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Sheiko

The document outlines a 3 week training program with workouts on Mondays, Wednesdays, and Fridays. Each workout includes multiple exercises at increasing weight percentages and decreasing reps over multiple sets. The program focuses on compound lifts like squats, deadlifts, bench press, and military press as well as accessory exercises for different muscle groups.

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Flavio Cusati
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235 views

Sheiko

The document outlines a 3 week training program with workouts on Mondays, Wednesdays, and Fridays. Each workout includes multiple exercises at increasing weight percentages and decreasing reps over multiple sets. The program focuses on compound lifts like squats, deadlifts, bench press, and military press as well as accessory exercises for different muscle groups.

Uploaded by

Flavio Cusati
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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week 1

1 day (Monday) % reps sets weight


1 Bench press 50% 5 1 58
60% 4 2 69
70% 3 2 81
75% 3 5 86
2 Squat 50% 5 1 59
60% 5 2 70
70% 5 5 82
4 Bench press 50% 6 1 58
60% 6 2 69
65% 6 4 75
3 Trazioni-Lat Machine 10 3
5 Face Pull+ 10 3
SS Bicipiti-Tricipiti

3 day (Wednesday) % reps sets weight


1 Deadlift 50% 5 1 80
60% 5 2 96
70% 4 2 112
75% 3 4 120
2 Incline Bench press 4 6
3 Dip 5 5
4 Deadlift from boxes 50% 5 1 80
60% 5 2 96
70% 4 2 112
80% 3 4 128
5 Lunge 10 3
6 Military Press 5 5
7 Abs 10 3

5 day (Friday) % reps sets weight


1 Bench press 50% 7 1 58
55% 6 1 63
60% 5 1 69
65% 4 1 75
70% 3 2 81
75% 2 2 86
70% 3 2 81
65% 4 1 75
60% 6 1 69
55% 8 1 63
50% 10 1 58
2 Dumbbell fly 10 5
1
3 Squat 50% 5 1 59
60% 4 2 70
70% 3 2 82
75% 3 5 88
4 SS alzate F+L+P 7+7+7 3
Rematore/Pulley 10 3
5 SS Bicipiti+Tricipiti 10+10 3

week 2

1 day (Monday) % reps sets weight


1 Squat 50% 5 1 59
60% 4 2 70
70% 3 2 82
80% 2 5 94
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 2 81
80% 2 6 92
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 55% 3 1 64
65% 3 1 76
75% 3 4 88
6 Trazioni/Lat Machine 10 3
SS Facepull
7 SS bicipiti-trici 10-15 3

3 day (Wednesday) % reps sets weight


1 Deadlift up to knees 50% 4 1 80
60% 4 2 96
70% 4 4 112
2 Bench press 50% 5 1 58
60% 5 2 69
70% 4 5 81
3 Dumbbell fly 10 5
4 Deadlift 50% 4 1 80
60% 4 1 96
70% 3 2 112
75% 3 5 120
5 Lunge 10 3
Military press 5 5
ABS 10 3

5 day (Friday) % reps sets weight


1 Squat 50% 4 1 59

2
60% 4 1 70
70% 3 2 82
75% 3 6 88
2 Bench press 50% 6 1 58
60% 5 1 69
70% 4 2 81
75% 3 2 86
80% 2 2 92
75% 4 1 86
70% 5 1 81
60% 6 1 69
50% 7 1 58
3 Dumbbell fly 10 3
4 SS Triceps+bicipiti 10 5
5 Squat 55% 3 1 64
65% 3 1 76
75% 2 4 88
6 rematore/pulley 10 3

week 3

1 day (Monday) % reps sets weight


1 Squat 50% 5 1 59
60% 4 2 70
70% 3 2 82
80% 3 5 94
2 Bench press 50% 5 1 58
60% 4 1 69
70% 3 2 81
80% 3 5 92
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat 50% 5 1 59
60% 5 1 70
70% 5 5 82
6 Trazioni/Lat 10 3
Face Pull
7 SS Bicipiti-Tricipiti 10 3

3 day (Wednesday) % reps sets weight


1 Deadlift up to knees 50% 4 1 80
60% 4 1 96
70% 4 2 112

3
75% 4 4 120
2 Bench press 50% 6 1 58
60% 5 1 69
70% 4 2 81
75% 3 2 86
80% 2 2 92
75% 3 2 86
70% 4 1 81
65% 5 1 75
60% 6 1 69
55% 7 1 63
50% 8 1 58
3 Dip 10 5
4 Deadlift from boxes 60% 5 1 96
70% 5 2 112
80% 4 4 128
5 Lunge 10 3
6 Military 5 5
7 Abs 10 3

5 day (Friday) % reps sets weight


1 Bench press 50% 5 1 58
60% 4 1 69
70% 3 2 81
80% 2 5 92
2 Squat 50% 5 1 59
60% 5 1 70
70% 5 2 82
75% 4 5 88
3 Bench press 50% 6 1 58
60% 6 2 69
65% 6 4 75
4 Dumbbell fly 10 5

5 Rematore/Pulley 10 3
SS Alzate F-L-P 7+7+7
6 SS bicipiti-Tricipiti 10+10 3

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