Russian 3-Lift 2100 Kg 5450 Kg

Sets X Reps Intensity Day

6 X 4 75% Monday
6 X 5 75% Tuesday
6 X 6 75% Wednesday
5 X 1 85% Thursday
5 X 2 85% Friday
5 X 3 85% Saturday
5 X 4 85% Sunday
4 X 1 90%
4 X 2 90%
4 X 3 90%
3 X 1 95%
3 X 2 95%
1RM X 2 100%

Exercise 1 0.95 0.9 0.85 0.8

Squats 140 133 126 119 112
Bench Press 110 104.5 99 93.5 88
Dead Lift 200 190 180 170 160
 Exercise Day 1 2 3
Squats Monday Pecs Triceps Traps
Bench Press Tuesday Back Biceps Forearm
Rest Wednesday Legs Calves Abs
Dead Lift Thursday Pecs Shoulder Traps
Bench Press Friday Back Biceps Forearm
Rest Saturday Cardio Abs Oblique
Rest Sunday Rest

0.75
105
82.5
150
 Seguimiento Gym
Febrero lb Marzo lb

1 Squats 245Squats
2 Bench Press 175Bench Press
3 Squats 275Squats
4 Deadlift 275Deadlift
5 Bench Press 185Bench Press
6 Squats Squats
7 Bench Press Bench Press
8 Squats Squats
9 Deadlift 315Deadlift
10 Bench Press 198.45Bench Press
11 Squats 275Squats
12 Bench Press Bench Press
13 Squats Squats
14 Deadlift Deadlift
15 Bench Press Bench Press
16 Squats Squats
17 Bench Press Bench Press
18 Squats Squats
19 Deadlift Deadlift
20 Bench Press Bench Press

Febrero kg Marzo kg

1 Squats 111.11Squats 0.00

2 Bench Press 79.37Bench Press 0.00
3 Squats 124.72Squats 0.00
4 Deadlift 124.72Deadlift 0.00
5 Bench Press 83.90Bench Press 0.00
6 Squats 0.00Squats 0.00
7 Bench Press 0.00Bench Press 0.00
8 Squats 0.00Squats 0.00
9 Deadlift 142.86Deadlift 0.00
10 Bench Press 90.00Bench Press 0.00
11 Squats 124.72Squats 0.00
12 Bench Press 0.00Bench Press 0.00
13 Squats 0.00Squats 0.00
14 Deadlift 0.00Deadlift 0.00
15 Bench Press 0.00Bench Press 0.00
16 Squats 0.00Squats 0.00
17 Bench Press 0.00Bench Press 0.00
18 Squats 0.00Squats 0.00
19 Deadlift 0.00Deadlift 0.00
20 Bench Press 0.00Bench Press 0.00
to Gym 2017
Abril lb Mayo lb

Squats Squats
Bench Press Bench Press
Squats Squats
Deadlift Deadlift
Bench Press Bench Press
Squats Squats
Bench Press Bench Press
Squats Squats
Deadlift Deadlift
Bench Press Bench Press
Squats Squats
Bench Press Bench Press
Squats Squats
Deadlift Deadlift
Bench Press Bench Press
Squats Squats
Bench Press Bench Press
Squats Squats
Deadlift Deadlift
Bench Press Bench Press

Abril kg Mayo kg

Squats 0.00Squats 0.00

Bench Press 0.00Bench Press 0.00
Squats 0.00Squats 0.00
Deadlift 0.00Deadlift 0.00
Bench Press 0.00Bench Press 0.00
Squats 0.00Squats 0.00
Bench Press 0.00Bench Press 0.00
Squats 0.00Squats 0.00
Deadlift 0.00Deadlift 0.00
Bench Press 0.00Bench Press 0.00
Squats 0.00Squats 0.00
Bench Press 0.00Bench Press 0.00
Squats 0.00Squats 0.00
Deadlift 0.00Deadlift 0.00
Bench Press 0.00Bench Press 0.00
Squats 0.00Squats 0.00
Bench Press 0.00Bench Press 0.00
Squats 0.00Squats 0.00
Deadlift 0.00Deadlift 0.00
Bench Press 0.00Bench Press 0.00
 Junio lb

Squats
Bench Press
Squats
Deadlift
Bench Press
Squats
Bench Press
Squats
Deadlift
Bench Press
Squats
Bench Press
Squats
Deadlift
Bench Press
Squats
Bench Press
Squats
Deadlift
Bench Press

Junio kg

Squats 0.00
Bench Press 0.00
Squats 0.00
Deadlift 0.00
Bench Press 0.00
Squats 0.00
Bench Press 0.00
Squats 0.00
Deadlift 0.00
Bench Press 0.00
Squats 0.00
Bench Press 0.00
Squats 0.00
Deadlift 0.00
Bench Press 0.00
Squats 0.00
Bench Press 0.00
Squats 0.00
Deadlift 0.00
Bench Press 0.00