Jeff Nippardx 27s Bench Press Specialization Program PDF Free (1) Removed [PDF]

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DAY 3 DAY DAY 2 1

JEFF NIPPARD’S BENCH PRESS PROGRAM

TAL [email protected]) Downloaded DAY SET 3 DAY VOLUME: DAY by 2 Putin's 1 15Horse ([email protected]) TOTAL SET DAY VOLUME: 4 TOTAL 21 SET VOLUME: TOTAL 16 SET VOLUME: 14

UPPER BODY #1 BARBELL BENCH PRESS PAUSE BARBELL BENCH PRESS PULL-UP MILITARY PRESS MACHINE CHEST-SUPPORTED T-BAR HAMMER CURL LOWER BODY #1 BACK SQUAT BARBELL RDL LYING LEG CURL DUMBBELL WALKING LUNGE STANDING CALF RAISE UPPER BODY #2 BARBELL SPEED BENCH PRESS WIDE-GRIP LAT PULLDOWN DUMBBELL LATERAL RAISE SEATED FACE PULL PRONE TRAP RAISE EZ BAR CURL

JEFF NIPPARD’S BENCH PRESS PROGRAM LOWER BODY #2 DEADLIFT HACK SQUAT REVERSE HYPEREXTENSION LEG EXTENSION SEATED LEG CURL

JEFF NIPPARD’S BENCH PRESS PROGRAM

[email protected]) DAY TOTAL Downloaded 3 DAY SET DAY 2VOLUME: 1 by Putin's 15Horse ([email protected]) TOTAL SET VOLUME: DAY 4 TOTAL 21 SET VOLUME: TOTAL 16 SET VOLUME: 14

UPPER BODY #1 BARBELL BENCH PRESS PAUSE BARBELL BENCH PRESS PULL-UP MILITARY PRESS MACHINE CHEST-SUPPORTED T-BAR HAMMER CURL LOWER BODY #1 BACK SQUAT BARBELL RDL LYING LEG CURL DUMBBELL WALKING LUNGE STANDING CALF RAISE UPPER BODY #2 BARBELL SPEED BENCH PRESS WIDE-GRIP LAT PULLDOWN DUMBBELL LATERAL RAISE SEATED FACE PULL PRONE TRAP RAISE EZ BAR CURL

JEFF NIPPARD’S BENCH PRESS PROGRAM LOWER BODY #2 DEADLIFT HACK SQUAT REVERSE HYPEREXTENSION LEG EXTENSION SEATED LEG CURL

JEFF NIPPARD’S BENCH PRESS PROGRAM

rse ([email protected]) TOTAL Downloaded SET VOLUME: by Putin's 15Horse ([email protected]) TOTAL SET DAY VOLUME: 4 TOTAL 21 SET VOLUME: TOTAL 16 SET VOLUME: 14

UPPER BODY #1 BARBELL BENCH PRESS PAUSE BARBELL BENCH PRESS PULL-UP MILITARY PRESS MACHINE CHEST-SUPPORTED T-BAR HAMMER CURL LOWER BODY #1 BACK SQUAT BARBELL RDL LYING LEG CURL DUMBBELL WALKING LUNGE STANDING CALF RAISE UPPER BODY #2 BARBELL SPEED BENCH PRESS WIDE-GRIP LAT PULLDOWN DUMBBELL LATERAL RAISE SEATED FACE PULL PRONE TRAP RAISE EZ BAR CURL

JEFF NIPPARD’S BENCH PRESS PROGRAM LOWER BODY #2 DEADLIFT HACK SQUAT REVERSE HYPEREXTENSION LEG EXTENSION SEATED LEG CURL

BLOCK 2: PEAKING PHASE / WEEK 6: DAYS 1-3 SETS 1 2 3 2 3 3

REPS AMR 5 10 8 10/10 12

RPE/ 85% 65% RPE8 RPE7 RPE8 RPE8

REST N/A 3-5MIN 2-3MIN 2-3MIN 2-3MIN 2-3MIN

SETS 4 3 3 3 3

REPS 8 15 12 12 8

RPE/ 70% RPE7 RPE7 RPE8 RPE8

REST 3-4MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN

SETS 6 3 3 3 3 3

REPS 3 8 15 20 15 12

RPE/ 70% RPE8 RPE7 RPE8 RPE7 RPE8

REST 2-3MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN 1-2MIN

REPS 8 12 10 15 12

RPE/ 70% RPE8 RPE8 RPE8 RPE7

REST 3-5MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN

BLOCK 2: PEAKING PHASE / WEEK 6: DAY 4 SETS 3 3 3 3 3

BLOCK 2: PEAKING PHASE / WEEK 7: DAYS 1-3 SETS 1 2 3 2 3 3

REPS 3 5 10 8 10/10 12

RPE/ N/A 65% RPE8 RPE7 RPE8 RPE8

REST N/A 3-5MIN 2-3MIN 2-3MIN 2-3MIN 2-3MIN

SETS 4 3 3 3 3

REPS 8 15 12 12 8

RPE/ 73% RPE7 RPE7 RPE8 RPE8

REST 3-4MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN

SETS 6 3 3 3 3 3

REPS 3 8 15 20 15 12

RPE/ 70% RPE8 RPE7 RPE8 RPE7 RPE8

REST 2-3MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN 1-2MIN

REPS 8 12 10 15 12

RPE/ 70% RPE8 RPE8 RPE8 RPE7

REST 3-5MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN

BLOCK 2: PEAKING PHASE / WEEK 7: DAY 4 SETS 3 3 3 3 3

BLOCK 2: PEAKING PHASE / WEEK 8: DAYS 1-3

BLOCK 2: PEAKING PHASE / WEEK 8: DAYS 1-3 SETS 1 2 3 2 3 3

REPS 1 5 10 8 10/10 12

RPE/ N/A 65% RPE8 RPE7 RPE8 RPE8

REST N/A 3-5MIN 2-3MIN 2-3MIN 2-3MIN 2-3MIN

SETS 4 3 3 3 3

REPS 8 15 12 12 8

RPE/ 73% RPE7 RPE7 RPE8 RPE8

REST 3-4MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN

SETS 6 3 3 3 3 3

REPS 3 8 15 20 15 12

RPE/ 70% RPE8 RPE7 RPE8 RPE7 RPE8

REST 2-3MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN 1-2MIN

REPS 8 12 10 15 12

RPE/ 73% RPE8 RPE8 RPE8 RPE7

REST 3-5MIN 2-3MIN 1-2MIN 1-2MIN 1-2MIN

BLOCK 2: PEAKING PHASE / WEEK 8: DAY 4 SETS 3 3 3 3 3

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NOTES LSRPE DO AS MANY REPS AS POSSIBLE @RPE9 3-SECOND PAUSE. FOCUS ON SPEED OFF PULL YOUR SHOULDERS DOWN AND IN RESET THE BAR AFTER EACH REP. THINK FIRST 10 REPS RETRACT YOUR SCAPULAE CURL THE WEIGHT "OUT", NOT "UP" NOTES LSRPE SIT DOWN AND BACK FOCUS ON KEEPING YOUR SPINE FOCUS ON SQUEEZING YOUR 12 STEPS EACH LEG. MEDIUM STRIDE PRESS ALL THE WAY UP TO YOUR TOES, NOTES FOCUS ON STAYING TIGHT AND SPEED PULL YOUR SHOULDERS DOWN AND IN FOCUS ON SQUEEZING YOUR DELTOIDS PULL YOUR ELBOWS UP AND BACK. FOCUS ON SQUEEZING YOUR UPPER CURL THE WEIGHT "OUT", NOT "UP"

LSRPE

NOTES LSRPE FOCUS ON KEEPING YOUR SPINE SIT DOWN AND BACK SQUEEZE YOUR GLUTES TO MOVE YOUR FOCUS ON SQUEEZING YOUR QUADS TO FOCUS ON SQUEEZING YOUR

NOTES LSRPE WORK UP TO A HEAVY SET OF 3 @RPE9 3-SECOND PAUSE. FOCUS ON SPEED OFF PULL YOUR SHOULDERS DOWN AND IN RESET THE BAR AFTER EACH REP. THINK FIRST 10 REPS RETRACT YOUR SCAPULAE CURL THE WEIGHT "OUT", NOT "UP" NOTES LSRPE SIT DOWN AND BACK FOCUS ON KEEPING YOUR SPINE FOCUS ON SQUEEZING YOUR 12 STEPS EACH LEG. MEDIUM STRIDE PRESS ALL THE WAY UP TO YOUR TOES, NOTES FOCUS ON STAYING TIGHT AND SPEED PULL YOUR SHOULDERS DOWN AND IN FOCUS ON SQUEEZING YOUR DELTOIDS PULL YOUR ELBOWS UP AND BACK. FOCUS ON SQUEEZING YOUR UPPER CURL THE WEIGHT "OUT", NOT "UP"

LSRPE

NOTES LSRPE FOCUS ON KEEPING YOUR SPINE SIT DOWN AND BACK SQUEEZE YOUR GLUTES TO MOVE YOUR FOCUS ON SQUEEZING YOUR QUADS TO FOCUS ON SQUEEZING YOUR

NOTES LSRPE WORK UP TO A HEAVY SINGLE @RPE9 3-SECOND PAUSE. FOCUS ON SPEED OFF PULL YOUR SHOULDERS DOWN AND IN RESET THE BAR AFTER EACH REP. THINK FIRST 10 REPS RETRACT YOUR SCAPULAE CURL THE WEIGHT "OUT", NOT "UP" NOTES LSRPE SIT DOWN AND BACK FOCUS ON KEEPING YOUR SPINE FOCUS ON SQUEEZING YOUR 12 STEPS EACH LEG. MEDIUM STRIDE PRESS ALL THE WAY UP TO YOUR TOES, NOTES FOCUS ON STAYING TIGHT AND SPEED PULL YOUR SHOULDERS DOWN AND IN FOCUS ON SQUEEZING YOUR DELTOIDS PULL YOUR ELBOWS UP AND BACK. FOCUS ON SQUEEZING YOUR UPPER CURL THE WEIGHT "OUT", NOT "UP"

LSRPE

NOTES LSRPE FOCUS ON KEEPING YOUR SPINE SIT DOWN AND BACK SQUEEZE YOUR GLUTES TO MOVE YOUR FOCUS ON SQUEEZING YOUR QUADS TO FOCUS ON SQUEEZING YOUR