Ben Pollacks' Free Powerbuilding ProgramFull description
Descrição: Ben Pollacks' Free Powerbuilding Program
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Descripción: "Hey you! Yes you. I know what you want. You want a book that is short and snappy. You can get an idea in 30 seconds, pick it up and run with it. Problem is books aren't written that way. Not anymo...
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belly proof freeDescripción completa
easy workout program
Subscribe to my YouTube channel: http://bit.ly/2HY8qmN
SKULLCRUSHER ELBOWS-OUT EXTENSION LATERAL RAISE BAND PULL-APART
LEGS
GLUTE-HAM RAISE HAMSTRING CURL VACUUM HOLD
PERFORM ORM AT AT LEAST LEAST 10 REPS REPS PER SET SET ON DIPS. DIPS. IF YOU YOU PERFOR PERFOR * YOU MUST PERF
AT AT L
**
IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF POSITION". EACH FOLLOWING
KS OF POWERBUILDING ENTER YOUR ROUNDING USE .# FOR KILOS, # FOR POUNDS
NOTES MA"E S#RE TO REA! THRO#GH THE I$STR#% 'ELOW FOR I$STR#%TIO$S O$ EXER%
5
2
3
SETS
REPS
WT
SETS
REPS
WT
SETS
3
8
315
2
10
320
2
3
8
240
2
10
240
2
MAX
*
3
REPS
WT
SETS
10
55
2
4-5 SETS X 12-15 REPS 3
MAX
*
3
2-3 SETS X 20+ REPS SETS
REPS
WT
SETS
2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 3
8
585 2 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS **
SETS
REPS
WT
SETS
REPS
WT
SETS
3
8
285
2
10
20
2
3
8
A!! WT
2
10
SAME WT
2
2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 2-3 SETS OF 12-15 REPS 2-3 SETS OF 20+ REPS SETS
REPS
WT
SETS
REPS
WT
SETS
3
8
520
2
10
530
2
3
8
345
2
10
345
2
2-4 SETS 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 5
MAX
5
MAX
5
AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK !AND SO ON". OTHERWISE, REPEAT THE SAME W AST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.
10-1 REPS. PERFORM 1 SET OF MAX REPS USING A #$10$1 TEMPO !# SECOND NEGATIVE, 10 SECOND EEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.
