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.
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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