Rehab and Rebuilding Phase 2.0 copy

Strength and Conditioning

4 weeks / 4 days per week

Sharing with a freind

Reviews

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Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Incline • Bench Press

Assistance

3 x 12 reps

Hip Thrust

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Incline • Reverse Fly

Assistance

3 x 12 reps

Incline • Curl

Assistance

3 x 12 reps

Shoulder External Rotation

Assistance

3 x 5 reps

Standing • Cactus Arms Walk Backs

Assistance

3 x undefined reps

Seated Shoulder Internal Rotation

Assistance

3 x 5 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 5 reps

Lying • Lateral • Incline Lateral Raise

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Lunge

Assistance

3 x 12 reps

Banded Clam Shells

Assistance

3 x 12 reps

Spanish Squat

Assistance

5 x 10 reps

Seated • Leg Press

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 12 reps

Concentration Curl

Assistance

3 x 12 reps

Standing • Reverse Cross Fly

Assistance

3 x 12 reps

Step-up

Assistance

3 x 12 reps

Seated • Shoulder Press

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Shoulder Press

Supplemental

5 x 5 reps

Romanian Deadlift

Assistance

3 x undefined reps

Staggered • Standing • High to Low Fly

Assistance

3 x 12 reps

Bayesian Bicep Cable Curl

Assistance

3 x 12 reps

Seated • Row

Assistance

5 x 15 reps

Seated • Hip Abduction

Assistance

3 x 12 reps

Week 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 5 reps

Incline • Bench Press

Assistance

3 x 12 reps

Hip Thrust

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Incline • Reverse Fly

Assistance

3 x 12 reps

Incline • Curl

Assistance

3 x 12 reps

Shoulder External Rotation

Assistance

3 x 5 reps

Standing • Cactus Arms Walk Backs

Assistance

3 x undefined reps

Seated Shoulder Internal Rotation

Assistance

3 x 5 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental

5 x 5 reps

Lying • Lateral • Incline Lateral Raise

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Lunge

Assistance

3 x 12 reps

Banded Clam Shells

Assistance

3 x 12 reps

Spanish Squat

Assistance

5 x 10 reps

Seated • Leg Press

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 12 reps

Concentration Curl

Assistance

3 x 12 reps

Standing • Reverse Cross Fly

Assistance

3 x 12 reps

Step-up

Assistance

3 x 12 reps

Seated • Shoulder Press

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Shoulder Press

Supplemental

5 x 5 reps

Romanian Deadlift

Assistance

3 x undefined reps

Staggered • Standing • High to Low Fly

Assistance

3 x 12 reps

Bayesian Bicep Cable Curl

Assistance

3 x 12 reps

Seated • Row

Assistance

5 x 15 reps

Seated • Hip Abduction

Assistance

3 x 12 reps

Week 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 5 reps

Incline • Bench Press

Assistance

3 x 12 reps

Hip Thrust

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Incline • Reverse Fly

Assistance

3 x 12 reps

Incline • Curl

Assistance

3 x 12 reps

Shoulder External Rotation

Assistance

3 x 5 reps

Standing • Cactus Arms Walk Backs

Assistance

3 x undefined reps

Seated Shoulder Internal Rotation

Assistance

3 x 5 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental

5 x 5 reps

Lying • Lateral • Incline Lateral Raise

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Lunge

Assistance

3 x 12 reps

Banded Clam Shells

Assistance

3 x 12 reps

Spanish Squat

Assistance

5 x 10 reps

Seated • Leg Press

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 12 reps

Concentration Curl

Assistance

3 x 12 reps

Standing • Reverse Cross Fly

Assistance

3 x 12 reps

Step-up

Assistance

3 x 12 reps

Seated • Shoulder Press

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Shoulder Press

Supplemental

5 x 5 reps

Romanian Deadlift

Assistance

3 x undefined reps

Staggered • Standing • High to Low Fly

Assistance

3 x 12 reps

Bayesian Bicep Cable Curl

Assistance

3 x 12 reps

Seated • Row

Assistance

5 x 15 reps

Seated • Hip Abduction

Assistance

3 x 12 reps

Week 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Incline • Bench Press

Assistance

3 x 12 reps

Hip Thrust

Assistance

3 x 12 reps

Lat Pulldown

Assistance

3 x 12 reps

Incline • Reverse Fly

Assistance

3 x 12 reps

Incline • Curl

Assistance

3 x 12 reps

Shoulder External Rotation

Assistance

3 x 5 reps

Standing • Cactus Arms Walk Backs

Assistance

3 x undefined reps

Seated Shoulder Internal Rotation

Assistance

3 x 5 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 5 reps

Lying • Lateral • Incline Lateral Raise

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Lunge

Assistance

3 x 12 reps

Banded Clam Shells

Assistance

3 x 12 reps

Spanish Squat

Assistance

5 x 10 reps

Seated • Leg Press

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 12 reps

Concentration Curl

Assistance

3 x 12 reps

Standing • Reverse Cross Fly

Assistance

3 x 12 reps

Step-up

Assistance

3 x 12 reps

Seated • Shoulder Press

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Shoulder Press

Supplemental

5 x 5 reps

Romanian Deadlift

Assistance

3 x undefined reps

Staggered • Standing • High to Low Fly

Assistance

3 x 12 reps

Bayesian Bicep Cable Curl

Assistance

3 x 12 reps

Seated • Row

Assistance

5 x 15 reps

Seated • Hip Abduction

Assistance

3 x 12 reps

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Rehab and Rebuilding Phase 2.0 copy

Strength and Conditioning

4 weeks / 4 days per week

Sharing with a freind

Reviews

0 reviews

Week 1

Day 1

Bench Press

Bench Press

Incline • Bench Press

Hip Thrust

Lat Pulldown

Incline • Reverse Fly

Incline • Curl

Shoulder External Rotation

Standing • Cactus Arms Walk Backs

Seated Shoulder Internal Rotation

Day 2

Deadlift

Deadlift

Lying • Lateral • Incline Lateral Raise

Tricep Pushdown

Seated • Leg Curl

Lunge

Day 3

Banded Clam Shells

Spanish Squat

Seated • Leg Press

Incline • Bench Press

Concentration Curl

Standing • Reverse Cross Fly

Step-up

Day 4

Seated • Shoulder Press

Seated • Shoulder Press

Romanian Deadlift

Staggered • Standing • High to Low Fly

Bayesian Bicep Cable Curl

Seated • Row

Seated • Hip Abduction

Week 2

Day 1

Bench Press

Bench Press

Incline • Bench Press

Hip Thrust

Lat Pulldown

Incline • Reverse Fly

Incline • Curl

Shoulder External Rotation

Standing • Cactus Arms Walk Backs

Seated Shoulder Internal Rotation

Day 2

Deadlift

Deadlift

Lying • Lateral • Incline Lateral Raise

Tricep Pushdown

Seated • Leg Curl

Lunge

Day 3

Banded Clam Shells

Spanish Squat

Seated • Leg Press

Incline • Bench Press

Concentration Curl

Standing • Reverse Cross Fly

Step-up

Day 4

Seated • Shoulder Press

Seated • Shoulder Press

Romanian Deadlift

Staggered • Standing • High to Low Fly

Bayesian Bicep Cable Curl

Seated • Row

Seated • Hip Abduction

Week 3

Day 1

Bench Press

Bench Press