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Candito 6 Week Training

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Jul 30th, 2014
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  1.  
  2. Wednesday, June 25, 14
  3. Set 1 Set 2 Set 3 Set 4
  4. Squat Warm Up 250 x6 250 x6 250 x6 250 x6
  5. Deadlift Warm Up 310 x6 310 x6
  6. Leg Extension Warm Up 100 x12 100 x12 100 x12
  7. Box Jumps Warm Up 24" x4 24" x4 24" x4
  8.  
  9. Thursday, June 26, 14
  10. Set 1 Set 2 Set 3 Set 4
  11. Bench Press Warm Up 115 x10 155 x10 175 x8 180 x6
  12. Dumbbell Row Warm Up 70 x10 75 x10 80 x8
  13. Seated Dumbbell OHP Warm Up 50 x12 50 x12 60 x10
  14. Weighted Pull-up Warm Up x12 x12 x10
  15. Hammer Curls Warm Up 35 x12 35 x12 35 x12 x8-12
  16. Lateral Raises Warm Up 15 x12 15 x12 15 x12 x8-12
  17.  
  18. Saturday, June 28, 14
  19. Set 1 Set 2 Set 3 Set 4
  20. Bench Press Warm Up 115 x10 155 x10 175 x8 180 x6
  21. Dumbbell Row Warm Up 75 x10 80 x10 85 x8
  22. Seated Dumbbell OHP Warm Up 50 x12 55 x12 60 x10
  23. Weighted Pull-up Warm Up x12 x12 x10
  24. Lateral Raises Warm Up 15 x12 20 x12 20 x12 x8-12
  25. Hammer Curls Warm Up 25 x12 30 x12 35 x12 x8-12
  26.  
  27. Sunday, June 29, 14
  28. Set 1 Set 2 Set 3 Set 4
  29. Squat Warm Up 220 x8 220 x8 220 x8 220 x8
  30. Deadlift Warm Up 270 x8 270 x8
  31. Leg Extensions Warm Up 120 x12 140 x12 160 x12
  32. Calf Raises Warm Up 330 x24 330 x24 330 x24
  33.  
  34. Monday, June 30, 14
  35. Set 1 Set 2 Set 3 Set 4
  36. Bench Press Warm Up 185 x9
  37. Dumbbell Row Warm Up 80 x10 85 x10 90 x8
  38. Seated Dumbbell OHP Warm Up 55 x12 60 x12 65 x10
  39. Weighted Pull-up Warm Up x12 x12 25 x10
  40. Lateral Raises Warm Up 15 x12 20 x12 25 x12 x8-12
  41. Hammer Curls Warm Up 30 x12 30 x12 35 x12 x8-12
  42.  
  43. Wednesday, July 2, 14
  44. Set 1 Set 2 Set 3 Set 4
  45. Squat Warm Up 250 x10
  46. Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest between sets.
  47. Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving forward.
  48. Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.
  49. Speed Deadlifts Warm Up 225 x8 225 x8 225 x8
  50. Leg Extensions Warm Up 120 x12 140 x12 160 x12
  51. Calf Raises Warm Up 330 x24 350 x24 370 x24
  52.  
  53. Thursday, July 3, 14
  54. Set 1 Set 2 Set 3 Set 4
  55. Bench Press Warm Up 165 x10 180 x8 190 x6-8
  56. Dumbbell Row Warm Up 80 x10 85 x8 90 x8
  57. Seated Dumbbell OHP Warm Up 55 x10 65 x8 70 x5
  58. Weighted Pull-up Warm Up x10 x8 35 x6
  59. Lateral Raises Warm Up 20 x12 20 x12 20 x12 x8-12
  60. Hammer Curl Warm Up 30 x12 30 x12 35 x12 x8-12
  61.  
  62. Saturday, July 5, 14
  63. Set 1 Set 2 Set 3 Set 4
  64. Squat Warm Up 255 xMR10
  65. Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
  66. If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets.
  67. If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.
  68. If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
  69. If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for following weeks.
  70. Deadlifts Warm Up 250 x8 250 x8 250 x8
  71. Leg Extensions Warm Up 140 x12 160 x12 180 x12
  72. Calf Raises Warm Up 350 x24 370 x24 390 x24
  73.  
  74. Sunday, July 6, 14
  75. Set 1 Set 2 Set 3 Set 4
  76. Bench Press Warm Up 165 x10 180 x8 190 x6-8
  77. Dumbbell Row Warm Up 85 x10 90 x8 95 x8
  78. Seated Dumbbell OHP Warm Up 60 x10 65 x8 65 x6
  79. Weighted Pull-up Warm Up x10 10 x8 25 x6
  80. Lateral Raises Warm Up 20 x12 20 x12 25 x12 x8-12
  81. Hammer Curls Warm Up 30 x12 35 x12 40 x12 x8-12
  82.  
  83. Tuesday, July 8, 14
  84. Set 1 Set 2 Set 3 Set 4
  85. Bench Press Warm Up 180 x10
  86. Dumbbell Row Warm Up 90 x10 95 x8 100 x8
  87. Seated Dumbbell OHP Warm Up 60 x10 65 x8 70 x6
  88. Weighted Pull-up Warm Up x10 10 x8 25 x6
  89. Lateral Raises Warm Up 20 x12 25 x12 25 x12 x8-12
  90. Hammer Curls Warm Up 30 x12 30 x12 35 x12 x8-12
  91.  
  92. Wednesday, July 9, 14
  93. Set 1 Set 2 Set 3 Set 4
  94. Squat Warm Up 275 x4-6 275 x4-6 275 x4-6
  95. Deadlift Warm Up 335 x3-6 335 x3-6
  96. No Accessory Lifts
  97.  
  98. Friday, July 11, 14
  99. Set 1 Set 2 Set 3 Set 4
  100. Bench Press Warm Up 195 x4-6 195 x4-6 195 x4-6
  101. Dumbbell Row Warm Up 90 x6 95 x6 100 x6
  102. Seated Dumbbell OHP Warm Up 60 x6 65 x6 70 x6
  103. Weighted Pull-up Warm Up x6 25 x6 35 x6
  104. No Optional Exercises
  105.  
  106. Sunday, July 13, 14
  107. Set 1 Set 2 Set 3 Set 4
  108. Squat Warm Up 280 x4-6
  109. Deadlift Warm Up 300 x8
  110. No Accessory Lifts
  111.  
  112. Monday, July 14, 14
  113. Set 1 Set 2 Set 3 Set 4
  114. Bench Press Warm Up 200 x4-6 200 x4-6 200 x4-6
  115. Dumbbell Row Warm Up 95 x6 100 x6 100 x6
  116. Seated Dumbbell OHP Warm Up 60 x6 65 x6 65 x6
  117. Weighted Pull-up Warm Up x6 25 x6 35 x6
  118. No Optional Exercises
  119.  
  120. Wednesday, July 16, 14
  121. Set 1 Set 2 Set 3 Set 4
  122. Squat Warm Up 280 x3 285 x3 290 x3
  123. Deadlift Variation Warm Up 300 x6 300 x6
  124. Leg Extensions Warm Up 140 x12 160 x12 180 x12
  125. Calf Raises Warm Up 350 x24 390 x24 410 x24
  126.  
  127. Thursday, July 17, 14
  128. Set 1 Set 2 Set 3 Set 4
  129. Bench Press Warm Up 195 x3 200 x3 205 x3
  130. Dumbbell Row Warm Up 80 x10 85 x10 90 x8 95 x6
  131. Seated Dumbbell OHP Warm Up 50 x12 60 x12 65 x10 65 x8
  132. Weighted Pull-up Warm Up x12 x12 10 x10 25 x8
  133. Lateral Raises Warm Up 15 x12 20 x12 20 x12 25 x12
  134. Hammer Curls Warm Up 25 x12 30 x12 35 x12 40 x12
  135.  
  136. Saturday, July 19, 14
  137. Set 1 Set 2 Set 3 Set 4
  138. Squat Warm Up 290 x3 300 x1-2
  139. Deadlift Warm Up 350 x3 365 x1-2
  140. Leg Extension Warm Up 140 x12 160 x12 180 x12
  141. Calf Raises Warm Up 370 x24 410 x24 430 x24
  142.  
  143. Sunday, July 20, 14
  144. Set 1 Set 2 Set 3 Set 4
  145. Bench Press Warm Up 200 x3 205 x2-4 220 x1-2
  146. Dumbbell Row Warm Up 85 x10 90 x10 95 x8 100 x6
  147. Seated Dumbbell OHP Warm Up 55 x12 60 x12 65 x10 70 x8
  148. Weighted Pull-up Warm Up x12 x12 10 x10 25 x8
  149. Lateral Raises Warm Up 20 x12 25 x12 25 x12 x8-12
  150. Hammer Curls Warm Up 30 x12 35 x12 40 x12 x8-12
  151.  
  152. Wednesday, July 23, 14
  153. Set 1 Set 2 Set 3 Set 4
  154. Squat Warm Up 305 x1-4
  155. Deadlift Warm Up 260 x4 270 x4 280 x2
  156. Leg Extension Warm Up 140 x12 160 x12 180 x12
  157. Calf Raises Warm Up 370 x24 410 x24 430 x24
  158.  
  159. Friday, July 25, 14
  160. Set 1 Set 2 Set 3 Set 4
  161. Bench Press Warm Up 225 x1-4
  162. Dumbbell Row Warm Up 95 x8 100 x6 100 x6
  163. Seated Dumbbell OHP Warm Up 55 x8 60 x6 60 x6
  164. Weighted Pull-up Warm Up x8 x6 x6
  165. Lateral Raises Warm Up 20 x12 25 x12 30 x12
  166. Hammer Curls Warm Up 30 x12 35 x12 40 x12
  167.  
  168. Sunday, July 27, 14
  169. Set 1 Set 2 Set 3 Set 4
  170. Deadlift Warm Up 375 x1-4
  171. Leg Extensions Warm Up 160 x12 180 x12 200 x12
  172. Calf Raises Warm Up 390 x24 430 x24 450 x24
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