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12 Week Program All Routine by Jamal (1)

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nadimhasan83292
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19 views

12 Week Program All Routine by Jamal (1)

Uploaded by

nadimhasan83292
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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WEEK1

DAY1 SETS REPS WEIGHT %/RPE


SQUAT 1 3 144 80%
SQUAT 1 5 115 95%
SQUAT 3 5 110 6
CLOSE GRIP BENCH PRESS 1 6 76 90%
CLOSE GRIP BENCH PRESS 3 8 70 6.5
BULGARIAN SPLIT SQUAT 1 10 20 7
BULGARIAN SPLIT SQUAT 3 12 22 7
DB HAMMER CURLS 4 15 10 7
REAR DELT FLYS 3 15 27 7
CABLE CRUNCHES 3 15 10 ?

WEEK1
DAY3 SETS REPS WEIGHT %/RPE
PAUSED SQUAT 1 2 100 95%
PAUSED SQUAT 1 5 95 90%
PAUSED SQUAT 3 7 85 6
BENCH PRESS 1 6 91 92%
BENCH PRESS 3 6 83.5 6
INCLINE DB PRESS 3 12 25 -
PEC DECK FLAY 3 15 32 -
TRICEP PUSHDOWNS 4 15 30 -
DB SIDE RAISES 4 15 7.5 -
PLANKS 3 30s-60s body weight -
WEEK1
DAY2 SETS REPS WEIGHT %/RPE
BENCH PRESS 1 4 105 90%
BENCH PRESS 4 6 95 6.5
PAUSED DEADLIFT 1 2 110 90%
PAUSED DEADLIFT 1 5 100 95%
PAUSED DEADLIFT 1 5 95 95%
PAUSED DEADLIFT 2 6 90 6.5
INCLINE BARBELL PRESS 4 10 40 ?
NEUTRAL GRIP PULL-DOWNS 1 10 40 ?
CHEST SUPPORTED ROWS 4 12 15 ?
SINGLE LEG HAMSTRING CURLS 3 12 40 ?
CABLE CRUNCHES 3 15 10 ?
https://docs.google.com/spreadsheets/d/1VYbxgNW-WAnSBlFn3-zwrkcOp2QaKnYD71eIs7Qu_NQ/htmlview#

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