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    The Russwole Program Volume 1 The Russwole Program Volume 1

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    gokula krishnan
    The 6-day workout program focuses on power building over 12 weeks. Each day targets different muscle groups: chest/triceps, back/biceps, quads/hamstrings, and chest/shoulders. The workouts provide exercises, sets, reps, and starting weight percentages for squats, bench press, and deadlifts of 350 lbs, 225 lbs, and 315 lbs respectively for Week 1.

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

    The Russwole Program Volume 1 The Russwole Program Volume 1

    Uploaded by

    gokula krishnan
    3K views5 pages
    The 6-day workout program focuses on power building over 12 weeks. Each day targets different muscle groups: chest/triceps, back/biceps, quads/hamstrings, and chest/shoulders. The workouts provide exercises, sets, reps, and starting weight percentages for squats, bench press, and deadlifts of 350 lbs, 225 lbs, and 315 lbs respectively for Week 1.

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    the-russwole-program-volume-1

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    The 6-day workout program focuses on power building over 12 weeks. Each day targets different muscle groups: chest/triceps, back/biceps, quads/hamstrings, and chest/shoulders. The workouts provide exercises, sets, reps, and starting weight percentages for squats, bench press, and deadlifts of 350 lbs, 225 lbs, and 315 lbs respectively for Week 1.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views5 pages

    The Russwole Program Volume 1 The Russwole Program Volume 1

    Uploaded by

    gokula krishnan
    The 6-day workout program focuses on power building over 12 weeks. Each day targets different muscle groups: chest/triceps, back/biceps, quads/hamstrings, and chest/shoulders. The workouts provide exercises, sets, reps, and starting weight percentages for squats, bench press, and deadlifts of 350 lbs, 225 lbs, and 315 lbs respectively for Week 1.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    lOMoARcPSD|5483442

    The Russwole Program Volume 1

    Law In America (Northern Arizona University)

    StuDocu is not sponsored or endorsed by any college or university


    Downloaded by gokula krishnan ([email protected])
    lOMoARcPSD|5483442

    The Russwole Program Volume 1


    Point of Emphasis: Power Building
    Workouts: Push/ Pull/ Legs
    Duration: 6 days a week / 12 weeks

    Downloaded by gokula krishnan ([email protected])


    lOMoARcPSD|5483442

    Week 1
    Squat: 350
    Bench: 225
    Deadlift: 315
    Day 1: Quads / Hamstrings / Calves
    Exercise: Sets: Reps: Weight:
    Squat 3 X 8 (75% of 1RM)
    Paused squat 3 X 3 (55% of 1RM)
    DB RDL 4 X 12
    Leg press 4 X 10
    Leg extensions 3 X 15
    Hamstring curls 3 X 15
    Goblet squats 4 X 8
    Calf raises 3 X 20
    Ab Circuit:
    Cable Crunch 4 x 20, 15, 12, 10
    Barbell Side Bend 3 x 12
    Crunches 3 x 15
    Reverse Crunches 3 x 12

    Day 2: Chest / Triceps


    Exercise: Sets: Reps: Weight:
    Bench 3 X 8 (75% of 1RM)
    Incline Bench 3 X 10 (50% OF 1RM)
    Incline DB Bench 4 X 10
    Weighted Dips (Bodyweight is fine) 4 X 12
    Machine Chest fly 3 X 12
    EZ Bar Skull Crushers 4 X 15
    Straight Br Pushdowns 3 X Failure

    Downloaded by gokula krishnan ([email protected])


    lOMoARcPSD|5483442

    Day 3: Back / Biceps


    Exercise: Sets: Reps: Weight:
    Deadlift 3 X 6 (77.5% OF 1RM)
    Deficit Deadlift 2 X 8 (50% OF 1RM)
    Barbell Row 4 X 8
    Cable Row 3 X 12
    Hammer Strength Row 4 X 8
    Wide Grip Pulldowns 3 X 12
    Alternate Bicep Curls 3 X Fail
    Rope Hammer Curl 2 X Fail
    Ab Circuit:
    Air Bike 3 x 30 sec, 45 sec, 1 minute
    Seated Barbell Twist 3 x 12
    Crunches (Hands over head) 3 x 15
    Lying Leg Raise 3 x 12

    Day 4: Chest / Shoulders


    Exercise: Sets: Reps: Weight:
    Bench 3 X 4 (75% of 1RM)
    Standing OHP 3 X 5(40% of 1RM on Bench)
    Arnold Press (Superset 1) 4 X 10
    Lateral Raises (Superset 1) 4 X 8
    Cable Upright Rows 3 X 12
    Rear Delt Fly 4 X 10
    45 LB Plate Raise (Superset 2) 3 X 15
    Cable Lateral Raise (Superset 2) 3 X 8

    Downloaded by gokula krishnan ([email protected])


    lOMoARcPSD|5483442

    Day 5: Quads / Hamstrings


    Exercise: Sets: Reps: Weight:
    Squat 3 X 4 (72.5% of 1RM)
    DB Lunges (Each Leg) 4 X 12
    Romanian Deadlift 4 X 8
    Leg Extension Holds (5 Sec. Hold) 4 X 6
    Weighted Step Ups 3 X 12
    Single Leg Squats (Foot on bench) 4 X 15
    Hyper Extensions 3 X 12
    Ab Circuit:
    Frog Sit Ups
    Jackknife Sit Ups
    Oblique Crunches
    Reverse Crunches

    Day 6: Chest / Back / Biceps


    Exercise: Sets: Reps: Weight:
    Flat DB Bench 4 X 10
    V Bar Pull Ups 4 X 8
    Incline DB Fly 3 X 8
    Close Grip Pulldowns 4 X 12
    T Bar Row 3 X 10
    Hammer Strength Press 4 X 8
    DB Incline Seal Row 4 X 10
    Incline Alternate DB Curl 4 X 12

    Downloaded by gokula krishnan ([email protected])

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