5 Day U/L + (C&Bi/B,S&T/Legs) (Bench Focused)

RPE 9.5 task failure (Cannot perform any more reps using the same ROM and tempo.)
RPE 10 muscular failure (Cannot perform anymore lengthened partials or to desired position of ROM e.g 60 degree arm angle for lateral raises.)

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Week 1

Lat Pulldown (Neutral Grip)

Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Cable)

Upper

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Hamstring Curl

Leg Extension

Calf Raise (Leg Press)

Seated Shoulder Press (Dumbbell)

Face Pull

Hammer Curl (Cable)

Chest + Biceps

Hack Squat

Single Arm High Row (Cable)

JM Press (Smith Machine)

1 reviews for 5 Day U/L + (C&Bi/B,S&T/Legs) (Bench Focused)