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  • DAY Exercise Weight Sets Reps

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    Afaan Shakeeb
    25 views4 pages
    This document outlines a weightlifting routine for week 1. It includes the lifter's starting max weights for squats, bench press, and deadlifts. It then lists the exercises, weights, sets, and reps completed each day of week 1. The routine focuses on compound lower body and pushing exercises multiple times per week with accessory work included each day. Volume calculations are provided for each exercise and day as well.

    Original Description:

    DUP training spreadsheet

    Original Title

    DUP Training

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    This document outlines a weightlifting routine for week 1. It includes the lifter's starting max weights for squats, bench press, and deadlifts. It then lists the exercises, weights, sets, and reps completed each day of week 1. The routine focuses on compound lower body and pushing exercises multiple times per week with accessory work included each day. Volume calculations are provided for each exercise and day as well.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    25 views4 pages

    DAY Exercise Weight Sets Reps

    Uploaded by

    Afaan Shakeeb
    This document outlines a weightlifting routine for week 1. It includes the lifter's starting max weights for squats, bench press, and deadlifts. It then lists the exercises, weights, sets, and reps completed each day of week 1. The routine focuses on compound lower body and pushing exercises multiple times per week with accessory work included each day. Volume calculations are provided for each exercise and day as well.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 4

    Start Week 5/1/2015

    Squat 165kg
    Bench 120kg
    Dead 210kg
    WEEK 1
    DAY EXERCISE WEIGHT SETS REPS
    MONDAY SQUAT 130 6 3
    BENCH 85 4 8
    DEAD 170 3 5
    INCLINE DB 32.5 4 8
    INCLINE FLIES 15 4 8
    TRICEP PRESSDOWN 57 4 10
    DB TRICEP 10 3 10
    WEDNESDAY DEAD 170 6 3
    BENCH 95 5 5
    SQUAT 110 4 8
    HACK SQUAT 120 4 8
    LUNGES
    LEG EXTENSIONS
    HAMSTRING CURLS
    THURSDAY OHP 60 4 8
    DB SHOULDER PRESS 32.5 4 8
    UPRIGHT ROW 50 4 8
    BTN SHOULDER PRESS 50 4 8
    SIDE RAISES 4 10
    REVERSE PEC DECK 4 10
    DB CURLS 4 10
    PREACHER CURLS 4 10
    CABLE CURLS 4 10
    FOREARMS 4 10
    FRIDAY SQUAT 130 5 5
    BENCH 95 6 3
    DEAD 150 4 8
    BARBELL ROW 70 4 8
    REVERSE BB ROW 60 4 8
    LAT PULL DOWN 4 8
    DB ROW 4 8
    SUNDAY
    VOLUME WEIGHT SETS REPS VOLUME
    2340
    2720
    2550
    1040
    480
    2280
    300
    3060
    2375
    3520
    3840
    0
    0
    0
    1920
    1040
    1600
    1600
    0
    0
    0
    0
    0
    0
    3250
    1710
    4800
    2240
    1920
    0
    0
    WEIGHT SETS REPS VOLUME WEIGHT
    SETS REPS VOLUME

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