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Sheiko 13 Week Workout
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Sheiko 13 Week Workout
sheiko program...
Author:
Mansour Alkmim
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C O N D IT IO N IN G
1
2
W E E K
Monday
sets
reps
%
Bench press
1
5
50%
2
4
60%
3
3
70%
1
5
50%
2
4
60%
3
3
70%
Squat
4
Flat dumbbell fly
3
10
5
Good morning
3
5
Wednesday
sets
reps
%
Deadlift
1
5
50%
2
4
60%
3
3
70%
1
2
Incline bench press
3
4
3
Dip
3
8
5
Lunge
3
5
Friday
sets
reps
%
Bench press
1
5
50%
2
4
60%
3
3
70%
1
2
Flat dumbbell fly
3
10
3
Squat
1
5
50%
2
4
60%
3
3
70%
4
Dip
3
8
5
Good morning
3
5
W E E K
1
2
3
1
Monday
sets
reps
%
Bench press
1
4
55%
1
3
60%
1
3
70%
4
3
75%
1
5
50%
1
5
60%
4
5
70%
1
4
55%
2
4
65%
4
4
70%
Squat
Bench press
4
Flat dumbbell fly
5
10
5
Good morning
5
5
Wednesday
sets
reps
%
Deadlift
1
3
50%
2
5
60%
2
3
70%
3
3
75%
1
5
55%
1
5
65%
4
4
70%
1
2
Bench press
3
Dip
5
8
4
Deadlift from pins
1
3
50%
2
4
60%
5 1
2
3
70%
3
3
80%
Lunge
5
5
Friday
sets
reps
%
Bench press
1
5
50%
1
4
60%
1
4
70%
1
3
75%
2
2
80%
2
1
85%
2
2
80%
1
3
75%
1
5
65%
1
5
55%
2
Flat dumbbell fly
5
10
3
Squat
1
5
50%
2
3
60%
2
3
70%
4
3
75%
4
Dip
5
8
5
Good morning
5
5
Monday
sets
reps
%
Squat
1
4
50%
1
4
60%
2
3
70%
4
2
80%
1
3
50%
1
3
60%
W E E K
1
2
2
Bench press
1
3
70%
4
2
80%
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Squat
1
3
55%
1
3
65%
3
3
75%
Good morning
5
5
Wednesday
sets
reps
%
Deadlift to knees
1
4
54%
1
4
60%
3
4
70%
1
4
55%
1
5
65%
3
4
70%
6 1
2
Bench press
3
Flat dumbbell fly
5
10
4
Deadlift
1
4
50%
1
4
60%
2
3
70%
4
3
75%
Lunge
5
5
Friday
sets
reps
%
Squat
1
4
50%
1
4
60%
1
3
70%
5
3
75%
5 1
2
Bench press
1
5
50%
1
4
60%
1
4
70%
3
3
75%
1
2
80%
2
1
85%
1
2
80%
1
4
75%
1
5
70%
1
5
60%
1
6
55%
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Squat
1
3
55%
1
3
65%
3
2
75%
5
5
Monday
sets
reps
%
Squat
1
4
50%
1
4
60%
3
3
70%
4
3
80%
1
3
50%
1
3
60%
2
3
70%
3
3
80%
6
Good morning
W E E K
1
2
3
Bench press
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
6 1
2
3 4
Squat
1
4
50%
1
4
60%
4
5
70%
Good morning
5
5
Wednesday
sets
reps
%
Deadlift to knees
1
4
50%
1
3
60%
1
4
70%
3
4
75%
1
4
50%
1
4
60%
2
4
70%
2
3
75%
2
2
80%
2
1
85%
2
2
80%
2
3
75%
1
4
70%
1
6
65%
1
6
55%
Flat dumbbell fly
5
10
Deadlift from #2 pins
1
4
60%
2
3
70%
3
4
80%
Bench press
5
Lunges
5
5
6
Abs
3
10
Friday
sets
reps
%
Bench press
1
4
50%
1
2
3
Squat
Bench press
1
4
60%
2
3
70%
3
3
80%
1
5
50%
1
5
60%
1
5
70%
4
4
75%
1
5
55%
2
6
65%
5
4
70%
4
Flat dumbbell fly
5
10
5
Good morning
5
5
Monday
sets
reps
%
Squat
1
4
50%
1
3
60%
2
3
70%
1
3
80%
2
2
85%
1
3
50%
1
3
60%
1
3
70%
4
3
80%
W E E K
1
2
4
Bench press
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
6 1
2
3
Squat
1
4
50%
1
3
60%
1
3
70%
4
2
80%
Good morning
5
5
Wednesday
sets
reps
%
Bench press
1
3
50%
1
3
60%
1
3
70%
2
3
80%
3
2
85%
1
3
50%
1
3
60%
2
2
70%
2
3
80%
2
2
85%
1
5
55%
1
5
65%
3
4
75%
Deadlift
Bench press
4
Flat dumbbell fly
5
10
5
Lunge
5
5
Friday
sets
reps
%
Squat
1
4
50%
1
3
60%
2
3
70%
5
3
80%
1
2
Bench press
1
5
50%
1
5
60%
4
5
70%
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Good morning
5
5
Monday
sets
reps
%
Bench press
1
5
50%
1
4
60%
2
3
70%
4
3
75%
1
5
50%
2
5
60%
5
5
70%
1
5
55%
2
4
65%
5
4
70%
W E E K
1
2
3
5
Squat
Bench press
4
Flat dumbbell fly
5
10
5
good mornings
5
5
Wednesday
sets
reps
%
Deadlift
1
5
50%
2
5
60%
2
4
70%
4
3
75%
1
2
Bench press
1
5
55%
1
5
65%
5
4
70%
3
Dip
5
8
4
Deadlift from knees
1
5
50%
2
5
60%
2
4
70%
4
3
80%
Lunge
5
5
Friday
sets
reps
%
Bench press
1
6
50%
1
5
60%
2
4
70%
2
3
75%
2
2
80%
2
1
85%
2
2
80%
2
3
75%
1
5
65%
1
7
55%
5 1
2
Flat dumbbell fly
5
10
3
Squat
1
5
50%
2
4
60%
2
3
70%
5
3
75%
4
Dip
5
8
5
Good morning
5
5
sets
reps
W E E K
6
Monday
%
1
2
Squat
Bench press
1
5
50%
2
4
60%
2
3
70%
5
2
80%
1
5
50%
1
4
60%
2
3
70%
6
2
80%
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Squat
1
3
55%
1
3
65%
4
3
75%
Good morning
5
5
Wednesday
sets
reps
%
Deadlift to knees
1
4
50%
2
4
60%
4
4
70%
1
5
55%
1
5
65%
5
4
70%
6 1
2
Bench press
3
Flat dumbbell fly
5
10
4
Deadlift
1
4
50%
1
4
60%
2
3
70%
5
3
75%
5 1
2
Lunge
5
5
Friday
sets
reps
%
Squat
1
5
50%
1
4
60%
2
3
70%
6
3
75%
1
6
50%
1
5
60%
1
4
70%
3
3
75%
2
2
80%
2
1
85%
2
2
80%
1
4
75%
1
5
70%
1
6
60%
1
7
50%
Bench press
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Squat
1
3
55%
1
3
65%
4
2
75%
5
5
Monday
sets
reps
%
Squat
1
5
50%
2
4
60%
2
3
70%
5
3
80%
6
Good morning
W E E K
1
7
2
Bench press
1
5
50%
1
4
60%
2
3
70%
5
3
80%
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Squat
1
5
50%
1
5
60%
5
5
70%
Good morning
5
5
Wednesday
sets
reps
%
Deadlift to knees
1
4
50%
1
4
60%
2
4
70%
4
4
75%
1
6
50%
1
5
60%
2
4
70%
2
3
75%
2
2
80%
2
1
85%
2
2
80%
2
3
75%
1
4
70%
1
6
65%
1
7
55%
Flat dumbbell fly
5
10
Deadlift from knees
1
5
6 1
2
4
Bench press
60%
2
3
70%
4
4
80%
5
Lunge
5
5
6
Abs
3
10
Friday
sets
reps
%
Bench press
1
5
50%
1
4
60%
2
3
70%
5
3
80%
1
5
50%
1
5
60%
2
5
70%
5
4
75%
1
6
55%
2
6
65%
6
4
70%
1
2
3
Squat
Bench press
4
Flat dumbbell fly
5
10
5
Good morning
5
5
Monday
sets
reps
%
Squat
1
5
50%
1
4
60%
2
3
70%
2
3
80%
3
2
85%
1
5
50%
W E E K
1
2
8
Bench press
1
4
60%
2
3
70%
5
3
80%
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Squat
1
5
50%
1
4
60%
2
3
70%
4
2
80%
Good morning
5
5
Wednesday
sets
reps
%
Bench press
1
5
50%
1
4
60%
2
3
70%
2
3
80%
3
2
85%
1
4
50%
1
4
60%
2
3
70%
2
3
80%
3
2
85%
1
5
55%
1
5
65%
4
4
75%
6 1
2
3
Deadlift
Bench press
4
Flat dumbbell fly
5
10
5
Lunge
5
5
Friday
sets
reps
%
1
2
Squat
Bench press
1
5
50%
1
4
60%
2
3
70%
6
3
80%
1
5
50%
1
5
60%
5
5
70%
3
Flat dumbbell fly
5
10
4
Dip
5
8
5
Good morning
5
5
Monday
sets
reps
%
Squats
1
3
50%
1
3
60%
2
3
70%
3
2
75%
1
3
50%
1
3
60%
2
3
70%
3
2
75%
1
3
50%
1
3
60%
2
2
70%
1
2
80%
1
1
90%
1
1
95%
W E E K
9
Bench press
Wednesday (skills evaluation)
Squat
Bench press
1
3
50%
1
3
60%
2
2
70%
1
2
80%
1
1
90%
1
1
95%
1
3
50%
1
2
60%
2
2
70%
1
2
80%
1
1
90%
1
1
95%
1
3
50%
2
3
60%
2
3
70%
4
2
75%
1
3
55%
2
3
65%
6
3
75%
Flat dumbbell fly
5
10
Good morning
5
5
Monday
sets
reps
%
Squat
1
3
50%
2
3
60%
2
3
70%
4
2
80%
1
3
50%
1
3
60%
Deadlift
Friday
Squat
Bench press
W E E K
1
2
1 0
Bench press
2
3
70%
5
3
80%
3
Flat dumbbell fly
5
10
4
Squat
1
3
55%
2
3
65%
4
3
75%
Wednesday
sets
reps
%
Deadlift to knees
1
3
50%
2
2
60%
2
2
65%
3
1
70%
1
3
50%
1
3
60%
2
3
70%
2
3
80%
3
2
85%
Flat dumbbell fly
5
10
Deadlift
1
3
50%
1
3
60%
2
3
70%
5
3
80%
Friday
sets
reps
%
Bench press
1
3
50%
1
3
60%
2
3
70%
5
3
80%
1
2
4
1
Bench press
2
1
5
Squat
1
3
50%
2
3
60%
2
3
70%
6
3
80%
1
4
50%
1
4
60%
4
4
70%
Flat dumbbell fly
5
10
Good morning
5
5
Monday
sets
reps
%
Squats
1
3
50%
1
3
60%
2
3
70%
5
2
80%
1
3
50%
1
3
60%
2
3
70%
3
2
80%
3
1
85%
Flat dumbbell fly
4
8
Wednesday
sets
reps
%
Bench press
1
3
50%
1
3
60%
Bench press
W E E K
1
2
3
1
1 1
Bench press
2
3
70%
5
2
80%
4
Flat dumbbell fly
4
8
2
Deadlift
1
3
50%
2
3
60%
2
3
70%
5
2
75%
Good morning
4
5
Friday
sets
reps
%
Squat
1
3
50%
2
3
60%
2
2
70%
3
2
75%
1
3
50%
1
3
60%
2
3
70%
4
2
75%
Monday
sets
reps
%
Bench press
1
3
50%
2
3
60%
2
2
70%
4
1
75%
1
3
50%
2
2
60%
4
2
70%
5 1
2
Bench press
W E E K
2
1
1 2
Deadlift
1
2
1
Wednesday
sets
reps
%
Squats
1
3
50%
2
3
60%
3
2
70%
1
3
50%
2
3
60%
3
2
70%
Saturday test
sets
reps
%
Squat
1
3
50%
1
3
60%
2
2
70%
1
2
80%
1
1
90%
1
1
95%
1
1
102%
1
3
50%
1
3
60%
2
2
70%
1
2
80%
1
1
90%
1
1
95%
1
1
101%
1
3
50%
1
2
60%
2
2
70%
1
2
80%
1
1
90%
1
1
95%
1
1
102%
Bench press
Opener
2
Bench
Opener
3
Deadlift
Opener
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