95% 2RM 90% 4RM 80% 75% 10RM 85% 100% 6RM 8RM

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Jasper Jacob Gaines
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MAXIMUM LIFT BASED ON REPETITIONS use this as a guide of which weight to start with, however know that this will apply more to single joint exercises curls, leg

Morales, Sobonyo et al 1996 %1RM REPS 100% 1RM 95% 2RM 90% 3RM-4RM 85% 5RM- 80% 7RM- 75% 10RM 100% 1RM.

2 MAXIMUM LIFT BASED ON REPETITIONS use this as a guide of which weight to start with, however know that this will apply more to single joint exercises curls, leg extension/curls than compound exercises ie squats, deadlifts, leg press. Morales, Sobonyo et al 1996 %1RM REPS 100% 1RM 95% 2RM 90% 3RM-4RM 85% 5RM- 80% 7RM- 75% 10RM 100% 1RM. 95% 2RM 90% 4RM 85% 80% 75% 10RM % 15RM 60% 20RM

3 EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME MOVEMENT TO BE DONE THIS COLOR IS MAIN MUSCLE WORKED THIS COLOR IS SECONDARY EMPHASIS 3 NUMBER OF TIMES YOU NEED TO DO THE REPS IN THE REPS COLUMN 12RM HOW HEAVY THE WEIGHT YOU SHOULD USE USE CHART AS A REFERENCE NUMBE R OR REPS YOU SHOUL D DO 3 HOW MANY MINUTES YOU SHOULD REST BETWEEN SETS AND EXERCISES NOTE ON LOAD (WEIGHT) PROGRESSION: Increase weight only after reaching the end of the rep range two workouts in a row. For example look Start with a weight you can only do for 4 reps So let's say you use 50lb and got 4 reps week 1 next week you got 5 reps with the same weight 3 rd week if you get 6 reps or more, you will still use the same load/weight for the following week. If you get 6 reps or more you will then increase weight the following week % 4-6 Or if in the same week you get 6 reps or more in 2 out of the 4 sets, you increase weight/load the following week.

4 DAY 1

5 EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME SQUATS QUADS: VASTUS LATERALIS AND MEDIALIS % 4-6 2:30-3 %1RM REPS 100% 1RM 95% 2RM STANDING HIP ABDUCTION ROMANIAN DEADLIFT LEG CURLS UPPER GLUTE MAX, LOWER GLUTE MEDIUS LEAN FORWARD 20 DEG. OR MORE TO USE UPPER GLUTE MAXI % 6-8 2:30-3 HAMSTRINGS: SEMITENDINOSUS % 4-6 2:30-3 HAMSTINGS: BICEPS FEMORIS % :30 90% 3RM- 4RM 85% 5RM- 80% 7RM- 75% 10RM 65% 15RM 60% 20RM

6 DAY 2

7 EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS DUMBBELL SHOULDER PRESS FRONT (ANTERIOR) DELTS: SEE VIDEO ON SITE REST TIME % 4-6 2:30-3 %1RM REPS 100% 1RM 95% 2RM HORIZONTAL EXTENSION WITH EXTERNAL ROTATION (CABLE REVERSE FLYES) 45 DEG INCLINE BENCH ROW PULL OVERS TO PRESS OVERHEAD TRICEPS EXTENSION REAR DELTS MID /LOWER TRAPS USE THE CABLE MACHINE SEE VIDEO ON SITE % 6-8 2:30-3 LATERAL (SIDE) DELTS WATCH VIDEO ON SITE % 6-8 2:30-3 TRICEPS lateral & long head upper chest: use ez curl bar and a underhand grip % 4-6 2:30-3 TRICEPS LONG HEAD. Use cable machine with ropes move pulley to bottom of machine % 6-8 2: % 3RM- 4RM 85% 5RM- 80% 7RM- 75% 10RM 65% 15RM 60% 20RM

8 DAY 3

9 EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME %1RM REPS SQUATS QUADS: VASTUS LATERALIS AND MEDIALIS % :30 100% 1RM 95% 2RM CONTRALATERAL LUNGES GLUTE MEDIUS HOLD DUMBBELL OPPOSITE WORKING LEG AND STEP FORWARD. YOU can place dumbbells on shoulder to walk with it if hands are give out % :30 90% 3RM- 4RM CONTRALATERAL RDL HIP THRUST HAMSTRINGS: BICEPS FEMORIS: SEE VIDEO % UPPER & LOWER GLUTE MAX CAN BE DONE AFTER SQUATS % :30 1-1:30 85% 5RM- 80% 7RM- 75% 10RM 65% 15RM 60% 20RM

10 DAY 4

11 EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS BENTOVER ROWS RHOMBOIDS & MID TRAPS: Grab a barbell or a straight bar with an overhand or underhand grip Bend over at the waist while pushing hips back till you feel tension at your hamstrings. Arms should be straight with slight tension on your lats. Begin movement by pulling with your elbows until bar is as close to sternum/upper abs as possible. 3 REST TIME 65-70% :30 %1RM REPS 100% 1RM 95% 2RM 90% 3RM- 4RM LAT PULL DOWN 135 DEG HAMMER CURLS SCOTT CURLS WITH TWIST LATISSUMUS DORSI UPPER FIBERS LEAN BACK SLIGHTLY (135 DEG) & STAY THERE. USING AN OVERHAND GRIP LESS THAN SHOULDER WIDTH APART PULL BAR TO YOUR STERNUM SQUEEZE BACK THEN RETURN TO STARTING POSITION BRACHIALIS BICEPS BRACHII SHORT AND LONGHEAD SEE VIIDEO ON SITE % : % :30 BICEPS SHORT HEAD: SEE VIDEO ON SITE % :30 85% 5RM- 80% 7RM- 75% 10RM 65% 15RM 60% 20RM

95% 2RM 90% 4RM 80% 75% 10RM 85% 100% 6RM 8RM

95% 2RM 90% 4RM 80% 75% 10RM 85% 100% 6RM 8RM MAXIMUM LIFT BASED ON REPETITIONS use this as a guide of which weight to start with, however know that this will apply more to single joint exercises curls, leg extension/curls than compound exercises