Hey everyone! Thanks for purchasing There is a lo There lott her here e but but " thin think k once once yo $or th thos ose e of of you you lo look okin ing g to to sta start rt tr trai aini ni #ho you are and moving for#ard as f %re you a novice( )es* +o the ,ovice %re you an intermediate #ho is most i singularly improving strength( "f yes .verall this template is a practical e/ and strength training for general phy #ouldn0t run this template over and o breakin brea king g it up 1#ith less less conditi conditioni oning2 ng2 #ay to mi/ things up for trainees #ith focused on #eight loss
1) For For old older er train trainees ees (thi (thiss is subje subjecv cvee- you you kno know w who who you you a followin !odi"caons# - $ecrease the %&'%P duraon by !inutes whenever it is - For For the the see seed d work work (on !e cru crunch nch))- do do re ress each each !in !inu u
- onsider eli!inan 1 or !ore .third !ove!ents. where ) It is not ossible to rovide substuons for all e/ercises substute the e/ercise rora!!ed for a dierent e/ercise the rora!!ed e/ercise with another kind of suat* If it2s 3) If If yo you2r 2re e r ro"ci cie ent at at o ower cl cleans4cl cle eans- I would re reco
GPP 6PP is eneral eneral hysi hysical cal rearedness* rearedness* 7y de"nion0 de"nion0 anythin train !any dierent asects and characteriscs of strenth etc* (thouh constrained to .useful. ara!eters0 I2d arue)* For the For the 6PP 6PP wor work k ro ror ra! a!!e !ed d in in on th the e .no .nonn-6P 6PP. P. te! te!l la a so!e rora!!ed accessory work that does not interfere intensi int ensity ty interv intervals als (9II8) (9II8) and Low Low intens intensity ity steady steady stat state e (LI: one over over the other tends tends to roduce decreased erfor! erfor!anc anc rather we can use 'ate of Percieved ,/eron ('P,) to uae conve con versa rsaon on in ful fulll sent sentenc ences* es* 'P, 'P, ==- ,as ,asy y eort eort** an onl only yt co! co !fort rtab ablly* 'P, 'P, ?- 9ar 9ard d e eort rt** 5ea 5earr !a !a/ e eort rt** 'P, 'P, 1@- & 8he u 8he ue err bac back k0 tru trunk nk00 an and ar! ar! wor ork k ar are r re+y se sellf e/ e/l lan an e/ercises selected* hins are not .be+er. than ull downs if are not not .be+e .be+er. r. than than lank lankss if they hurt you yourr should shoulders ers or or a rov r ovide ide so! so!e e e/tr e/tra a tra train inin in vo volu! lu!e e for for cer certai tain n thin thins s tha thatt t recovery and not terribly challenin outside of the condi
- onsider eli!inan 1 or !ore .third !ove!ents. where ) It is not ossible to rovide substuons for all e/ercises substute the e/ercise rora!!ed for a dierent e/ercise the rora!!ed e/ercise with another kind of suat* If it2s 3) If If yo you2r 2re e r ro"ci cie ent at at o ower cl cleans4cl cle eans- I would re reco
GPP 6PP is eneral eneral hysi hysical cal rearedness* rearedness* 7y de"nion0 de"nion0 anythin train !any dierent asects and characteriscs of strenth etc* (thouh constrained to .useful. ara!eters0 I2d arue)* For the For the 6PP 6PP wor work k ro ror ra! a!!e !ed d in in on th the e .no .nonn-6P 6PP. P. te! te!l la a so!e rora!!ed accessory work that does not interfere intensi int ensity ty interv intervals als (9II8) (9II8) and Low Low intens intensity ity steady steady stat state e (LI: one over over the other tends tends to roduce decreased erfor! erfor!anc anc rather we can use 'ate of Percieved ,/eron ('P,) to uae conve con versa rsaon on in ful fulll sent sentenc ences* es* 'P, 'P, ==- ,as ,asy y eort eort** an onl only yt co! co !fort rtab ablly* 'P, 'P, ?- 9ar 9ard d e eort rt** 5ea 5earr !a !a/ e eort rt** 'P, 'P, 1@- & 8he u 8he ue err bac back k0 tru trunk nk00 an and ar! ar! wor ork k ar are r re+y se sellf e/ e/l lan an e/ercises selected* hins are not .be+er. than ull downs if are not not .be+e .be+er. r. than than lank lankss if they hurt you yourr should shoulders ers or or a rov r ovide ide so! so!e e e/tr e/tra a tra train inin in vo volu! lu!e e for for cer certai tain n thin thins s tha thatt t recovery and not terribly challenin outside of the condi
he 7 Week Barbell Medicine GPP Template u thumb through it a lot #ill make sense ng %&%P %&%P " #ould recommend rec ommend identifying identif ying llo#s' -P nterested in improving conditioning vs then this is the template for you ample of ho# " #ould blend conditioning ical development after the novice phase " er again #ithout some pure strength #ork but " 3nd a block like this to be a great no impending competition or #ho are
re) or those who are fresh o the novice LP- I would suest the rora!!ed* e*
that is not sorts seci"c is 6PP* 8hose te!lates are desined to nd condionin0 hence the increase in variety in e/ercises0 res0 sets0 es0 the oal of is to i!rove condionin0 work caacity0 and allow ith strenth4ower develo!ent* I tyically rora! in both hih ) work as co!li!entary ele!ents0 as bias towards develo!ent of overall* % 9' !onitor is not necessary to !onitor eort levels0 but eort as follows# 'P, ; - &ore borin than di
- &oderate eort0 cannot seak /i!al eort that is very di
8here is a calculator tab at the bo+o! that you can use to redic nu!ber you need to hit in order to beat your revious es!ate (or best)* 8he idea is to have your es!ated 1'& o u each we calculator can be suer useful esecially when the re ranes ch For the los0 !ake sure to lo all weihts0 sets0 res that are rea rora!s* $o not lo %&'%Ps* Loin the stu week to week is bench!arkin what weihts need to be hit in the followin wee 'e!e!ber0 !ore res or !ore weiht0 or !ore total volu!e er
t what weiht at what 'P, and re 1 'e !a/ fro! the revious week k0 or as oBen as ossible so usin this ne fro! week to week* ter than 'P, = for all non novice vital for seein your roress and s in order to actually be roressin #) session or week is roressC
D E O
ua qua
. n qua
D E
c pause oor ress
ua
T O R I A
ress ress
ress
enc
u s ea
y o$er
*
u s
y
ean
Rate of percieved exertion (RPE) i !he wor"outs rely heavily on use !a"e the followin as an example# bein down for whatever the rep p
a+enon to your eort level* If to be .; res G 'P, =. feels like For the faues0 we have onle o 'e dros are seen weeks 1-3 an Let2s use the e/a!le on week 1 lanned war! u weiht G=* Pe instance0 if your E G 'P, = eels event0 aBer "ndin the E res G (?E of your to set of the day) 9ere is an easy e/a!le0 say !y say .Jeah0 that was about an 'P than a true >* :o I have two o I can !ake !y a+e!ted E G ? ul!ately deter!ine which !et H1@ because I think I just ot fee rea+e!n another E G ? at a %s far as roression oes0 the i Dn week 0 lu in so!ethin th haen- te!er the load aro
'P, 1@ ?*E
9 8.5 8
7.5 = ;*E ;
o!enc ature
:uat 7ack suat Press :trict Press
Pendlay 'ow 'ow fro! the Ko ct aused suat ause sec* a ct aused deadliB Pause sec 3ct aused bench# Pause bar on 3-@-3 te!o suat 3 second de Pin :uat- start at to and suat a second then stand u* ct aused bench- ause bar on Pin Press# Press (!ilitary ress) f 8owel 7ench# 'oll u towel to Ec between .chest. and barbell du &id shin 'ack Pull# 'ack ull wit 8ouch n 6o bench 7ench w4o a '$L 'o!anian $eadliB Incline 7ench ork denotes a 3@ E-3-@ 8e!o :uat E sec desce lose ri 7ench Press 6ri 1;* . de"cit $L $eadliB while stan
. . . .
probably the easiest way to communicate intensity to someone remotely. While PE to rate your effort level, especially durin the last few warm up sets. e are supposed to s$uat % reps & %, % reps & ', % reps & . o, you*ll start you rescription is for the day+ in this example, it*d be ; res* hen you et to the
our set of ; res G 'P, = feels harder than an 'P, =0 you should te!er th 'P, >0 then you do not need to do an addional set0 but rather you2ve alre e rescrion0 .load dros. d load dros are seen weeks H-;* for the sule!ental suat 1(:-:1)0 beltless suats# E res G =0 E res G >0 rfor! the set of = as lanned0 usin 'P, to deter!ine how you should adju liht0 I would increase the lanned weiht for the set of E res G 'P, > by 'P, ? load0 you2ll take E o the bar to do your back o sets with* Jou2ll t o feel like 'P, ?* 8hen you2re done* !a/ is E@@ on the suat without a belt* &y "rst war! u sinle would be H =. and so I2! sckin to the lan for the day* 8hen I do !y set of E res G ns0 I can rest H-E !in and do !y lanned .to set. without !odi"caon at heavier0 selecn HE or H3@lbs* I don2t have a reference which one you c hod you choose* onversely0 let2s say that !y E G > at H@E felt !ore like 'P dback fro! that revious set of E about !y erfor!ance for the day or if it hiher weiht* ea is to et our es!ated 1'& to o u each week0 if oss ible- even if it2s at2s about 1-Elbs heavier than your es!ated 1'& for week 1 and lan to h riately and let 'P, suersede our lans* 8he oal is to et hih uality work
$escrion &a/ eort0 at or very near true 1 re !a/i!u!* 5ear !a/i!u! eort* &aybe could2ve done 1 !ore re*
Very hard effort, but defiite!y "ou!d#$e doe % &ore re' Very (ha!!e)i). Maybe "ou!d#$e doe * &ore re'+. (ha!!e)i), but defiite!y "ou!d#$e doe * &ore re'+.
Moderate, but &abye "ou!d#$e doe &ore re'+. +'eed, but +i)ifi"at. Defiite!y "ou!d#$e doe &ore % war! u weiht* &oves very well* %l!ost insini"cant* %n easy war! u weiht*
r t bo+o! * at 1. o Koor durin the ull chest for 3 seconds cent0 no ause0 3 second ascent. unl bar rests on ins (when you2re below arallel)0 ause for chest for seconds ro! ins in rack at shoulder heiht ! dia!eter and lace it under shirt to decrease distance in bench h barbell at !id shin heiht y ause -;@M anle of the bench t0 3 sec ause0 fast u . aart ("ners on start of knurlin) din on !ats . tall
1
2
%./ 97.8/ 95.5/ 9.9/ 9*.*/ 9.7/ 89.*/ 87.8/
95.5/ 9.9/ 9*.*/ 9.7/ 89.*/ 87.8/ 80./ 85./
it is subjective, there are objective components to it (see percentaes above). warm up li"e normal+ startin at the empty bar and addin weiht radually+ each set
nal war! us0 which have suested loads for the !ain e/ercises0 you should ay weiht for the lanned set of ; res G 'P, >* If the war! u that was suosed dy found your 'P, > set*
E res G ?0 E faue* e2ll war! u as usual unl we et near our "rst st the followin war! u (E G >) load based on your erfor!ance that day* For few lbs and see how that feels0 to ul!ately "nd the correct E G ?* In any ke H-E !inutes rest between sets and do as !any back o sets for that weiht @lbs0 then I2d rest -3 !inutes* &y lanned E G = would be 3?3lbs I do that and >0 which is lanned at H@Elbs (based on the calculator)* 8hat feels a bit easier H1?0 which is what the calculator says E G ? should be based on a E@@lb 1'& D' oose if you need to !odify on the Ky0 as I susect the !e you have to train will ? than 'P, >* %t this oint0 I !ay te!er !y lanned set of E res G ? down to was a true E re G ? set0 then I would do !y back os based on H@E without y 1lb* :o0 I would suest doin the "rst week based on your e/isn nu!bers* it those* If0 durin your war! us0 it beco!es obvious that it isn2t oin to done without overstressin you0 the liBer*
%ro/i!ate Percentae 'ane for 10 30 and E res0 resecvely* 1@@0 ?0 >; ?>0 ?10 >E
90/, 89/, 82/ 92/, 88/, 8*/ 9*/, 80/, 8%/
9%/, 85/, 8/ 89/, 82/, 79/ >>0 >0 == >=0 >@0 =E
3
9*.*/ 9.7/ 89.*/ 87.8/ 80./ 85./ 8.7/ 8*.2/
ardio 'P, &a/ ,ort :rint 5ear &a/ eort srint
Very 3ard Effort
Moderate Effort 43R 75/ &a6
1a"ed effort 43R 057/6
,asy eort (9' ;@ !a/)
4
5
6
7
8
9
89.*/ 87.8/ 80./ 85./ 8.7/ 8*.2/ 8%.%/ 79.9/
80./ 85./ 8.7/ 8*.2/ 8%.%/ 79.9/ 78.0/ 77.2/
8.7/ 8*.2/ 8%.%/ 79.9/ 78.0/ 77.2/ 70.*/ 75.%/
8%.%/ 79.9/ 78.0/ 77.2/ 70.*/ 75.%/ 7.9/ 7*./
78.0/ 77.2/ 70.*/ 75.%/ 7.9/ 7*./ 7.7/ 09.2/
70.*/ 75.%/ 7.9/ 7*./ 7.7/ 09.2/ 08./ 00.7/
10
11
12
7.9/ 7*./ 7.7/ 09.2/ 08./ 00.7/ 05./ 02./
7.7/ 09.2/ 08./ 00.7/ 05./ 02./ 0*.0/ 0%./
08./ 00.7/ 05./ 02./ 0*.0/ 0%./ 59.9/ 58.0/
e!"o&e to the 7 ee -11 Edura"e :ia+; Ea"h ty'e of &o$e&et, e.). +?uat, be"h, dead!ift ha+ it#+ o< "o!or "oded +e"ti Be"o$ is the se"eton o& the pro-ram. To trans"ate the spreadsheet into the dai"' trainin rom there* identi&' the correspondin- rep prescription &or each mo4ement. or eamp" / &u"" ep"anation o& P7 can be &ound on it1s o$n tab* ,P7 94er4ie$, /"" 4o"ume prescriptions are $ritten as ,reps sets,.
2ou*ll note that some of the volume3rpe prescriptions have an asteris" 4 by them. ! Idea!!y, oe ad the Edura"e
56R5P7 5s many reps as possible. 1or the chin ups and pull ups, this does not me :& 'ou cannot do unassisted chin ups or pu"" ups* use a band or assisted pu"" up machin
8f you are not a stron runner or have a history of lower extremity injuries with ru
eek 1 2 3 4 5 6 7
7lock 8ye Low Stress GPP Endurance GPP Endurance GPP Endurance GPP Endurance GPP Endurance GPP Endurance
eek 1 2 3 4 5 6 7
$ay 1 C-S + C-P + 8 !n "#$"P C%!n u&s C-S + C-P + 8 !n "#$"P C%!n u&s C-S + C-P + 7 !n "#$"P C%!n u&s C-S + C-P + 7 !n "#$"P C%!n u&s C-S + C-P + 6 !n "#$"P C%!n u&s C-S + C-P + 6 !n "#$"P C%!n u&s C-S + C-P
eek
o!eon 7ench (-7)
Tou"h -o be"h 1re++
2
Tou"h -o be"h 1re++
3
Tou"h -o be"h 1re++
Tou"h -o be"h 1re++
5
Tou"h -o be"h 1re++
;
Tou"h -o be"h 1re++
<
Tou"h -o be"h 1re++
eek
:ule!ental 7ench 1 (:-71) '(oor Press '(oor Press
2
3 5 ; <
'(oor Press 2ct Paused )enc% 2ct Paused )enc% 2ct Paused )enc% 2ct Paused )enc%
o. * identi&' $hich $ee 'ou1re on and $hat da' 'ou1re on* e.-. %a' * 2* 3* or . rom t e. Wee 2* %a' $ou"d be Competition Squat &or rep 6 P7 8* &o""o$ed b' 5 repe
his denotes that one should STO1 AD MOVE O to the net eercise once the T=Thur+=Sat. "e
n to o to failure, but rather try and accumulate as many reps as possible within e (ra4itron).
nin, 8*d prefer to "eep the conditionin modality to Rowin and 0yclin. 8*d hav
Nolu!e4'P, of o!eon LiBs 5 * 6 5 * 7 5 * 8 , 2 sets 1 * 8 5 * 8 , 3 sets 1 * 8 5 * 8 , 3 sets 1 * 8 4 * 8 , 4 sets 1 * 8 4 * 8 , 4 sets 1 * 8 4 * 8 , 3 sets 1 * 8 4 * 8 , 2 sets
$ay 400 $un est/500 $ow est Eer 2 !n , 20 !n s&r!nt 30 seconds Eer 2 !n , 20 !n s&r!nt 30 seconds Eer 2 !n , 20 !n s&r!nt 25 seconds Eer 2 !n , 20 !n s&r!nt 25 seconds Eer 2 !n , 18 !n s&r!nt 20 seconds 400 $un est/500 $ow est o!eon :uat (-:) :uat w4 belt :uat w4 belt :uat w4 belt :uat w4 belt :uat w4 belt :uat w4 belt :uat w4 belt :ule!ental :uat 1 (:-:1) Suat no e(t Suat no e(t
Suat no e(t 2ct &aused suat 2ct &aused suat 2ct &aused suat 2ct &aused suat
here* identi&' $hich mo4ements are schedu"ed &or the da'* e.- CS (Comp squat)* S titions 6 P7 8 &or 3 sets. /&ter that* 'ou1d do Competition Press &or the 6 rep 6
7 o& a -i4en set c"imbs A:OVE the prescribed P7. or eamp"e* i& doin- Comp sq
he allotted time. !his is ideally done in SU:MA@IMAL SETS* e.-. tr' and "ea4e all the 9testin9 be done on the rower, however. 8f you have no access to a rower
Nolu!e4'P, of Ddd 5u!bered :ule!ental LiBs (e** :-:10 :-71) 8 * 6 8 * 7 8 * 8 , 1 set 8 * 6 8 * 7 8 * 8 , 3 sets 8 * 6 8 * 7 8 * 8 , 3 sets 6 * 6 6 * 7 6 * 8 , 3 sets 6 * 6 6 * 7 6 * 8 , 3 sets 5 * 7 5 * 8 5 * 9 , 2 sets 5 * 7 5 * 8 5 * 9 , 2 sets
$ay 3 C- + S-)1 + 8 !n Pend(a $ows C- + S-)1 + 8 !n Pend(a $ows C- + S-)1 + 7 !n Pend(a $ows C- + S-)1 + 7 !n Pend(a $ows C- + S-)1 + 6 !n Pend(a $ows C- + S-)1 + 6 !n Pend(a $ows C- + S-)1 o!eon Press (-P) :trict ress w4 belt :trict ress w4 belt :trict ress w4 belt :trict ress w4 belt :trict ress w4 belt :trict ress w4 belt :trict ress w4 belt
(Supp"ementa" Squat )* etc. P7 8* &o""o$ed b' 5 repetitions 6 P7 8 &or 3 sets. /&ter that* 'ou1d do Chin ups &
uats on %a' 'ou do 05 5 reps 6 P7 8 &or 2 sets and on set 3* it1s an P7 =*
2 reps in the tan and beat the pre4ious $ee1s tota" number
or bi"e and you :it the 9oft+injured9 with runnin demoraphic, 1LEASE DO
$ay H 5 $un/$ow est 35 !n run/row * $PE 6 35 !n run/row * $PE 6 30 !n run/row * $PE 7 30 !n run/row * $PE 7 25 !n run/row * $PE 7 5 $un/$ow est o!eon $eadliB (-$) $eadliB w4 belt $eadliB w4 belt $eadliB w4 belt $eadliB w4 belt $eadliB w4 belt $eadliB w4 belt $eadliB w4 belt
or 8 minutes tr'in- to accumu"ate the most amount o& repetitions.
hat1s enou-h squattin- &or the da' mo4e on to competition bench.
T USE T3IS TEM1LATE.
$ay E C-) + S-S1 + 8 !n Pu(( u&s C-) + S-S1 + 8 !n Pu(( u&s C-) + S-S1 + 7 !n Pu(( u&s C-) + S-S1 + 7 !n Pu(( u&s C-) + S-S1 + 6 !n Pu(( u&s C-) + S-S1 + 6 !n Pu(( u&s C-) + S-S1
$ay ; 1 !(e run/2 $ow test 4 !n * $PE 8 rest 2 !n 3 rounds 4 !n * $PE 8 rest 2 !n 3 rounds 4 !n * $PE 8 rest 2 !n 4 rounds 5 !n * $PE 8 rest 2 !n 3 rounds 5 !n * $PE 8 rest 2 !n 3 rounds 1 !(e run/2 $ow test
eek 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38
:uat Nolu!e
:uat 8onnae
0 0 0 0 0 0 0 $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' E $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
0 0 0 0 0 0 0 $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' 1E $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
1
@*?
@*>
@*=
@*;
@*E
@*H
@*3
@*
@*1
@ @
1@
@
39
$E'
$E'
?a"e ema"e
o! :uat e1'&
E
/" /" /" /" /" /" /" $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' 3@ $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
7ench Nolu!e
3E
0 0 0 0 1 25 0 @*? 0 $E' @*> $E' $E' @*= $E' $E' $E' @*; $E' $E' @*E Co(un $E' $E' @*H $E' $E' @*3 $E' $E' $E' @* $E' $E' @*1 $E' $E' @ $E' @ $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
7ench 8onnae
E
0 0 0 0 3300 0 0 $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' 1@ $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
1E
$E'
$E'
$E'
o! 7ench e1'&
@
/" /" /" /" /" /" /" $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' E 3@ $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
$eadliB Nolu!e
3E
0 0 0 0 0 0 0 $E' $E' $E' $E' $E' $E' $E' $E' Co(un G$E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
$eadliB 8onnae
1
@*?
@*>
@*=
@*;
@*E
@*H
@*3
@*
@*1
@ @
E
0 0 0 0 0 0 0 $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' 1@ $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
1E
$E'
$E'
$E'
o! $L e1'& /" /" /" /" /" /" /" $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' @ $E' $E' $E' $E' $E' $E' $E' $E' $E' $E' $E'
Co(un
E
3@
3E
$E'
'!(( !n an :reen o,; <E $EP #"= C"LC>L"<$; 'es#
1
3
Onown 1@ 'P,# Onown ? 'P,# Onown > 'P,# ,st 1'&#
@
@
0
@
$PE ES?#"E C"LC>L"<$
1
2
3
10 0
0
0
9.5 0 90 8.5 0 80 7.5 0 70 6.5 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
e ones; 5 re&s * 7 $PE; 5 re&s* 8$PE;
- 'a@:ue 4A 0 0
5 re&s * 9 $PE; 4 re&s * 7 $PE 4 re&s * 8 $PE 4 re&s * 9 $PE 3 re&s * $PE 7 3 re&s * $PE 8 3 re&s * $PE 9
0 0 0 0 0 0 0
0
0
0
H
@
E
@
;
@
=
@
>
@
$e&s 4
5
6
7
8
0
0
0
0
0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
6A
B---- #a e od!ed 6 re&s * $PE 7 6 re&s * $PE 8
0
0
0
6 re&s * $PE 9 7 re&s * $PE 7 7 re&s * $PE 8 7 re&s * $PE 9 8 $e&s * $PE 7 8 re&s * $PE 8 8 re&s * $PE 9 9 re&s * $PE 7 9 re&s * $PE 8 9 re&s * $PE 9 10 re&s * $PE 7 10 re&s * $PE 8 10 re&s * $PE 9
?
@
1@
@
9
10
0
0
0 0 0 0 0 0 0
0 0 0 0 0 0 0 - 'a@:ue 4A
0 0
0 =.5 = 8.5 8 <.5 < ;.5
6A
2
00.00> =<.80> =5.50> =3.=0> =2.20> =0.<0> 8=.20> 8<.80>
=5.50> =3.=0> =2.20> =0.<0> 8=.20> 8<.80> 8;.30> 85.00>
B---- #a e od!e
0 0 0 0 0 0 0 0 0 0 0 0 0
0
0
0
0
0
0
0
0
0
0
d
3
5
;
=2.20> =0.<0> 8=.20> 8<.80> 8;.30> 85.00> 83.<0> 82.0>
8=.20> 8<.80> 8;.30> 85.00> 83.<0> 82.0> 8.0> <=.=0>
8;.30> 85.00> 83.<0> 82.0> 8.0> <=.=0> <8.;0> <<.0>
83.<0> 82.0> 8.0> <=.=0> <8.;0> <<.0> <;.20> <5.0>
<
8
=
0
8.0> <=.=0> <8.;0> <<.0> <;.20> <5.0> <3.=0> <2.30>
<8.;0> <<.0> <;.20> <5.0> <3.=0> <2.30> <0.<0> ;=.0>
<;.20> <5.0> <3.=0> <2.30> <0.<0> ;=.0> ;8.00> ;;.<0>
<3.=0> <2.30> <0.<0> ;=.0> ;8.00> ;;.<0> ;5.30> ;.00>
Squat $@ Be"t
7erciseA
Comp Squat
Supp"ementa" S
Set De!:%t $e&s $PE Set 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF ead(!H w/e(t 7erciseA Comp %+ Su&&(eenta( L Set De!:%t $e&s $PE Set 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF Enter t%e e,erc!ses Ior t%e da !n t%e Je((ow Ce((s near t%e correct co&e@@on or su&&(eenta( Suat onna:e o(ue 'a@:ue )enc% Press onna:e 0 0 "L>E Squat $@ Be"t Comp a$ Bench 0 0 "L>E 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 Supp"ementa" S 0 Supp Bench 0 0 0 0 Tota" Supp Bench 0 Supp Bench 0 Tota"
7erciseA
De!:%t
Supp"ementa" S 7erciseA
$e&s
$PE
/" /" "L>E De!:%t
/" "L>E
7erciseA
De!:%t
$e&s
$PE
/" /" /" "L>E De!:%t "L>E oeent. o(ue 'a@:ue 0 "L>E ead(!H onna:e 0 "L>E 0 %ead"i&t $@be"t 0 "L>E Supp"ementa" %+ 0 0 "L>E Supp"ementa" %+ 0 0 "L>E Supp"ementa" %+ 0 0 "L>E 0 Tota" 0 0
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
o(ue 0 0 0 0 0
'a@:ue "L>E "L>E "L>E "L>E 0
>or !o))i), !o) +e +ure to ote the re ad R1E of the +et. >or D: 4"o&bied6. Do o
Supp"ementa" S 7erciseA
Comp a$ Bench 7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
t+ of R1E 7 or )reater ad &ae + "o&'!eted, the
7erciseA
7erciseA
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E
Supp Bench
$e&s
$PE
/" /" De!:%t "L>E
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
$PE
/" /" De!:%t "L>E $PE
/" /" De!:%t "L>E
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
7erciseA
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Squat $@ Be"t
7erciseA 7!
Supp"ementa" S 7erciseA
Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E ead(!H w/e(t 7erciseA 7! Su&&(eenta( 7erciseA Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E Enter t%e e,erc!ses Ior t%e da !n t%e Je((ow Ce((s near t%e correct co&e@@on or su&&(eenta( o Suat onna:e o(ue 'a@:ue )enc% Press onna:e o(ue 0 0 "L>E 0 7! Comp a$ Bench 0 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 0 0 0 0 Tota" Supp Bench 0 0 Supp Bench 0 0 Tota"
2ct Pause Squat (SS)
Supp"ementa" S 7erciseA
$e&s
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
$PE
/" De!:%t
/" "L>E
Stop in Bet$een %+ (S%)
$e&s
$PE
/" /" De!:%t "L>E eent. 'a@:ue "L>E ead(!H onna:e "L>E 0 %ead"i&t $@be"t "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E 0 Tota" 0
o(ue 0 0 0 0 0
'a@:ue "L>E "L>E "L>E "L>E 0
>or !o))i), !o) +e +ure to ote the re ad R1E of the +et. >or D: "o&bied . Do o
Supp"ementa" S 7erciseA
Comp a$ Bench 7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
t+ of R1E 7 or )reater ad &ae + "o&'!eted, the
7erciseA
7erciseA
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E
Comp Bench
Supp Bench
$e&s
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
$PE
/" /" De!:%t "L>E
Supp Bench
$e&s
$PE
/" /" De!:%t "L>E $PE
/" /" De!:%t "L>E
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
7erciseA
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Squat $@ Be"t
7erciseA 7!
Supp"ementa" S 7erciseA
Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E ead(!H w/e(t 7erciseA 7! Su&&(eenta( 7erciseA Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E Enter t%e e,erc!ses Ior t%e da !n t%e Je((ow Ce((s near t%e correct co&e@@on or su&&(eenta( o Suat onna:e o(ue 'a@:ue )enc% Press onna:e o(ue 0 0 "L>E 0 7! Comp a$ Bench 0 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 0 0 0 0 Tota" Supp Bench 0 0 Supp Bench 0 0 Tota"
Supp"ementa" S 7erciseA
$e&s
$PE
/" De!:%t
/" "L>E
Stop in Bet$een %+ (S%)
$e&s
$PE
/" /" De!:%t "L>E eent. 'a@:ue "L>E ead(!H onna:e "L>E 0 %ead"i&t $@be"t "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E 0 Tota" 0
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
o(ue 0 0 0 0 0
'a@:ue "L>E "L>E "L>E "L>E 0
>or !o))i), !o) +e +ure to ote the re ad R1E of the +et. >or D: "o&bied . Do o
Supp"ementa" S 7erciseA
Comp a$ Bench 7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
t+ of R1E 7 or )reater ad &ae + "o&'!eted, the
7erciseA
7erciseA
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E
Comp Bench
Supp Bench
$e&s
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
$PE
/" /" De!:%t "L>E
Supp Bench
$e&s
$PE
/" /" De!:%t "L>E $PE
/" /" De!:%t "L>E
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
7erciseA
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Squat $@ Be"t
7erciseA
Supp"ementa" S 7erciseA
Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E ead(!H w/e(t 7erciseA 7! Su&&(eenta( 7erciseA Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E Enter t%e e,erc!ses Ior t%e da !n t%e Je((ow Ce((s near t%e correct co&e@@on or su&&(eenta( o Suat onna:e o(ue 'a@:ue )enc% Press onna:e o(ue 0 0 "L>E 0 0 Comp a$ Bench 0 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 0 0 0 0 Tota" Supp Bench 0 0 Supp Bench 0 0 Tota"
2ct Pause Squat (SS)
Supp"ementa" S 7erciseA
$e&s
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
$PE
/" De!:%t
/" "L>E
Stop in Bet$een %+ (S%)
$e&s
$PE
/" /" De!:%t "L>E eent. 'a@:ue "L>E ead(!H onna:e "L>E 0 %ead"i&t $@be"t "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E 0 Tota" 0
o(ue 0 0 0 0 0
'a@:ue "L>E "L>E "L>E "L>E 0
>or !o))i), !o) +e +ure to ote the re ad R1E of the +et. >or D: 4"o&bied6. Do o
Supp"ementa" S 7erciseA
Comp a$ Bench 7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
t+ of R1E 7 or )reater ad &ae + "o&'!eted, the
7erciseA
7erciseA
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E
Comp Bench
Supp Bench
$e&s
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
$PE
/" /" De!:%t "L>E
Supp Bench
$e&s
$PE
/" /" De!:%t "L>E $PE
/" /" De!:%t "L>E
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
7erciseA
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Squat $@ Be"t
7erciseA Comp Squat
Supp"ementa" S 7erciseA
Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E ead(!H w/e(t 7erciseA 7! Su&&(eenta( 7erciseA Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E Enter t%e e,erc!ses Ior t%e da !n t%e Je((ow Ce((s near t%e correct co&e@@on or su&&(eenta( o Suat onna:e o(ue 'a@:ue )enc% Press onna:e o(ue 0 0 "L>E 0 Comp Squat Comp a$ Bench 0 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 3300 25 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 0 0 0 0 Tota" Supp Bench 0 0 Supp Bench 0 0 Tota"
2ct Pause Squat
Supp"ementa" S 7erciseA
$e&s
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
$PE
/" De!:%t $e&s
/" "L>E $PE
/" /" De!:%t "L>E eent. 'a@:ue "L>E ead(!H onna:e "L>E 0 %ead"i&t $@be"t 0.1 Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E 0 Tota" 0.1
o(ue 0 0 0 0 0
'a@:ue "L>E "L>E "L>E "L>E 0
>or !o))i), !o) +e +ure to ote the re ad R1E of the +et. >or D: 4"o& 4"o&bi bie ed6 d6.. Do Do o
Supp"ement Supp"ementa" a" S 7erciseA 7erciseA
Comp a$ Bench 7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue A AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue A AF "L>E De!:%t "L>E
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue A AF "L>E Supp Bench
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue A AF "L>E Supp Bench
t+ of R1E 7 or )reater ad &ae + "o&'!eted, the
7erciseA
7erciseA
Set De!:%t 1 25 30 3 35 H E ; = > ? Ca(cu(ated e1$# 223 'a@:ue AF 0.1
Comp Bench
Supp Bench
$e&s
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue A AF "L>E De!:%t "L>E
$PE
/" /" De!:%t "L>E
Supp Bench
$e&s
$PE
/" /" De!:%t "L>E $PE 5
<
5
8
5
=
135 135
16 16
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue A AF "L>E De!:%t "L>E Supp Bench
$e&s
7erciseA
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue A AF "L>E De!:%t "L>E
Squat $@ Be"t
7erciseA 7!
Supp"ementa" S 7erciseA
Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E ead(!H w/e(t 7erciseA 7! Su&&(eenta( 7erciseA Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E Enter t%e e,erc!ses Ior t%e da !n t%e Je((ow Ce((s near t%e correct co&e@@on or su&&(eenta( o Suat onna:e o(ue 'a@:ue )enc% Press onna:e o(ue 0 0 "L>E 0 7! Comp a$ Bench 0 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 0 0 0 0 Tota" Supp Bench 0 0 Supp Bench 0 0 Tota"
Supp"ementa" S 7erciseA
$e&s
$PE
/" De!:%t $e&s
/" "L>E $PE
/" /" De!:%t "L>E eent. 'a@:ue "L>E ead(!H onna:e "L>E 0 %ead"i&t $@be"t "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E 0 Tota" 0
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
o(ue 0 0 0 0 0
'a@:ue "L>E "L>E "L>E "L>E 0
>or !o))i), !o) +e +ure to ote the re ad R1E of the +et. >or D: 4"o&bied6. Do o
Supp"ementa" S 7erciseA
Comp a$ Bench 7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
t+ of R1E 7 or )reater ad &ae + "o&'!eted, the
7erciseA
7erciseA
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E
Supp Bench
$e&s
$PE
/" /" De!:%t "L>E
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
$PE
/" /" De!:%t "L>E $PE
/" /" De!:%t "L>E
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
7erciseA
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Squat $@ Be"t
7erciseA 7!
Supp"ementa" S 7erciseA
Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E ead(!H w/e(t 7erciseA 7! Su&&(eenta( 7erciseA Set De!:%t $e&s $PE Set De!:%t 1 1 3 3 H H E E ; ; = = > > ? ? Ca(cu(ated e1$# /" /" /" Ca(cu(ated e1$# /" 'a@:ue AF "L>E De!:%t "L>E 'a@:ue AF "L>E Enter t%e e,erc!ses Ior t%e da !n t%e Je((ow Ce((s near t%e correct co&e@@on or su&&(eenta( o Suat onna:e o(ue 'a@:ue )enc% Press onna:e o(ue 0 0 "L>E 0 7! Comp a$ Bench 0 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 "L>E 0 0 Supp"ementa" S 0 Supp Bench 0 0 0 0 0 Tota" Supp Bench 0 0 Supp Bench 0 0 Tota"
Supp"ementa" S 7erciseA
$e&s
$PE
/" De!:%t $e&s
/" "L>E $PE
/" /" De!:%t "L>E eent. 'a@:ue "L>E ead(!H onna:e "L>E 0 %ead"i&t $@be"t "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E Supp"ementa" %+ 0 "L>E 0 Tota" 0
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
o(ue 0 0 0 0 0
'a@:ue "L>E "L>E "L>E "L>E 0
>or !o))i), !o) +e +ure to ote the re ad R1E of the +et. >or D: 4"o&bied6. Do o
Supp"ementa" S 7erciseA
Comp a$ Bench 7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Su&&(eenta( 7erciseA Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E Supp Bench
t+ of R1E 7 or )reater ad &ae + "o&'!eted, the
7erciseA
7erciseA
Set De!:%t 1 3 H E ; = > ? Ca(cu(ated e1$# /" 'a@:ue AF "L>E
Supp Bench
$e&s
$PE
/" /" De!:%t "L>E
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
$PE
/" /" De!:%t "L>E $PE
/" /" De!:%t "L>E
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E Supp Bench
$e&s
7erciseA
7erciseA
Set De!:%t $e&s $PE 1 3 H E ; = > ? Ca(cu(ated e1$# /" /" /" 'a@:ue AF "L>E De!:%t "L>E
2
3
0
00.00>
=5.50>
=2.20>
=.5
=<.80>
=3.=0>
=0.<0>
=
=5.50>
=2.20>
8=.20>
8.5
=3.=0>
=0.<0>
8<.80>
8
=2.20>
8=.20>
8;.30>
<.5
=0.<0>
8<.80>
85.00>
<
8=.20>
8;.30>
83.<0>
;.5
8<.80>
85.00>
82.0>
Coe&&
0.0005
Coe&& 2
0.032
Coe&& 3
.025
5
;
<
8=.20>
8;.30>
83.<0>
8.0>
8<.80>
85.00>
82.0>
<=.=0>
8;.30>
83.<0>
8.0>
<8.;0>
85.00>
82.0>
<=.=0>
<<.0>
83.<0>
8.0>
<8.;0>
<;.20>
82.0>
<=.=0>
<<.0>
<5.0>
8.0>
<8.;0>
<;.20>
<3.=0>
<=.=0>
<<.0>
<5.0>
<2.30>
8
=
0
<8.;0>
<;.20>
<3.=0>
<0.<0>
<<.0>
<5.0>
<2.30>
;=.0>
<;.20>
<3.=0>
<0.<0>
;8.00>
<5.0>
<2.30>
;=.0>
;;.<0>
<3.=0>
<0.<0>
;8.00>
;5.30>
<2.30>
;=.0>
;;.<0>
;.00>
<0.<0>
;8.00>
;5.30>
;2.;0>
;=.0>
;;.<0>
;.00>
;.30>
