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    Barbell Culture Free Program

    Uploaded by

    shona.ms62

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Barbell Culture Free Program

    Uploaded by

    shona.ms62
    30 views7 pages

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    30 views7 pages

    Barbell Culture Free Program

    Uploaded by

    shona.ms62

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 7

    Barbell Culture Free Program - instagram : @seife

    Week 1-4 Week 4-8


    Day 1 : Upper #1 Weight Day 1 : Upper #1
    Exercise Sets Reps Week1 Week2 Week3 Week4 Exercise
    Barbell Bench Press 4 6 reps Barbell Bench Press
    DB Shoulder Press 3 10 DB Shoulder Press
    Barbell Rows 4 8 Barbell Rows
    Lat Pull Downs 3 12 Lat Pull Downs
    Biceps Curls 3 12 to 15 Biceps Curls
    Triceps Extensions 3 12 to 15 Triceps Extensions

    Day2: Lower #1 Weight Day2: Lower #1


    Exercise Sets Reps Week1 Week2 Week3 Week4 Exercise
    Squat 4 6 reps Squat
    DB Romanian Deadlift 3 10 DB Romanian Deadlift
    Leg Extensions 3 12 Leg Extensions
    Leg Curls 3 12 Leg Curls
    Calves 3 12 to 15 Calves

    Day 3 : Upper #2 Weight Day 3 : Upper #2


    Exercise Sets Reps Week1 Week2 Week3 Week4 Exercise
    OverHead Press 4 6 reps OverHead Press
    DB Incline Press 3 10 DB Incline Press
    DB Rows 4 8 DB Rows
    Lat Pull Downs 3 12 Lat Pull Downs
    Hummer Curls 3 12 to 15 Hummer Curls
    SkullCrushers 3 12 to 15 SkullCrushers

    Day4: Lower #2 Weight Day4: Lower #2


    Exercise Sets Reps Week1 Week2 Week3 Week4 Exercise
    Deadlift 4 5 reps Deadlift
    Leg Press 3 10 Leg Press
    Leg Extensions 3 12 Leg Extensions
    Leg Curls 3 12 Leg Curls
    Calves 3 12 to 15 Calves

    Input Guide: For the squat,bench,ohp and deadlift you start by a we


    do the same rep range with 2 reps in the tank (that's called RIR=Rep
    that's for week 1 for week 2 leave only 1 rep last week leave 1 rep in
    Input Guide: For the squat,bench,ohp and deadlift you start by a we
    do the same rep range with 2 reps in the tank (that's called RIR=Rep
    that's for week 1 for week 2 leave only 1 rep last week leave 1 rep in
    put more weight than week 2 and for week 4 do 20% less than week 1
    one set less (that.s called a deload) . So basically week 1 : 2 rir, week
    rir ,week3:1 rir w/more loading than week 2 and week 4 20% less tha
    the accesories you do it with 2-1 RIR, feel free to ask any questions o
    @seifeldineadel
    nstagram : @seifeldineadel
    Week 4-8
    Day 1 : Upper #1 Weight To get your own copy cli
    Exercise Sets Reps Week1 Week2 Week3 Week4
    Barbell Bench Press 4 4 reps
    DB Shoulder Press 3 10
    Barbell Rows 4 8
    Lat Pull Downs 3 12
    Biceps Curls 3 12 to 15
    Triceps Extensions 3 12 to 15

    Day2: Lower #1 Weight


    Exercise Sets Reps Week1 Week2 Week3 Week4
    Squat 4 4 reps
    DB Romanian Deadlift 3 10
    Leg Extensions 3 12
    Leg Curls 3 12
    Calves 3 12 to 15

    Day 3 : Upper #2 Weight


    Exercise Sets Reps Week1 Week2 Week3 Week4
    OverHead Press 4 4 reps
    DB Incline Press 3 10
    DB Rows 4 8
    Lat Pull Downs 3 12
    Hummer Curls 3 12 to 15
    SkullCrushers 3 12 to 15

    Day4: Lower #2 Weight


    Exercise Sets Reps Week1 Week2 Week3 Week4
    Deadlift 4 3 reps
    Leg Press 3 10
    Leg Extensions 3 12
    Leg Curls 3 12
    Calves 3 12 to 15

    ou start by a weight you can


    called RIR=Reps In Reserve)
    leave 1 rep in the tank but
    ou start by a weight you can
    called RIR=Reps In Reserve)
    leave 1 rep in the tank but
    ess than week 1's weight with
    k 1 : 2 rir, week 2:1
    k 4 20% less than week 1. For
    any questions on instagram
    our own copy click on File -> Make a copy

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