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

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Arleen Hampton
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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- 6RM 80% 7RM- 8RM 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- 6RM 80% 7RM- 8RM 75% 10RM 100% 1RM. 95% 2RM 90% 4RM 85% 6RM 80% 8RM 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 HUMAN ENGINE BOOK

5 EXERCISES MUSCLE EMPHASIS & NOTES %1RM SETS REPS SQUATS QUADS: VASTUS LATERALIS AND MEDIALIS 85-90% REST TIME %1RM REPS 100% 1RM 95% 2RM LEG PRESS CONTRALATERAL LUNGES LEG CURLS QUADS: VASTUS LATERALIS, MEDIALIS RECTUS FEMORIS 85-90% GLUTE MEDIUS VASTUS LATERALIS VASTUS MEDIUS SEE VIDEO HAMSTRINGS: BICEPS FEMORIS 85-90% RM % 3RM- 4RM 85% 5RM- 6RM 80% 7RM- 8RM 75% 10RM 65% 15RM 60% 20RM

6 DAY 2

7 EXERCISES MUSCLE EMPHASIS/NOTES SETS %1RM REPS REST TIME %1RM REPS DECLINE BENCH PRESS UNILATERAL INCLINCE DUMBBELL PRESS CLAVICULAR HEAD P1 AND P2, USE SHOULDER WIDTH GRIP IF YOUR HANDS ARE PRONATED IF SUPINATED USE A WIDER THAN SHOULDER WIDTH GRIP % 4-6 UPPER CHEST, ANTERIOR DELTS, RECTUS ABDOMINIS, EXTERNAL OBLIQUES USE SUPINATED GRIP SEE VIDEO % % 1RM 95% 2RM 90% 3RM-4RM DUMBBELL FLYES STERNAL HEAD PECTORALIS MAJOR P2-P5 WATCH VIDEO AS YOU WILL BE DOING A MEDIAL ROTATION TO MAXIMIZE RECRUITMENT % 6-8 2:15-2:30 85% 5RM-6RM 45 DEGREE INCLINE BENCH ROWS I-Y-T SIDE DELTS. WATCH VIDEO 4 8RM-10RM :15-2:30 POSTERIOR, ANTERIOR DELTS, MID, UPPER TRAPS, SERRATUS RM :15-2:30 80% 7RM- 8RM 75% 10RM OVERHEAD TRICEPS EXTENSIONS (CABLE MACHINE) TRICEPS BRACHII LONG HEAD, USE THE ROPE AT THE CABLE MACHINE. LOWER PULLEY TO THE BOTTOM RM % 15RM 60% 20RM FLOOR TRICEPS EXTENSIONS ALL 3 HEADS OF TRICEPS WATCH VIDEO RM

8 DAY 3

9 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. REST TIME % %1RM REPS 100% 1RM 95% 2RM 90% 3RM-4RM WEIGHTED CHIN UPS OR LAT PULL DOWN 135 DEG 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 % % 5RM-6RM 80% 7RM-8RM LANDMINE ROWS RHOMBOIDS AND MID TRAPS. LATS SECTION P1,P2 (SEE BOOK FOR LAT SECTIONS) SEE VIIDEO ON SITE % % 10RM STANDING CURLS WITH EZ BAR BICEPS SHORT HEAD, BRACHIALIS, BICEPS LONG HEAD SEE VIDEO ON SITE RM % 15RM 60% 20RM SCOTTS CURL WITH NEUTRAL START SHORT HEAD BICEPS BRACHII SEE VIDEO RM

10 DAY 4

11 EXERCISES MUSCLE EMPHASIS & NOTES SETS %1RM REPS REST TIME %1RM REPS 100% 1RM SQUAT QUADS VASTUS LATERALIS AND MEDIALIS, INTERMEDIUS % % 2RM LEG PRESS QUADS VASTUS LATERLIS & MEDIALIS FEET MID PLATFORM HIP WIDTH APART % % 3RM-4RM DUMBBELL SHOULDER PRESS HORIZONTAL EXTENSION WITH EXTERNAL ROTATION (CABLE REVERSE FLYES) BENT ARM LATERALS FRONT (ANTERIOR) DELTS: SEE VIDEO ON SITE REAR DELTS MID /LOWER TRAPS USE THE CABLE MACHINE SEE VIDEO ON SITE % RM :30 LATERAL (SIDE) DELTS WATCH VIDEO ON SITE 3 12RM :30 85% 5RM-6RM 80% 7RM- 8RM 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