Day 1 - +++++ Max Effort Upper +++++ A.MAX-EFFORT LIFT - Work up to a max set of 3-5 reps. - regular barbell bench press B.SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps. - Flat dumbbell bench press C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps. - Bent-over dumbbell or barbell rows D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps. - Seated dumbbell "power cleans" E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps. - Hanging leg raises Day 3 - +++++ LOWER BODY - +++++
Words: 328 - Pages: 2
BMI BMI is a measurement representing the ratio of a person’s body weight to his or her height. It stands for body mass index. It is used to represent the ratio of a person’s body weight to the square of their height. BMI-(kg/m²)=[weight(lb)/height(in)²] metric (lbx703)/height in inches² imperial BMI (175x703)/68²=26.6 (I am using 703 as a converter.) 175x703=123025 68x68=4624 123025/4624=26.6 My BMI falls under the overweight category but I lift weights and I have less than 10% body fat
Words: 646 - Pages: 3
ADANI INSTITUTE OF INFRASTRUCTURE MANGEMENT Project Report on Benchmarking Janmarg with Transmileno SUBMITTED TO Dr. Preeta Vyas SUBMITTED BY Marketing Group 2 Abhishek Shah Kumar Abhishek Mayank Jain Somadipta Das Seshayagreevan 1 INDEX Topics 1. History of BRTS 2. Bogota TRANSMELINIO System Performance: 3. Core Services of the BRTS system which turn up as the differentiating Factors: 4. Future Service Expansions of Bogota – TransMilenio System 14 Page No. 3 6 11 2 1. History
Words: 5444 - Pages: 22
Blue Bench It was a beautiful, sunny, and slightly windy day. A little girl, Jill, who was eight years old was waiting for her grandma to come pick her up. When her grandma arrived the first thing they did was went back to her house and got the food for their picnic. At the house they packed all of the food and Jill found an interesting book on the arm of the chair. The book was titled, Disappearance. Jill asked her grandma if she could take it with them to read afterwards. The grandma responded
Words: 305 - Pages: 2
Doug likes to take 12 weeks to peak, but it could vary a little because of an injury or something but this is the basic cycle he likes to follow. The first four weeks he uses 4 sets of 6 reps in the bench press. On the 4th set he goes limit. He uses each rep as a 5-pound indicator for his next workout. He starts the cycle at 400 lbs. Example – 400 x 6, 400 x 6, 400 x6, 400 x limit (e.g. 10) So, from the last set, five pounds for each rep over six would work out to (10 reps minus 6) 4 times 5 (five
Words: 5712 - Pages: 23
ตารางฝึกเพาะกายขั้นกลาง ( รอบใหม่ ) เดือนที่ 1 จันทร์ และ พฤหัส ท้องส่วนบน - Crunch 3 x 15 ( 1½ ) / เมื่อยกลำตัวขึ้นจนสุด หยุดเกร็งค้างเอาไว้ 1 วินาที หรือ - Decline Crunch 3 x 15 ( 1½ ) อก - Bench Press 1 x 15 - Warm Up ( 1½ ) 3 x 10 ( 2 ) - Incline Dumbell Press 3 x 10 ( 2 ) หลัง - Bent Over Rowing 1 x 15 - Warm Up ( 1½ ) 3 x 10 ( 2 ) - Lat Machine Pulldown To Front 3 x 10
Words: 1036 - Pages: 5
difficult as possible for your maximum gains. 1 The reason for pre-exhaustion is to take you out of your comfort zone. You don't want "easy." You won't get stronger or enhance your physique that way. Let's say hypothetically your 1-rep max on the bench press is 315 lbs (143.2 kgs), during your first day on my program, you won't be able to hit that 315 lbs because of the work you've done leading up to that max. However over time (with consistency) you will hit that 315 lbs, but we can't stay there
Words: 1199 - Pages: 5
for six weeks. * Increase maximum bench press by 15% over six-week period. * Increase lean body mass by five pounds within three months. * Lower blood pressure from 139/80 to desired range of 90-119/ 60-79 in six weeks. These goals will be measured in the following ways: 1. A calendar will be used to track daily/weekly participation in the program. Client has agreed to log all exercise to track results. 2. Client currently bench presses 160 pounds. I will track his progress
Words: 553 - Pages: 3
Business / History And Strategy Of Bench History And Strategy Of Bench Manila, PHILIPPINES -- By some accounts, Bench's undisputed success in Filipino retail should come as a surprise. Their Chairman has a degree in interior design rather than an MBA. Their stores sell an improbable mix of items, such as bags of popcorn next to sports bras next to cologne. Yet the brand continues to dominate the Philippine retail market with 132 stores nationwide and 14 stores internationally. They've won
Words: 333 - Pages: 2
4 Day Power Muscle Burn Workout Split This building workout by Steve Shaw is designed to maximize Progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets. Workout Summary • Main Goal: Build Muscle • Workout Type: Split • Training Level: Intermediate • Days Per Week: 4 • Equipment Required: Barbell, Cables, Dumbbells, EZ Bar, Machines • Target Gender: Male & Female • Author: Steve Shaw Workout Description Back in 1986 my mentor, Dr. Mike, taught
Words: 1383 - Pages: 6
