Vol­ume In­ten­sity How much to lift each week

Health & Nutrition - - DAY 1 -

The fol­low­ing are the per­cent­ages, sets, and reps you’ll use each week for the bench press and dead­lift. WEEK 1 4 sets of 8 reps with 85% of your 8-rep max WEEK 2 5 sets. 50% of your 1-rep max for 12 reps, 60% for 8 reps, 75% for 5, 85% for 5 reps, 90% for 3 reps WEEK 3 4 sets of 8 reps with 90% of your 8-rep max WEEK 4 5 sets. 50% of your 1-rep max for 12 reps, 60% for 8 reps, 75% for 5, 85% for 5 reps, 90% for 3 reps, 95% for 1 rep WEEK 5 4 sets of 8 reps with 95% of your 8-rep max WEEK 6 Rest WEEK 7 Re­peat the cy­cle, adding 5 to 10 more pounds to each set

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