Josh New Training - Sheet1
4 set ramping 5 reps 80kg 5 sets 8 reps 65% 6 sets 7 reps 55% 5 sets 12 reps 28% 8 sets 5 reps 50% 6 sets 9 reps 60% 8 sets 6 reps 70% 3 reps 95kg overloading light dead hang 5s halfway pause 1s 2 reps 105kg SHOULDER PRESS BENCH ROWS BENCH ROWS BENCH 1rep 117.5kg 9 sets 12 reps 55% 7 sets 6 reps 63% 5 sets 3 reps 62% 3 sets 2 reps 83% 5 sets 2 reps 75%) 8 sets 10 reps 58% light overloading medium6 sets 3 reps 75% ROWS HIP TRUST FRENCH PRESS RDL SQUAT
97.5kg 6 sets 6 reps 52.5%) 8 sets 7 reps 60% 6 sets 12 reps 50% 10 sets 3 reps 70% 5 sets 5 reps 70%
LEG EXT FRENCH PRESS triceps UNILATERAL PULLDOWN 4 set ramping 1rep 90% 5s negative 2s pause
8 sets failure 10 sets 6 reps 60% cable ext rope 4x12 4 sets 8 reps 60% chest UNILATERAL PULLDOWN french press 5x10biceps shoulders cable ext one arm3xdropset bench 5x8 4 sets 8 reps 60% db press 4x12dumb curls 3x15 lat raise 4x12 incline 4x12barbell curl 4x15 military 4x8barbell curl 3xfailure peck deck
