Do as many
sets as you need to warm-up
Week 1: 3x1 @ 80% of 1RM
Week 2: 3x2 @ 80% of 1RM
Week 3: 3x3 @ 80% of 1RM
Next cycle
Week 1: 3x1
@ 80% of 1RM + 5 lbs.
Week 2: 3x2
@ 80% of 1RM + 5 lbs.
Week 3: 3x3
@ 80% of 1RM + 5 lbs.
Next cycle
Week 1: 3x1
@ 80% of 1RM + 10 lbs.
Week 2: 3x2
@ 80% of 1RM + 10 lbs.
Week 3: 3x3
@ 80% of 1RM + 10 lbs.
Next cycle
Week 1: 3x1
@ 80% of 1RM + 15 lbs.
Week 2: 3x2
@ 80% of 1RM + 15 lbs.
Week 3: 3x3
@ 80% of 1RM + 15 lbs.
Take a week
off or do a deload week using bodyweight training or cardio. Then you may want
to do the same thing with a 5x2 5x3 and 5x5 scheme or some other training plan.
Get them
GAINS!!!!!!!
Example:
Example:
Week 1: 3x1 150 lbs
Week 2: 3x2 150 lbs
Week 3: 3x3 150 lbs
Next cycle
Week 1: 3x1 155 lbs
Week 2: 3x2 155 lbs
Week 3: 3x3 155 lbs
Next cycle
Week 1: 3x1 160 lbs
Week 2: 3x2 160 lbs
Week 3: 3x3 160 lbs
Next cycle
Week 1: 3x1 165 lbs
Week 2: 3x2 165 lbs
Week 3: 3x3 165 lbs
30 day planking challenge. Let the ab tickling commence! #fitfam pic.twitter.com/6UcZE9pEoe
— Vitamin T (@Queentayo4reel) September 1, 2015
Day 3 #Kettlebellchallenge 115 swings and a chest workout done! I'm getting really good at counting!!! pic.twitter.com/jrlAjj2Eyh
— Vitamin T (@Queentayo4reel) March 3, 2015
@LovinTheFitLife Hey doll, one Push Up Challenge coming up! Oooh you're so keen!💪💪💪 Every day's a chest day! #fitfam pic.twitter.com/zZfyuefNOl
— Vitamin T (@Queentayo4reel) January 29, 2015
@itsnotcrims @LovinTheFitLife @mynontoxiclife We kick off with 50 squats and end on 250 pic.twitter.com/hXhFQPdtdo
— Vitamin T (@Queentayo4reel) October 31, 2014
Testosterone Therapy - Royal Men's Medical Center
— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt
