Adolfo's Peaking Block

Shared By : azarate0
Frequency : 4 days / week
Day Type : Numerical
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 0 / 5

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Description

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Day 1 Workout Day #1
Exercise Name Muscle Timer Reps Sets Track
Barbell Deadlift Barbell Deadlift

Back

300 sec 3 4 Progress Chart
Comp Bench Press

Chest

240 sec 3 5 Progress Chart
Barbell Military Press Barbell Military Press

Shoulders

180 sec 6 3 Progress Chart
Dumbbell Supine Tricep Extension Dumbbell Supine Tricep Extension

Triceps

180 sec 12 3 Progress Chart
Day 2 Workout Day #2
Exercise Name Muscle Timer Reps Sets Track
3ct Eccentric Pause Squat

Upper Legs

240 sec 4 4 Progress Chart
3ct Paused Bench Press

Chest

240 sec 6 4 Progress Chart
Barbell Hip Thrust Barbell Hip Thrust

Glutes

210 sec 12 4 Progress Chart
Barbell Curl Barbell Curl

Biceps

180 sec 6 3 Progress Chart
Day 3 Workout Day #3
Exercise Name Muscle Timer Reps Sets Track
2inch Deadlift

Back

240 sec 8 4 Progress Chart
Barbell Bench Press Barbell Bench Press

Chest

210 sec 6 4 Progress Chart
Barbell Good Morning Barbell Good Morning

Back

210 sec 8 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

0 sec 8 3 Progress Chart
Dumbbell Bent-Over Raise Dumbbell Bent-Over Raise

Shoulders

120 sec 8 3 Progress Chart
Day 4 Workout Day #4
Exercise Name Muscle Timer Reps Sets Track
Barbell Squat Barbell Squat

Upper Legs

240 sec 3 4 Progress Chart
Barbell Rack Pull Barbell Rack Pull

Back

210 sec 8 4 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

180 sec 8 3 Progress Chart
Dumbbell Bent-Over Row Dumbbell Bent-Over Row

Back

180 sec 8 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

180 sec 6 3 Progress Chart