Introduce an introduction to the training program below, what it involves, the benefits in terms of components of fitness, who it may be suitable for, results from published studies prescribing a similar training program.
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Get it written →Introduce an introduction to the training program below, what it involves, the benefits in terms of components of fitness, who it may be suitable for, results from published studies prescribing a similar training program. Clear outline of the program attached below including details of any progression or individual modification, clearly shows results of the program
Upper Set 1 Set 2 Set 3 Set 4 RPE
Bench Press
85kg –
12 reps
85kg –
12 reps
80kg –
12 reps
80 kg –
12 reps
8
Tricep Extension
24kg –
12 reps
24 kg –
12 reps
22kg –
12 kgs
22kg –
12 reps
7
Shoulder Press
40kg –
12 reps
40 kg –
12 reps
40kg –
11 reps
40 kg –
10 reps
10
Bent over Row
50 kg –
12 reps
50kg –
12 reps
50kg -10 reps
50 kg –
11 reps
9
EZ Bar Bicep Curls
25 kg –
10 reps
25kg –
10 reps
20 kg –
12 reps
20 kg –
12 reps
9
Lower Set 1 Set 2 Set 3 Set 4 RPE
Back Squat
110 kg –
12 reps
110 kg –
10 reps
100 kg –
12 reps
100kg –
12 reps
9
RDL
90 kg –
10 reps
90 kg-
10 reps
85 kg-
12 reps
85kg –
11 reps
9
Bulgarian Split Squat
50 kg –
12 reps
50 kg –
12 reps
50 kg –
12 reps
50 kg –
10 reps
7
Hamstring Curls
25 kg –
12 reps
25 kg –
11 reps
25 kg –
11 reps
25 kg –
10 reps
7
Seated Calf Raises
30 kg –
12 reps
30 kg –
12 reps
30 kg –
12 reps
30 kg –
12 reps
8
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