Block 3 Iso 10 Seconds

Athlete: Smitty 0 Maxes Squat 500 Bench 300 Power Clean 200
Click Here-Go To max Sheet to Place Your Name and Maxes In
All Exercises on this day are Isometric and 10

xlathlete.com All Exercises on this day are Oscillatory and 10
Second in Duration - Complete Three Sets Second in Duration - Complete Three Sets
Rest 4 to 8 Minutes Between Sets
Workout Week 1 Week 2 Week 1 Week 2 Week 1 Week 2
100%
100%
100%
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
105 DB Bench 10 s 95 95 1 Left Arm 00 #VALUE! #VALUE! 0 105 DB Bench 10 S 75 80 1 Left Arm
10 Second Rest 0 10 Second Rest
225 DB Split Squat 10 s 205 210 1 Right Leg 00 #VALUE! #VALUE! 0 225 DB Split Squat 10 S 160 170 1 Right Leg
105 DB Bench 10 s 95 95 1 Right Arm 00 #VALUE! #VALUE! 0 105 DB Bench 10 S 75 80 1 Right Arm
00 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 00 #VALUE! #VALUE!
0
0
225 DB Split Squat 10 s 205 210 1 Left Leg 00 #VALUE! #VALUE! 0 225 DB Split Squat 10 S 160 170 1 Left Leg
250 SL Glute Ham Bar 10 s 225 230 1 Right Leg 00 #VALUE! #VALUE! 0 250 SL Glute Ham Bar 10 S 175 190 1 Right Leg
105 DB BO Row 10 s 95 95 1 Left Arm 00 #VALUE! #VALUE! 0 105 DB BO Row 10 S 75 80 1 Left Arm
0
0
250 SL Glute Ham Bar 10 s 225 230 1 Left Leg 00 #VALUE! #VALUE! 0 250 SL Glute Ham Bar 10 S 175 190 1 Left Leg
105 DB BO Row 10 s 95 95 1 Right Arm 00 #VALUE! #VALUE! 0 105 DB BO Row 10 S 75 80 1 Right Arm
75 DB Shoulder Press 10 s 70 70 1 Both 00 #VALUE! #VALUE! 0 75 DB Shoulder Press 10 S 55 55 1 Both Arms
0
0
00 #VALUE! #VALUE! Partner Pulls 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE!
### Chin Up 10 s #N/A #N/A 1 Down 00 #VALUE! #VALUE! 0 ### Chin Up 10 S #N/A #N/A 1 Both
90 JM DB Press 10 s 80 85 1 Both 00 #VALUE! #VALUE! 0 90 JM DB Press 10 S 65 70 1 Both Arms
195 BB BO Row 10 s 175 180 1 Both 00 #VALUE! #VALUE! 0 195 BB BO Row 10 S 135 145 1 Both
0 Xlathlete.com Smitty
Neuro Rating These maxes are adjustable
Power Clean
Safety Squat
Wednesday
Front Squat
Back Squat
Back Squat
Rack squat
Monday
Jersey #
Deadlif
Step up
Bench
Friday
Lunge
Athlete Name
1 Joe Smith 100% 100% 100% 100 300 100 80 100 50 40 120 120 133
2 Nate Thompson 100% 100% 100% 300 200 100 240 300 150 120 360 360 399
3 Smitty 100% 100% 100% 500 300 200 400 500 250 200 600 600 665
4 Cal 100% 100% 100% 500 300 200 400 500 250 200 600 600 665
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These Software Sheets are locked for this Training program - Click here to P
DB Straight Leg DL
DB Walking Lunge
SL Reverse Hyper
Sport Back Squat
DB Incline Bench
DB SL Calf Raise
SL Glute Bar Lif
SL Hex Deadlif
Straight Leg DL
Walking Lunge
Reverse Hyper
Front Step Up
DB Incline Fly
Incline Bench
Glute Bar Lif
Hex Deadlif
Bench Press
SL Leg Press
DB Step up
DB Bench
Leg Press
SL Squat
DB Fly
115 100 100 50 50 20 40 150 45 30 30 40 65 50 75 40 25 300 240 105 90 75 53
345 300 300 150 150 60 120 450 135 90 60 120 195 150 225 120 75 200 160 70 60 50 35
575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
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575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
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575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
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575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
575 500 500 250 250 100 200 750 225 150 100 200 325 250 375 200 125 300 240 105 90 75 53
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75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
75 38 45 30 60 210 360 225 105 195 180 165 165 165 75 75 105 90 75 45 45 225 240 105
SA Rev Grip Tri Push Down
Incline Hammer Curls

Concentration Curl
DB Pro Sup Throat
DB Sup Pro Throat
SA Tri Push Down
DB tri Floor Press
Rev Grip Tri Push
DB Curl to Press
DB Throat Press
Ez Throat Press
Tri Push Down
DB Tri Sup Pro

DB Tri Pro Sup
Zottman Curl
Reverse Curl
Ez Bar Curl
DB Tri Ext
Drag Curl
Bar Curl
Chin Up
Gripper
DB Curl
Dips
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
70 160 100 100 40 30 30 40 40 40 40 30 30 120 80 30 80 70 40 70 40 40 40 120
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
105 240 150 150 60 45 45 60 60 60 60 45 45 180 120 45 120 105 60 105 60 60 60 180
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40 120 60 100 90 70 70 65 70 70 225 50 35 35 25 25 99 99 99 225 40 125 70 100
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60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
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60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
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60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
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60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
60 180 90 200 180 140 140 130 140 140 375 100 70 70 50 50 165 165 165 375 80 250 140 200
ware
Supine Glute Ham Back
SL Glute Ham Bar
DB Prone Row
DB Split Squat
incline bi trap
Rack Deadlif
150 56.3 56.3 50 50 105

150 37.5 37.5 150 135 70
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
300 56.3 56.3 250 225 105
www.XLAthlete.com
Max Calculator and Rep Sheet
Weight Lifted Estimated 1RM

200 240
Reps Performed Weights and Reps

6 240 - 228 1-2 reps
228 - 222 2-3 reps
222 - 210 3-4 reps
210 - 204 4-5 reps
204 - 192 4-6 reps
192 - 180 6-10 reps
180 - 162 10-15 reps
162 - 136 15-20 reps
Created by Cal Dietz and Danny Raimondi

These Software Sheets are locked for this Training program - Cl
OLYMPIC
Click Here to learn: How to Link Videos to your Workouts CHEST
oly chest
Clean Bench Press

Clean & Jerk Bench Throw
Clean Pulls Close Grip Bench
DB Hang Clean DB Bench
DB Jerk DB Fly
DB Push Press DB Incline Press
DB Hang Snatch DB Incline Fly
Hang Clean Decline Push Up
Hang Snatch Guillotine Press
Power Clean Incline Bench
Power Snatch Push Up
SA DB Hang Clean Reactive Bench Toss
SA DB Hang Snatch
SA DB Push Press
Snatch
Snatch Pull
Jerk
Push Press
SA Snatch
DB Clean & Jerk
Split Jerk
are locked for this Training program - Click here to Purchase Software
BACK LEGS HAMSTRINGS

back legs ham
Back Ext Back Drop Squat SL Reverse Hyper

Back Ext DB Row Back Power Step Up 3 Way Ham Press
Back Ext DB Twisting Row Back Squat 3 Way Ham Touch
BB BO Row Balance SL Squat 3 Way Ham Touch Med Ball
Chin Up Bulgarian Split Squat Assisted Nordic Ham Curls
DB BO Row Cross Over Step Up Ball Band Leg Curls
DB Twist DB Front Drop Squat Ball Leg Curls
Dual Action Rows DB Front Drop Squat w/ Pause Band Pull Throughs
Dynamic Lat Pull DB Split Squat DB RDL
Good Morning DB Step Up DB RDL InLine
Hex-bar BO Row DB Walking Lunge DB RDL Shrug
Lat Pull Chin Grip Deadlift DB Straight Leg DL
Lat Pull Down Front Drop Squat Glute Bar Lift
Lat Pull Supine Front Power Step up Glute Ham Hyper
Prone Bench Row OC Front Squat Glute Ham Hyper Incline
SA DB Row Reactive Front Squat Dumbbell Glute Ham Hyper Incline Band
SA Dynamic Lat Pull Front Step up RDL
SA Lat Pull Down Goblet Squat RDL Shrug
SA Lat Pull Supine Hex Deadlift Reverse Hyper
SA Rev Grip Lat Pull Hindu Squat SL Ball Curl
SA Squat Lat Row Hindu Squat Oscillatory SL Glute Bar Lif
SA Straight Lat Pull Hindu Squat W/ Pause Straight Leg DL
SA Straight Side Lat Pull Iso Lunge Band Walking DB RDL
Seated Good Morning Lateral Band Lunge Wide Stance Back Squat
Side to Side supine Row Lateral Band Step Up SL Glute Ham Bar
Squat Lat Row Leg Press
Straight Arm Lat Pull Messier Back Squats
Supine Row Messier Front Squats
incline bi trap Power Step Up
DB Prone Row Rack Deadlift
Rack Squat
Safety Squat
Single Leg Rack Squats
SL DB Front Squat
SL DB Front Squat Reactive
SL DB Reactive Squat
SL Hex Deadlift
SL Hex Iso Deadlift
SL Iso Deadlift
SL Leg Press
SL Reactive Squat
SL Squat
Split Squat Band
Split Squat OC
Sport Back Squat
Sport Back Squat Reactive
Step up
Walking Lunge
Walking Lunge with Band
Zercher Good Morning
Zercher Squat
DB Split Squat
Se
BICEPS TRICEPS ABDOMINALS
bi tri abs
Bar Curl Band Tricep Extension Alt V Up

Bicep Curl Band Close Grip Bench Alt V Up Iso Hold
Bicep Curl Shock Close Grip Push Up Alternating Superman
Chin Up DB Pro Sup Throat Bicycle Crunch
Concentration Curl DB Sup Pro Throat Closed Lunge V Band Twist
DB Curl DB Throat Press Cobra
DB Curl to Arnold DB Tri Ext Cross Over Crunch
DB Curl To Press DB Tri Floor Press Cross Over Oblique
DB Hammer Curls DB Tri Pro Sup Double Leg Crunch Hold
Drag Curl DB Tri Sup Pro Double Leg V Up
Dual Action Bicep Curls Dips Full Bench Curl Up
EZ Bar Curl EZ Throat Press GH Hyper Russian Twist
Incline Hammer Curls EZ Tri Ext GH Hyper Russian Twist Straight Arm
Reverse Curl JM DB Press GH Iso Sit Up Hold
Zottman Curls JM Press GH Over Head Sit Up
Rev Grip Tri Push Gopher U Abs
SA Rev Grip Tri Push DownHalf Bench Curl Up
SA Tri Push Down Inch Worm
Tri Push Down Incline Over Head Sit Up
Tricep Band Press Med Ball Toe Touches
Tricep Push Down Band Med Ball Twist
Med Ball V Ups
Oblique Crunches
Oblique Double Leg Lift Crunch
Oblique Leg Lift Crunch
Open Lunge V Band Twist
Pike Bar Abs
Pike Swiss Ball Abs
Pike Toe Drag
Pike Under Twist
Pike Up
Prone Forearm Bridge
Side Bend Dumbbell
Side Bridge
Side Glute Bridge
Side Touch
Sit Up
Sit Up With Twist
Superman
SWB Twist BND
Swiss Ball Down Twist
Swiss Ball Up Twist
Secondary
PREHAB GRIP SHOULDERS
prehab grip shoulder
4 WY BND Ankle Kicks Bam Bams Arnold Press

90 90 Glute Iso Hold Gripper Band Lying External Rotation
90 90 Groin Iso Hold Partner Pipe Twist Band Lying Internal Rotation
Balance SL Squat Plate Flip Cuban Press
Ball Bent Knee Glute Lift Plate Hold Cuban Press Figure 8
Band Adduction Plate Pinchers Cuban Press Incline
Band Speed Abduction Round House Cuban Press Incline Figure 8
Band Speed Adduction Spider Flips DB Curl to Arnold
Face Band Pull Apart Thors Hammer DB Curl To Press
Glute Bent Knee BCH Lifts Wrist Curl Flexion DB Rear Delt
Glute Swings Wrist Extension DB Shoulder Press
Hip Flex Ecc Prone DB Shrug
Hip Flex Iso Prone DB Side Lat Raise
Hip Flexor Isometric Pull Delt BO Lat Reb Drop
Hip Flexor Prone Contralateral Delt BO OH Reb Drop
Hip FLX BND Pulls Delt Lat Rebound Drop
Hip FLX BND Pulls LAT External Rotation Band
Iso Ball Groin Squeeze External Rotation Prone
Isometric Hip Flexor Hold External Rotation Supine
Lateral Hip Flexor Isometric Pull Figure 8 Lateral Prone
OH Squat Figure 8 Lateral Standing
Piston Squat Figure 8 Lateral Supine
Piston Squat Band Figure 8 Overhead Prone
Prone Rings Figure 8 Figure 8 Overhead Standing
Rack Lying Bands Figure 8 Overhead Supine
Straight Leg OC Glute Lifts Front Delt Raise
TKE Front Raise Drops
Triangle Terror Inc Delt Lat Reb Drop
Incline Delt Raise
Incline Rear Delt
Infraspinatus
Infraspinatus 45
Military Press
OH Lat Raise
OH Shrug
Overhead Front Raise
Overhead Raise 45
Prone Rings Figure 8
Push Up Scapula Shrug
Push Up Scapula Shrug With Bands
Rear Delt
Shoulder Press Seated
Shrug
Side Delt Raise
Supraspinatus
Supraspinatus 45
Supraspinatus 90
Tea Cup Stuff
CALVES RESTORATION NECK MANUAL
calf rest neck manual
Ankle Band Work Bulgarian Split Squat Iso Manual 4-Way Neck Manual 4-Way Neck
Anterior Tibialis Band Band Hip Traction 1 Way Neck Manual Arm Abduction
Calf Raises Glute Ham Hang 2 Way Neck Manual Bench Press
DB SL Calf Raise Isometric Split 4 Way neck Manual Bicep Curl
Leg Press Calf Raise Laying Relaxation Neck Bridge 4 way Manual Clamshell
Laying Wall Shakes Neck Bridge 2 way Manual Leg Abduction
Partner Back Walks SWB Neck Manual Leg Adduction
Rollers Glutes & Hams Prone Bench Neck BridgeManual Leg Curl
Rollers Quads & Back Manual Row
Rollers Quads & Calfes Manual Tricep Extension
Shoulder Band Lateral Protraction
Shoulder Lateral Band Retraction
Spine Rolls
Spine Rolls Lateral
Plyometrics Explosive chest
Plyo_leg Plyo_chest
1/2 Squat Jump Band Speed Press

Accelerated Band Half Box SL Jump Bench Press Reactive Drop Pause Toss
Accelerated Band Half Box SL Jump Pause
Chest Drop Plyo Push Up
Accelerated Band Half Lunge Pause JumpClap Push Up
Close Grip Bench Press Throw
Accelerated Band Half Lunge Reactive Jump
Decline push up Drops
Accelerated Band Half SL Jump Eccentric
Accelerated Band Half SL Pause Jump Laying Med Ball Throws
Accelerated Band Half SL Reactive JumpMed Ball Pass
Accelerated Band Half Squat Jump on Toes
Med Ball Pass One Arm
Accelerated Band Half Squat Jump PauseMed
on Ball
ToesPush Ups
Alt Incline Power Step Up Overhead Med Ball Toss Reactive
Alt Split Lunge Jump Plate press
Ankle Pops Push Up Drop
Assisted Band Split Lunge Jump Rack Band Push Up
Assisted Band Squat Jump Reactive Bench Toss
Assisted Band Squat Jump Pause Standing Med Ball Slams
Assisted Band Squat Jump Reactive
Box Drop Lunge
Box Drop Reactive Lunge Jump
Box Jump
Depth Drop
Drop Rebound Box Jump
Good Morning Jump
Hindu Squat Drop Jump
Hindu Squat Drop Pause Jump
Hurdle Hop
Low Hurdle Hop For Distance
Pike Jump
Power Step Up
Power Step up Sand Bags
Russian Plyo Box
Russian Plyo Box Pause
Russian Plyo Box Shallow
Seated Box Jump
SL Hurdle Hop
Speed Skater For Distance
Speed Skaters 45 With Bands
Speed Skaters With Bands
Speed Switch Jump Lunge
Speed Switch Lunge
Speed Switch Lunge With Jump
Split Drop Isometrics With lunge Jump
Squat Drop Jump
Squat Drop Pause Jump
Squat Jump
Squat Jump Pause
Squat Jump Pause With Weight
Squat Jump Sand Bag
Squat Jump Sand Bag AFSM
Squat Jump With Weight
Tuck Jump
Walking Drop Band Lunge Jump
Walking Drop Lunge Jumps
Walking Half Drop Lunge Jump
Walking Half Lunge Jump
Walking Half Lunge Pause Jump
Iso Miscellaneous 1 Miscellaneous 2 Miscellaneous 3
iso Misc_1 Misc_2 Misc_3
Balance SL Iso Squat

Bench Dip Iso Hold
Bench Glute Lift Iso
Bicep Curl Iso Hold
Bulgarian Split Squat Iso
Chest Iso Hold
Chest Rev Grip Iso
Dip Iso Hold
Glute Ham Back Iso Hold
Glute Ham Iso Hold

Hex Bar Iso Deadlift
Hex SL Iso Deadlift
H-Sq Sh Bi Trap Iso
Iso Lunge Hold
Isometric Split
Jerk Support Iso
Partner Squat Iso
Push up Iso
Scap Pull Iso
Shrug Shoulder Bi Calf Iso
SL Iso Deadlift
SL Iso Hold
Split Squat Iso
Sqt Trap Sh Bi Iso Hold
Squat Iso Hold
Supine Glt Ham Bk Iso
NAME REPS % % SETS
Oly Double warm 3,2 50.0% 67.0% 1,1

Double warm up 5,3 50.0% 67.0% 1,1 These Software Sheet
Single Warm up 1 78.0% 80.0% 1
s1- 3 30-35% 3 30.0% 35.0% 1
s1- 3 60-65% 3 59.0% 65.0% 1
s1- 3 78-80% 3 78.0% 80.0% 1
s1- 4 25-40% 4 25.0% 40.0% 1
s1- 5 25-40% 5 25.0% 40.0% 1
s1- 5 45-55% 5 45.0% 55.0% 1
s1- 5 65-70% 5 65.0% 70.0% 1
s1- 5 75-80% 5 75.0% 80.0% 1
s1- 5 80-82.5% 5 80.0% 82.5% 1
s1- 6 25-40% 6 25.0% 40.0% 1
s1- 6 30-45% 6 30.0% 45.0% 1
s1- 6 75-80% 6 75.0% 80.0% 1
s1- 6 80-82.5% 6 80.0% 82.5% 1
s1- 7 65-70% 7 65.0% 70.0% 1
s1- 7 70-75% 7 70.0% 75.0% 1
s1- 8 25-40% 8 25.0% 40.0% 1
s1- 8 30-45% 8 30.0% 45.0% 1
s1- 8 70-75% 8 70.0% 75.0% 1
s1- 8 75-80% 8 75.0% 80.0% 1
s1- 9 20-22.5% 9 20.0% 22.5% 1
s1- 9 25-40% 9 25.0% 40.0% 1
s1- 9 70-75% 9 70.0% 75.0% 1
s1-10 65-70% 10 65.0% 70.0% 1
s1-10 70-75% 10 70.0% 75.0% 1
s1-12 65-70% 12 65.0% 70.0% 1
s1-12 70-75% 12 70.0% 75.0% 1
s1-15 65-70% 15 65.0% 70.0% 1
s1-20 65-70% 20 65.0% 70.0% 1
s2- 1 87.5-92.5% 1 87.5% 92.5% 2
s2- 3 25-30% 3 25.0% 30.0% 2
s2- 3 77.5-82.5% 3 77.5% 82.5% 2
s2- 3 90-92.5% 3 90.0% 92.5% 2
s2- 3 92.5-95% 3 92.5% 95.0% 2
s2- 4 92.5-95% 4 92.5% 95.0% 2
s2- 5 20-22.5% 5 20.0% 22.5% 2
s2- 5 80-82.5% 5 80.0% 82.5% 2
s2- 5 82.5-85% 5 82.5% 85.0% 2
s2- 6 25-30% 6 25.0% 30.0% 2
s2- 6 75-80% 6 75.0% 80.0% 2
s2- 7 20-22.5% 7 20.0% 22.5% 2
s2- 7 75-80% 7 75.0% 80.0% 2
s2- 8 20-22.5% 8 20.0% 22.5% 2
s2- 8 50-60% 8 50.0% 60.0% 2
s2- 8 70-75% 8 70.0% 75.0% 2
s2- 8 75-80% 8 75.0% 80.0% 2
s2- 9 20-22.5% 9 20.0% 22.5% 2
s2- 9 65-70% 9 65.0% 70.0% 2
s2- 9 70-75% 9 70.0% 75.0% 2
s2-10 20-22.5% 10 20.0% 22.5% 2
s2-10 65-70% 10 65.0% 70.0% 2
s2-10 70-75% 10 70.0% 75.0% 2
s2-12 25-30% 12 25.0% 30.0% 2
s2-12 60-65% 12 60.0% 65.0% 2
s2-12 75-80% 12 75.0% 80.0% 2
s2-15 25-30% 15 25.0% 30.0% 2
s2-15 60-65% 15 60.0% 65.0% 2
s2-15 65-70% 15 65.0% 70.0% 2
s2-20 25-30% 20 25.0% 30.0% 2
s2-20 60-65% 20 60.0% 65.0% 2
s3- 3 45-50% 3 45.0% 50.0% 3
s3- 3 50-55% 3 50.0% 55.0% 3
s3- 3 60-65% 3 60.0% 65.0% 3
s3- 3 70-75% 3 70.0% 75.0% 3
s3- 3 78-80% 3 78.0% 80.0% 3
s3- 3 90-92.5% 3 90.0% 92.5% 3
s3- 3 92.5-95% 3 92.5% 95.0% 3
s3- 3 100-105% 3 100.0% 105.0% 3
s3- 4 67.5-70% 4 67.5% 70.0% 3
s3- 4 72.5-75% 4 72.5% 75.0% 3
s3- 4 87.5-90% 4 87.5% 90.0% 3
s3- 4 90-92.5% 4 90.0% 92.5% 3
s3- 5 50-60% 5 50.0% 60.0% 3
s3- 5 60-70% 5 60.0% 70.0% 3
s3- 5 80-82.5% 5 80.0% 82.5% 3
s3- 5 82.5-85% 5 82.5% 85.0% 3
s3- 6 50-60% 6 50.0% 60.0% 3
s3- 6 65-70% 6 65.0% 70.0% 3
s3- 6 75-80% 6 75.0% 80.0% 3
s3- 6 80-82.5% 6 80.0% 82.5% 3
s3- 7 70-75% 7 70.0% 75.0% 3
s3- 7 75-80% 7 75.0% 80.0% 3
s3- 8 50-60% 8 50.0% 60.0% 3
s3- 8 70-75% 8 70.0% 75.0% 3
s3- 8 75-80% 8 75.0% 80.0% 3
s3- 9 65-70% 9 65.0% 70.0% 3
s3- 9 70-75% 9 70.0% 75.0% 3
s3-10 65-70% 10 65.0% 70.0% 3
s3-10 70-75% 10 70.0% 75.0% 3
s3-12 60-65% 12 60.0% 65.0% 3
s3-12 70-75% 12 70.0% 75.0% 3
s3-15 60-65% 15 60.0% 65.0% 3
s3-15 65-70% 15 65.0% 70.0% 3
s3-20 60-65% 20 60.0% 65.0% 3
s4- 1 85-87.5% 1 85.0% 87.5% 4
s4- 3 45-50% 3 45.0% 50.0% 4
s4- 3 50-55% 3 50.0% 55.0% 4
s4- 3 55-60% 3 55.0% 60.0% 4
s4 -3 75-80% 3 75.0% 80.0% 4
s4- 3 80-82.5% 3 80.0% 82.5% 4
s4- 3 87.5-92.5% 3 87.5% 92.5% 4
s4- 4 67.5-70% 4 67.5% 70.0% 4
s4- 4 72.5-75% 4 72.5% 75.0% 4
s4- 4 75-80% 4 75.0% 80.0% 4
s4- 4 80-82.5% 4 80.0% 82.5% 4
s4- 5 75-80% 5 75.0% 80.0% 4
s4- 5 80-82.5% 5 80.0% 82.5% 4
s4- 6 55-60% 6 55.0% 60.0% 4
s4- 6 75-80% 6 75.0% 80.0% 4
s4- 7 70-75% 7 70.0% 75.0% 4
s4- 8 70-75% 8 70.0% 75.0% 4
s4- 9 65-70% 9 65.0% 70.0% 4
s4- 9 70-75% 9 70.0% 75.0% 4
s4-10 65-70% 10 65.0% 70.0% 4
s4-10 70-75% 10 70.0% 75.0% 4
s4-12 65-70% 12 65.0% 70.0% 4
s4-12 75-77.5% 12 75.0% 77.5% 4
s4-15 55-65% 15 55.0% 65.0% 4
s4-20 50-60% 20 50.0% 60.0% 4
s4-20 65-70% 20 65.0% 70.0% 4
s5- 1 87-92% 1 87.5% 92.5% 5
s5- 3 45-50% 3 45.0% 50.0% 5
s5- 3 70-75% 3 70.0% 75.0% 5
s5- 3 75-80% 3 75.0% 80.0% 5
s5- 3 87.5-92.5% 3 87.5% 92.5% 5
s5- 4 75-80% 4 75.0% 80.0% 5
s5- 4 80-82.5% 4 80.0% 82.5% 5
s5- 5 45-50% 5 45.0% 50.0% 5
s5- 5 70-75% 5 70.0% 75.0% 5
s5- 5 75-80% 5 75.0% 80.0% 5
s5- 6 45-50% 6 45.0% 50.0% 5
s5- 6 70-75% 6 70.0% 75.0% 5
s5- 7 45-50% 7 45.0% 50.0% 5
s5- 7 70-75% 7 70.0% 75.0% 5
s5- 8 45-50% 8 45.0% 50.0% 5
s5- 8 65-70% 8 65.0% 70.0% 5
s5- 8 70-75% 8 70.0% 75.0% 5
s5- 9 45-50% 9 45.0% 50.0% 5
s5- 9 65-70% 9 65.0% 70.0% 5
s5-10 40-45% 10 40.0% 45.0% 5
s5-10 65-70% 10 65.0% 70.0% 5
s5-12 40-45% 12 40.0% 45.0% 5
s5-12 65-70% 12 65.0% 70.0% 5
s5-15 55-65% 15 55.0% 65.0% 5
s5-20 50-60% 20 50.0% 60.0% 5
c3-1+1 80-82.5% 1,1 80.0% 82.5% 3

c3-1+1 82.5-85% 1,1 82.5% 85.0% 3
c3-1+1 85-87.5% 1,1 85.0% 87.5% 3
c3-1+1 87.5-90% 1,1 87.5% 90.0% 3
c3-1+1+1 50-55% 1,1,1 50.0% 55.0% 3
c3-1+1+1 55-60% 1,1,1 55.0% 60.0% 3
c3-1+1+1 60-65% 1,1,1 60.0% 65.0% 3
c3-1+1+1 80-82.5% 1,1,1 80.0% 82.5% 3
c3-1+1+1+1 55-60% 1,1,1,1 55.0% 60.0% 3
c3-1+1+1+1 60-65% 1,1,1,1 60.0% 65.0% 3
c3-10+10 55-60% 10,10 55.0% 60.0% 3
c3-10+10+10 55-60% 10,10,10 55.0% 60.0% 3
c3-2+2+2 60-65% 2,2,2 60.0% 65.0% 3
c3-2+2+2 65-70% 2,2,2 65.0% 70.0% 3
c3-2+2+2 70-75% 2,2,2 70.0% 75.0% 3
c3-3+3+3 55-60% 3,3,3 55.0% 60.0% 3
c4-1+1 80-82.5% 1,1 80.0% 82.5% 4
c4-1+1 82.5-85% 1,1 82.5% 85.0% 4
c4-1+1 85-87.5% 1,1 85.0% 87.5% 4
c4-1+1 87.5-90% 1,1 87.5% 90.0% 4
c4-1+1+1 50-55% 1,1,1 50.0% 55.0% 4
c4-1+1+1 55-60% 1,1,1 55.0% 60.0% 4
c4-1+1+1 60-65% 1,1,1 60.0% 65.0% 4
c4-1+1+1 80-82.5% 1,1,1 80.0% 82.5% 4
c4-1+1+1+1 55-60% 1,1,1,1 55.0% 60.0% 4
c4-1+1+1+1 60-65% 1,1,1,1 60.0% 65.0% 4
c4-10+10 55-60% 10,10 55.0% 60.0% 4
c4-10+10+10 55-60% 10,10,10 55.0% 60.0% 4
c4-2+2+2 60-65% 2,2,2 60.0% 65.0% 4
c4-2+2+2 65-70% 2,2,2 65.0% 70.0% 4
c4-2+2+2 70-75% 2,2,2 70.0% 75.0% 4
c4-3+3+3 55-60% 3,3,3 55.0% 60.0% 4
c5-1+1+187.5-92.5% 1+1 87.5% 92.5% 5
C-B2- c1T 55-60% C1T 55.0% 60.0% 2
C-B2- c1T 70-75% C1T 70.0% 75.0% 2
C-B3- c1T 55-60% C1T 55.0% 60.0% 3
C-B3- c1T 70-75% C1T 70.0% 75.0% 3
C-B4- c1T 55-60% C1T 55.0% 60.0% 4
C-B4- c1T 70-75% C1T 70.0% 75.0% 4
Dyn 35 30s 30s 35.0% 40.0% 4
Dyn 55 12s 12s 55.0% 60.0% 4
Dyn 75 8s 8s 70.0% 75.0% 4
Iso Failure 3 FFF 70.0% 40.0% 3

Iso Failure 4 FFFF 65.0% 35.0% 4
iso test 234 1,2,F 5.0% 150.0% 3
Strip 3 Set FFF 70.0% 40.0% 3
Strip 4 set FFFF 65.0% 35.0% 4
T 10 2s 10S 60.0% 0.0% 2
T 10 3s 10S 60.0% 0.0% 3
T 10 4s 6S 60.0% 0.0% 4
T 10 4s 10S 60.0% 0.0% 4
T 10 BF 12s 75.0% 85.0% BF
T 120 1s 120S 40.0% 0.0% 1
T 120 2s 120S 15.0% 20.0% 2
T 120 3s 120S 15.0% 20.0% 3
T 15 1s 15S 60.0% 0.0% 1
T 15 2s 15S 60.0% 0.0% 2
T 15 3s 15S 60.0% 0.0% 3
T 180 1s 180s 60.0% 0.0% 1
T 30 1s 30s 40.0% 0.0% 1
T 30 2s 30S 60.0% 0.0% 2
T 30 2s 30S 60.0% 0.0% 2
T 30 3s 30S 60.0% 0.0% 3
T 30 4s 30S 60.0% 0.0% 4
T 300 1s 300S 40.0% 0.0% 1
T 300 1s 300S 60.0% 0.0% 1
T 3-1 min int 180s 60.0% 0.0% 1
T 45 1s 45S 40.0% 0.0% 1
T 60 1s 60S 40.0% 0.0% 1
T 90 1s 90S 40.0% 0.0% 1
Vs3-1296 65-80% 12,9,6 65.0% 80.0% 3
Vs3-654 80-90% 6,5,4 80.0% 90.0% 3
Vs3-864 70-80% 8,6,4 70.0% 80.0% 3
Vs3-975 70-80% 9,7,5 70.0% 80.0% 3
Vs4-12975 65-80% 12,9,7,6 65.0% 80.0% 4
Vs4-654480 -90% 6,5,4,4 80.0% 90.0% 4
Vs4-8654 70-80% 8,6,5,4 70.0% 80.0% 4
Vs4-9765 70-80% 9,7,6,5 70.0% 80.0% 4
BFC-1+1 35-45% 1,1 35.0% 45.0% BF

BFC-1+1+1 35-45% 1,1,1 35.0% 45.0% BF
BFC-reps 10 10 25.0% 0.0% BF
BFC-reps 12 12 25.0% 0.0% BF
BFC-reps 15 15 25.0% 0.0% BF
BFC-reps 18 18 25.0% 0.0% BF
BFC-reps 2 2 25.0% 0.0% BF
BFC-reps 5 5 25.0% 0.0% BF
BFC-reps 6 6 25.0% 0.0% BF
BFC-reps 8 8 25.0% 0.0% BF
BFC-reps 9 9 25.0% 0.0% BF
BFC-Test bench 2 35% 2 35.0% 0.0% BF
BFC-Test+1 45% 2 45.0% 0.0% BF
Bwt S1 100% x 100.0% 1
Bwt S1 40-50% x 40.0% 50.0% 1
Bwt S1 60-70% x 60.0% 70.0% 1
Bwt S1 70-80% x 70.0% 80.0% 1
Bwt S1 80-90% x 80.0% 90.0% 1
Bwt S1 90-100% x 90.0% 100.0% 1
Bwt S2 100% x 100.0% 2
Bwt S2 100% x 100.0% 2
Bwt S2 40-50% x 40.0% 50.0% 2
Bwt S2 40-50% x 40.0% 50.0% 2
Bwt S2 60-70% x 60.0% 70.0% 2
Bwt S2 60-70% x 60.0% 70.0% 2
Bwt S2 70-80% x 70.0% 80.0% 2
Bwt S2 70-80% x 70.0% 80.0% 2
Bwt S2 80-90% x 80.0% 90.0% 2
Bwt S2 80-90% x 80.0% 90.0% 2
Bwt S2 90-100% x 90.0% 100.0% 2
Bwt S3 40-50% x 40.0% 50.0% 3
Bwt S3 60-70% x 60.0% 70.0% 2
Bwt S3 70-80% x 70.0% 80.0% 3
Bwt S3 80-90% x 80.0% 90.0% 3
Bwt S3 90-100% x 90.0% 100.0% 3
Nw2s- 3 0 -0% 3 0.0% 0.0% 2
Nw2s- 5 0 -0% 5 0.0% 0.0% 2
Nw2s- 6 0 -0% 6 0.0% 0.0% 2
Nw2s- 8 0 -0% 8 0.0% 0.0% 2
Nw2s- 9 0 -0% 9 0.0% 0.0% 2
Nw2s-10 0 -0% 10 0.0% 0.0% 2
Nw2s-12 0 -0% 12 0.0% 0.0% 2
Nw2s-15 0 -0% 15 0.0% 0.0% 2
Nw2s-20 0 -0% 20 0.0% 0.0% 2
Nw2s-25 0 -0% 25 0.0% 0.0% 2
Nw3s- 3 0 -0% 3 0.0% 0.0% 3
Nw3s- 4 0 -0% 4 0.0% 0.0% 3
Nw3s- 5 0 -0% 5 0.0% 0.0% 3
Nw3s- 6 0 -0% 6 0.0% 0.0% 3
Nw3s- 8 0 -0% 8 0.0% 0.0% 3
Nw3s- 9 0 -0% 9 0.0% 0.0% 3
Nw3s-10 0 -0% 10 0.0% 0.0% 3
Nw3s-12 0 -0% 12 0.0% 0.0% 3
Nw3s-15 0 -0% 15 0.0% 0.0% 3
Nw3s-20 0 -0% 20 0.0% 0.0% 3
Nw3s-25 0 -0% 25 0.0% 0.0% 3
S3 T10 L30-35 t10 30.0% 35.0% 3
S3 T17 L30-35 t17 30.0% 35.0% 3
S3 T25 L30-35 t25 30.0% 35.0% 3
S3 T32 L30-35 t32 30.0% 35.0% 3
S3 T40 L30-35 t40 30.0% 35.0% 3
S3 T5 L30-35 t5 30.0% 35.0% 3
S3 T7 L30-35 t7 30.0% 35.0% 3
S4 T10 L30-35 t10 30.0% 35.0% 4
S4 T17 L30-35 t17 30.0% 35.0% 4
S4 T25 L30-35 t25 30.0% 35.0% 4
S4 T32 L30-35 t32 30.0% 35.0% 4
S4 T40 L30-35 t40 30.0% 35.0% 4
S4 T5 L30-35 t5 30.0% 35.0% 4
S4 T7 L30-35 t7 30.0% 35.0% 4
s5 T10 L30-35 t10 30.0% 35.0% 5
s5 T17 L30-35 t17 30.0% 35.0% 5
s5 T25 L30-35 t25 30.0% 35.0% 5
s5 T32 L30-35 t32 30.0% 35.0% 5
s5 T40 L30-35 t40 30.0% 35.0% 5
s5 T5 L30-35 t5 30.0% 35.0% 5
s5 T7 L30-35 t7 30.0% 35.0% 5
Sets 1 0.0% 0.0% 1
Sets 1 20-25% T 20.0% 25.0% 1
Sets 1 30-35% T 30.0% 35.0% 1
Sets 1 40-45% T 40.0% 45.0% 1
Sets 1 50-55% T 50.0% 55.0% 1
Sets 1 55-60% T 55.0% 60.0% 1
Sets 1 60-65% T 60.0% 65.0% 1
Sets 1 65-70% T 65.0% 70.0% 1
Sets 1 70-75% T 70.0% 75.0% 1
Sets 1 75-80% T 75.0% 80.0% 1
Sets 1 80-85% T 80.0% 85.0% 1
Sets 1 85-90% T 85.0% 90.0% 1
Sets 1 95-100% T 95.0% 100.0% 1
Sets 2 0.0% 0.0% 2
Sets 2 T 0.0% 0.0% 2
Sets 2 20-25% T 20.0% 25.0% 2
Sets 2 30-35% T 30.0% 35.0% 2
Sets 2 40-45% T 40.0% 45.0% 2
Sets 2 50-55% T 50.0% 55.0% 2
Sets 2 55-60% T 55.0% 60.0% 2
Sets 2 60-65% T 60.0% 65.0% 2
Sets 2 65-70% T 65.0% 70.0% 2
Sets 2 70-75% T 70.0% 75.0% 2
Sets 2 75-80% T 75.0% 80.0% 2
Sets 2 80-85% T 80.0% 85.0% 2
Sets 2 85-90% T 85.0% 90.0% 2
Sets 2 90-95% T 90.0% 95.0% 2
Sets 2 95-100% T 95.0% 100.0% 2
Sets 3 0.0% 0.0% 3
Sets 3 T 0.0% 0.0% 3
Sets 3 20-25% T 20.0% 25.0% 3
Sets 3 30-35% T 30.0% 35.0% 3
Sets 3 40-45% T 40.0% 45.0% 3
Sets 3 50-55% T 50.0% 55.0% 3
Sets 3 55-60% T 55.0% 60.0% 3
Sets 3 60-65% T 60.0% 65.0% 3
Sets 3 65-70% T 65.0% 70.0% 3
Sets 3 70-75% T 70.0% 75.0% 3
Sets 3 75-80% T 75.0% 80.0% 3
Sets 3 80-85% T 80.0% 85.0% 3
Sets 3 85-90% T 85.0% 90.0% 3
Sets 3 90-95% T 90.0% 95.0% 3
Sets 3 95-100% T 95.0% 100.0% 3
Sets 4 0.0% 0.0% 4
Sets 4 0.0% 0.0% 4
Sets 4 T 0.0% 0.0% 4
Sets 4 20-25% T 20.0% 25.0% 4
Sets 4 30-35% T 30.0% 35.0% 4
Sets 4 30-75% T 30.0% 75.0% 4
Sets 4 40-45% T 40.0% 45.0% 4
Sets 4 50-55% T 50.0% 55.0% 4
Sets 4 55-60% T 55.0% 60.0% 4
Sets 4 60-65% T 60.0% 65.0% 4
Sets 4 65-70% T 65.0% 70.0% 4
Sets 4 70-75% T 70.0% 75.0% 4
Sets 4 75-80% T 75.0% 80.0% 4
Sets 4 80-85% T 80.0% 85.0% 4
Sets 4 85-90% T 85.0% 90.0% 4
Sets 4 90-95% T 90.0% 95.0% 4
Sets 4 95-100% T 95.0% 100.0% 4
Sets 5 0.0% 0.0% 5
Sets 5 0.0% 0.0% 5
Sets 5 T 0.0% 0.0% 5
Sets 5 20-25% T 20.0% 25.0% 5
Sets 5 30-35% T 30.0% 35.0% 5
Sets 5 40-45% T 40.0% 45.0% 5
Sets 5 50-55% T 50.0% 55.0% 5
Sets 5 55-60% T 55.0% 60.0% 5
Sets 5 60-65% T 60.0% 65.0% 5
Sets 5 65-70% T 65.0% 70.0% 5
Sets 5 70-75% T 70.0% 75.0% 5
Sets 5 75-80% T 75.0% 80.0% 5
Sets 5 80-85% T 80.0% 85.0% 5
Sets 5 85-90% T 85.0% 90.0% 5
Sets 5 95-100% T 95.0% 100.0% 5
Sets 90-95% T 90.0% 95.0% 1
Sets 90-95% T 90.0% 95.0% 5
SS 2 55-60% F 55.0% 60.0% 2
SS 3 55-65% F 55.0% 65.0% 3
SS 4 55-65% F 55.0% 65.0% 4
Iso 5 20-30% 5T 20.0% 30.0% 1
iso 30 70%-75% 30 s 70.0% 75.0% 1
oc 30 50%-55% 30 S 50.0% 55.0% 1
iso 10 90%-92.5% 10 s 90.0% 92.5% 1
oc 10 70%-75% 10 S 70.0% 75.0% 1
Software Sheets are locked for this Training program - Click here to Purchase Softw
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+ Shrug
0:0:0:0:10:10
0:0:0:0:17:10
0:0:0:0:25:12 These Software Sheets are locked for this Training p
0:0:0:0:32:30
0:0:0:0:40:30
0:0:0:0:5:10
0:0:0:0:7:10
0:0:0:10
0:0:0:15
0:0:0:20
0:0:0:3
0:0:0:30
0:0:0:5
0:0:X:0:10:10
0:0:X:0:17:10
0:0:X:0:25:12
0:0:X:0:32:30
0:0:X:0:40:30
0:1:0:10
0:10:0:0
0:12:0:0
0:15:0:0
0:2:0:0
0:4:0:0
0:5:0:0
0:5:0:30
0:5:0:5:25:12
0:5:0:5:32:30
0:X:0:0:10:10
0:X:0:0:17:10
0:X:0:0:25:12
0:X:0:0:32:30
0:X:0:0:40:30
0:X:0:X:10:10
0:X:0:X:17:10
0:X:0:X:25:12
0:X:0:X:32:30
0:X:0:X:40:30
0:X:X:0:10:10
0:X:X:0:17:10
0:X:X:0:25:12
0:X:X:0:32:30
1:0:0:0
1:1:1:0:25:12
1:2:0:0
3:0:0:0
3:0:0:10
3:0:3:0:17:10
3:2:0:0
3:3:3:1
5:0:0:0
5:0:5:0
5:2:0:0
5:2:5:0
5:2:5:0:32:30
Shrug
X:0:0:0:10:10
X:0:0:0:17:10
X:0:0:0:25:12
X:0:0:0:32:30
X:0:0:0:40:30
X:0:X:0:10:10
X:0:X:0:17:10
X:0:X:0:25:12
X:0:X:0:32:30
X:0:X:0:40:30
X:X:0:0:10:10
X:X:0:0:17:10
X:X:0:0:25:12
X:X:0:0:32:30
X:X:X:0:10:10
X:X:X:0:17:10
X:X:X:0:25:12
X:X:X:0:32:30
X:X:X:0:40:30
X:X:X:X:10:10
X:X:X:X:17:10
X:X:X:X:25:12
X:X:X:X:32:30
X:X:X:X:40:30
0:1:0:0
0:3:0:0
0:5:0:0:25:12
1 Way
1:0:2:0:32:30
10 on 20 off
17 on 43 off
2 Board
2 way
2% - Tendo
25 on 35 off
25 Pounds
25% Bwt
3 Board
3 way
3% - Tendo
30 on 30 off
33% Bwt
4 Board
4 Way
4% - Tendo
4:0:0:0
40 on 20 off
45 Pounds
5 on 25 off
5% - Tendo
5:0:0:0:25:12
50% Bwt
6% - Tendo
66% Bwt
7 on 23 off
7% - Tendo
9 on 21 off
Air Max
Alternating
Alt-Vib-Ice
AM ECL
Assist
Back Roller
Ball
Band Light
Band Medium
Band on Knee
Bands
Bands/chains
BAR
Bare Feet
Behind Head
Belly Breath
Bench
Blue Pad
Box
Box 18
Box 24
Box 36
Box 42
BWT
Chain
Chain/Box
Cnt box jump
Coach Watch
Decrease Wgt
Distance
Double BND
Drop
Drop Set
Dumbell
E 3 Grips
Each Arm
Each Leg
Each Side
Each Way
Eyes Closed
F8
Glute rollers
Heavy Band
Height
I Band Roller
Increase Wgt
Iso Release
Jump
Jump w Band
Knee Bend
Knee Bend Jump
Knees Ext Rot

Light band
LS 5:0:5:0
LS Failure
LS OC
LS OC FAIL
Medium Band
No Rest
oc
oc Reactive
oc+2
oc-a
oc-A+1
oc-A+2
oc-d
oc-d/oc-a
oc-D+1
oc-D+2
Overhead
P/w-2 Neck
Partner
Pause
Pro-Sup
Protaction
Push Toe
Rack
Reactive
Reactive-PP
Rebound
Relax Mouth
Rest 1:00
Rest 1:30
Rest 2:00
Rest 2:30
Rest 3:00
Rest 3:30
Rest 30
Rest 4:00
Rest 45
Rest 5:00
Rest HR 110
Retration
Rev Grip
Rotation
Seated
Set Drop off
Shock
Speed
Speed/Band
Speed/Jump
Squeeze
Stick
Strap
Sup Pro
Swiss Ball
Tea Cup Stuff
Toes
Total Weight
Twist
Vibration
warm-up
Weighted
WT Release
X:X:X:X:32:30
for this Training program - Click here to Purchase Software
Coaching Tools - hyperlinked to xlathlete.com
Average Power Vertical Jump Test
Centimeters To Inches Calculator
Close Grip Bench Press Maximum Estimator
Conditioning Guideline Tool
Explosive Strength Deficit Test
Front Squat Maximum Estimator
Inches To Centimeters Calculator
Incline Bench Press Estimator
Kilograms to Pounds Calculator
Kilometers Per Hour To Miles Per Hour Calculator
Kilometers To Miles Calculator
Lat Pulldown Maximum Estimator
Lunge Maximum Estimator
Meters Per Second To Miles Per Hour Calculator
Meters To Yards Calculator
Miles Per Hour To Kilometers Per Hour Calculator
Miles Per Hour To Meters Per Second Calculator
Miles To Kilometers Calculator
How to Link Videos to your Workouts
Peak Power Vertical Jump Test
Pounds To Kilograms Calculator
Power Snatch Maximum Estimator
Push Press Maximum Estimator
RDL Maximum Estimator
Relative Strength Calculator
Repetition Calculator for Endurance Athletes Max Estimator
Repetition Calculator for Strength Athletes Max Estimator
Safety Bar Back Squat Maximum Estimator

Speed Training Guideline
Step Up Maximum Estimator
Yards To Meters Calculator

Template
Created by: Tad Johnson Athlete: Smitty 0 Maxes Squat 500 Bench 300 Power Clean 200
#REF!
Day 1 Week 1 Week 2 Day 3 Week 1 Week 2 Day 5 Week 1 Week 2
100%
100%
100%
Class Cycle 1 Reps Load Sets Notes Class Cycle 1 Reps Load Sets Notes Class Cycle 1 Reps Load Sets Notes
105 CHEST iso 10 90%-92.5% DB Bench 10 s 95 95 1 0 #VALUE! #VALUE! 105 CHEST oc 10 70%-75% DB Bench 10 S 75 80 1
10 Second Rest 10 Second Rest pair w/ 10 Second Rest 10 Second Rest
225 legs iso 10 90%-92.5% DB Split Squat 10 s 205 210 1 0 #VALUE! #VALUE! 225 LEGS oc 10 70%-75% DB Split Squat 10 S 160 170 1
105 CHEST iso 10 90%-92.5% DB Bench 10 s 95 95 1 0 #VALUE! #VALUE! 105 CHEST oc 10 70%-75% DB Bench 10 S 75 80 1
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/


225 LEGS iso 10 90%-92.5% DB Split Squat 10 s 205 210 1 0 #VALUE! #VALUE! 225 LEGS oc 10 70%-75% DB Split Squat 10 S 160 170 1
250 ham iso 10 90%-92.5% SL Glute Ham Bar 10 s 225 230 1 0 #VALUE! #VALUE! 250 ham oc 10 70%-75% SL Glute Ham Bar 10 S 175 190 1
105 BACK iso 10 90%-92.5% DB BO Row 10 s 95 95 1 0 #VALUE! #VALUE! 105 BACK oc 10 70%-75% DB BO Row 10 S 75 80 1


250 ham iso 10 90%-92.5% SL Glute Ham Bar 10 s 225 230 1 0 #VALUE! #VALUE! 250 ham oc 10 70%-75% SL Glute Ham Bar 10 S 175 190 1
105 BACK iso 10 90%-92.5% DB BO Row 10 s 95 95 1 0 #VALUE! #VALUE! 105 BACK oc 10 70%-75% DB BO Row 10 S 75 80 1
75 shoulder iso 10 90%-92.5% DB Shoulder Press 10 s 70 70 1 0 #VALUE! #VALUE! 75 shoulder oc 10 70%-75% DB Shoulder Press 10 S 55 55 1


### BACK iso 10 90%-92.5% Chin Up 10 s #N/A #N/A 1 0 #VALUE! #VALUE! ### BACK oc 10 70%-75% Chin Up 10 S #N/A #N/A 1
90 tri iso 10 90%-92.5% JM DB Press 10 s 80 85 1 0 #VALUE! #VALUE! 90 tri oc 10 70%-75% JM DB Press 10 S 65 70 1
195 BACK iso 10 90%-92.5% BB BO Row 10 s 175 180 1 0 #VALUE! #VALUE! 195 BACK oc 10 70%-75% BB BO Row 10 S 135 145 1

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Block 3 Iso 10 Seconds

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Athlete: Smitty 0 Maxes Squat 500 Bench 300 Power Clean 200

Click Here-Go To max Sheet to Place Your Name and Maxes In

All Exercises on this day are Isometric and 10

SA Straight Side Lat Pull

SA Straight Lat Pull

SA Lat Pull Supine

Lat Pull Chin Grip

Close Grip Bench

Squat Lat Row

Incline Hammer Curls

Tri Push Down

DB Tri Sup Pro

Jerk Support Iso

DB Clean & Jerk

SL Glute Ham Bar

150 56.3 56.3 50 50 105

Weight Lifted Estimated 1RM

Reps Performed Weights and Reps

Created by Cal Dietz and Danny Raimondi

Clean Bench Press

BACK LEGS HAMSTRINGS

Back Ext Back Drop Squat SL Reverse Hyper

Bar Curl Band Tricep Extension Alt V Up

4 WY BND Ankle Kicks Bam Bams Arnold Press

1/2 Squat Jump Band Speed Press

Balance SL Iso Squat

Glute Ham Iso Hold

Oly Double warm 3,2 50.0% 67.0% 1,1

c3-1+1 80-82.5% 1,1 80.0% 82.5% 3

Iso Failure 3 FFF 70.0% 40.0% 3

BFC-1+1 35-45% 1,1 35.0% 45.0% BF

Knees Ext Rot

Centimeters To Inches Calculator

Close Grip Bench Press Maximum Estimator

Conditioning Guideline Tool

Explosive Strength Deficit Test

Front Squat Maximum Estimator

Inches To Centimeters Calculator

Incline Bench Press Estimator

Kilograms to Pounds Calculator

Kilometers Per Hour To Miles Per Hour Calculator

Kilometers To Miles Calculator

Lat Pulldown Maximum Estimator

Lunge Maximum Estimator

Meters Per Second To Miles Per Hour Calculator

Meters To Yards Calculator

Miles Per Hour To Kilometers Per Hour Calculator

Miles Per Hour To Meters Per Second Calculator

Miles To Kilometers Calculator

How to Link Videos to your Workouts

Peak Power Vertical Jump Test

Pounds To Kilograms Calculator

Power Snatch Maximum Estimator

Push Press Maximum Estimator

RDL Maximum Estimator

Relative Strength Calculator

Repetition Calculator for Endurance Athletes Max Estimator

Repetition Calculator for Strength Athletes Max Estimator

Safety Bar Back Squat Maximum Estimator

Step Up Maximum Estimator

Yards To Meters Calculator

pair w/ pair w/ pair w/

pair w/ pair w/ pair w/

pair w/ pair w/ pair w/