Level 0 |
Join Date: Jan 2010 |
Location: |
Posts: 4
SHOULDERS - MONDAY - SPECIALIZATION
01-27-2012, 02:17 AM
Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 3 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST High-Incline Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 140 150 160 170 180 190 | Ratchet Loading C EXERCISE SETS REPS SPEED REST Push Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 110 110 120 120 130 130 110 |
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Level 0 |
Join Date: Jan 2010 |
Location: |
Posts: 4
SHOULDERS - TUESDAY - FULL BODY
01-28-2012, 10:33 PM
Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Leg Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 360 360 380 380 310 | Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Leg Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 200 200 14 | Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Low-Incline Bench Press from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 200 200 170 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Seated Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 160 170 180 190 150 | Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Triceps Extension from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 160 180 190 200 160 | Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 |
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Level 0 |
Join Date: Jan 2010 |
Location: |
Posts: 4
SHOULDERS - WEDNESDAY - SPECIALIZATION
01-31-2012, 04:46 AM
Max Force Sets A1 EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 180 180 180 180 180 | Max Force Sets A2 EXERCISE SETS REPS SPEED REST Dumbbell Lateral Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 35 35 35 35 35 35 35 | Max Force Sets A3 EXERCISE SETS REPS SPEED REST Push Press 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 160 160 160 160 160 160 160 | Max Force Sets A4 EXERCISE SETS REPS SPEED REST Dumbbell Front Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 35 35 35 35 35 35 35 | Max Force Sets B1 EXERCISE SETS REPS SPEED REST High Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 230 230 230 230 230 230 230 | Max Force Sets B2 EXERCISE SETS REPS SPEED REST Low Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 230 230 230 230 230 230 230 | Max Force Sets B3 EXERCISE SETS REPS SPEED REST Upright Row 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 110 110 110 110 110 110 110 | Max Force Sets B4 EXERCISE SETS REPS SPEED REST Face Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 140 140 140 140 140 140 140 |
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Level 0 |
Join Date: Jan 2010 |
Location: |
Posts: 4
SHOULDERS - FRIDAY - SPECIALIZATION
02-02-2012, 04:18 AM
Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Push Press 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 160 160 160 160 160 160 | Capacity Ramping A2 EXERCISE SETS REPS SPEED REST Seated Dumbbell Overhead Press 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 | Dynamic Preactivation B1 EXERCISE SETS REPS SPEED REST Power Snatch 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 | Capacity Ramping B2 EXERCISE SETS REPS SPEED REST Dumbbell Upright Row 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 |
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