http://www.elitefts.com/sheiko/default.asp
Page 37 of 37