shekio programs

8/17/2019 Shekio Programs

1/207

Volume Calculations

Reps Poundage

MS Prep Squat Bench Dead Squat Bench Dead

1 92 150 97 339 315 24360 100

2 86 127 70 283 22677 20688 21620

3 131 200 114 445 33765 31368 367544 88 106 94 288 24140 17952 31004

Total 397 583 375 1355 80896 94368 89478

339

MS Prep2 Squat Bench Dead Squat Bench Dead

1 80 204 90 374 21849 32700 30084

2 91 163 83 337 23139 26256 27784

3 84 191 107 382 22831 30804 34500

4 85 148 69 302 23023 24672 22678

95 186 78 359 25102 29388 24702

! 85 148 69 302 23023 24672 22678

Total 520 1040 496 2056 138966 168492 162426

347 343MS Prep3 Squat Bench Dead Squat Bench Dead

1 80 114 67 261 21733 19116 22264

2 91 148 46 285 23254 24000 15180

3 73 126 62 261 19693 20844 20516

4 51 127 51 229 13591 20748 17388

83 137 62 282 22369 22968 20792

Total 378 652 288 1318 100639 107676 96140

264

MS Comp Squat Bench Dead Squat Bench Dead

1 2 2 2 0 731.5 456 874

2 0 0 0 0 0 0 0

3 0 0 0 0 0 0 04 0 0 0 0 0 0 0

0 0 0 0 0 0 0

Total 0:00:00 0:00:00 0:00:00 0 0 0 0

"2# Squat Bench Dead Squat Bench Dead

1 150 130 180 460 19096 16884 18078

2 101 106 52 259 24440 14958 17066

3 77 100 48 225 21233 17160 14996

4 90 140 30 260 22330 22680 10212

Total 342 454 185 981 87099 71682 60352

"3$ Squat Bench Dead Squat Bench Dead1 119 180 63 362 31147 28512 21160

2 89 133 59 281 22677 21324 18676

3 106 220 60 386 27682 35172 20815

4 83 119 26 228 22369 19704 8510

Total 397 652 208 1257 103873 104712 69161

"31 Squat Bench Dead Squat Bench Dead

1 134 182 51 367 34227 27936 16468


2/207

2 88 98 44 230 22484 15924 13685

3 81 227 42 350 21637 35868 13984

4 86 85 18 189 22638 14376 5750

Total 389 592 155 1136 100986 94104 49887

"32 Squat Bench Dead Squat Bench Dead

1 2 2 2 0 770 480 9202 0 0 0 0 0 0 0

3 0 0 0 0 0 0 0

4 0 0 0 0 0 0 0

Total 0:00:00 0:00:00 0:00:00 0 0 0 0

"3% Squat Bench Dead Squat Bench Dead

1 74 142 70 286 18769 21108 21528

2 93 113 57 263 24563 17784 17411

3 109 162 63 334 28490 25272 20608

4 83 118 26 227 22330 19464 8510

Total 359 535 216 1110 94152 83628 68057

"3# Squat Bench Dead Squat Bench Dead

1 70 82 46 198 17845 12876 14996

2 102 111 52 265 24525 17436 16330

3 58 100 40 198 16112 17160 12512

4 90 140 30 260 22330 22680 10212

Total 320 433 168 921 80812 70152 54050

"4$ Squat Bench Dead Squat Bench Dead

1 80 188 59 327 21618 29880 20516

2 93 125 41 259 24525 20448 12374

3 78 158 55 291 21137 25440 19067

4 136 145 62 343 35767 23352 20033Total 387 616 217 1220 103045 99120 71990


3/207

&ntensit'()*erage +

Squat Bench Dead

24775 0.9% 67.7% 0.2%

64985 68.5% 67.9% 67.1%

101887 66.9% 65.4% 70.1%73096 71.3% 70.6% 71.7%

264742 52.9% 67.4% 51.9%

Squat Bench Dead

84633 70.9% 66.8% 72.7%

77179 66.0% 67.1% 72.8%

88135 70.6% 67.2% 70.1%

70373 70.4% 69.5% 71.4%

79192 68.6% 65.8% 68.8%

70373 70.4% 69.5% 71.4%

469884 69.4% 67.5% 71.2%

Squat Bench Dead

63113 70.6% 69.9% 72.2%

62434 66.4% 67.6% 71.7%

61053 70.1% 68.9% 71.9%

51727 69.2% 68.1% 74.1%

66129 70.0% 69.9% 72.9%

304455 69.2% 68.8% 72.6%

Squat Bench Dead

0 95.0% 95.0% 95.0%

0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero

0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero



Squat Bench Dead

54058 33.1% 54.1% 21.8%

56464 62.9% 58.8% 71.3%

53389 71.6% 71.5% 67.9%

55222 64.4% 67.5% 74.0%

219133 66.1% 65.8% 70.9%

Squat Bench Dead80819 68.0% 66.0% 73.0%

62677 66.2% 66.8% 68.8%

83669 67.8% 66.6% 75.4%

50583 70.0% 69.0% 71.2%

277746 68.0% 66.9% 72.3%

Squat Bench Dead

78631 66.3% 64.0% 70.2%


4/207

52093 66.4% 67.7% 67.6%

71489 69.4% 65.8% 72.4%

42764 68.4% 70.5% 69.4%

244977 67.4% 66.2% 70.0%

Squat Bench Dead

0 100.0% 100.0% 100.0%0 #DIV/0!:divZero IV/0!:divZe IV/0!:divZero




Squat Bench Dead

61405 65.9% 61.9% 66.9%

59758 68.6% 65.6% 66.4%

74370 67.9% 65.0% 71.1%

50304 69.9% 68.7% 71.2%

245837 68.1% 65.1% 68.5%

Squat Bench Dead

45717 66.2% 65.4% 70.9%

58291 62.5% 65.5% 68.3%

45784 72.2% 71.5% 68.0%

55222 64.4% 67.5% 74.0%

205014 65.6% 67.5% 69.9%

Squat Bench Dead

72014 70.2% 66.2% 75.6%

57347 68.5% 68.2% 65.6%

65644 70.4% 67.1% 75.4%

79152 68.3% 67.1% 70.2%274155 69.2% 67.0% 72.1%


5/207

Squat 385

e" re&& 240

Dead'i(t 460


6/207

295 1.05 309.75

495 519.75


7/207

Shei,o )or *ore i(o (o''o+ *, -'o at +++.

ot', traii 'a #29

1 da' -Monda'. + reps

1 e" re&& 50% 560% 4

70% 3

75% 3

2 Squat 50% 5

60% 5

70% 5

3 e" re&& 50% 5

60% 5

70% 4

4 Du*--e'' (', 10

ood *ori &tadi 5

3 da' -/ednesda'. + reps

1 Dead'i(t u to ee& 50% 3

60% 3

70% 3

75% 3

2 I"'ie e" re&& 6

3 Di 5

4 Dead'i(t (ro* -oe& 55% 4

65% 4

75% 4

85% 3

ue 5! -& 10

da' -0rida'. + reps

1 e" re&& 50% 5

60% 5

70% 4

75% 3

80% 2

75% 3

70% 4

60% 6

50% 82 Du*--e'' (', 10

3 Squat 50% 5

60% 4

70% 3

75% 3

4 'ue& 8


8/207

ee, 2


1 Squat 50% 5

60% 4

70% 3

80% 2

2 e" re&& 50% 560% 4

70% 3

80% 3

3 Du*--e'' (', 10

4 u& u 10

)rot &quat 45% 3

55% 3

60% 2

! 'ue& 8


1 Dead'i(t u to ee& 50% 360% 3

70% 3

75% 2

2 e" re&& 50% 6

60% 6

65% 6

3 Du*--e'' (', 10

4 Dead'i(t (ro* -oe& 55% 4

65% 4

75% 4

80% 4

ue 5

da' -0rida'. + reps

1 Squat 50% 5

60% 4

70% 3

80% 2

2 e" re&& 50% 5

60% 4

70% 3

80% 2

75% 3

65% 555% 7

3 Du*--e'' (', 10

4 Squat 50% 5

60% 5

70% 4

ood *ori &tadi 5


9/207

ee, 3


1 Squat 55% 5

65% 4

75% 3

85% 2

2 e" re&& 50% 560% 4

70% 3

80% 3

3 Du*--e'' (', 10

4 u& u 10

Squat 50% 3

60% 3

70% 3

80% 3

! ood *ori &tadi 5

3 da' -/ednesda'. + reps1 De(i"it dead'i(t 50% 3

60% 3

65% 3

2 e" re&& 50% 5

60% 4

70% 3

80% 2

85% 2

80% 3

3 Du*--e'' (', 10

4 Dead'i(t (ro* -oe& 60% 4

70% 480% 3

90% 2

ue 5

da' -0rida'. + reps

1 Squat 50% 5

60% 4

70% 3

80% 3

2 e" re&& 50% 5

60% 4

70% 380% 3

3 Du*--e'' (', 10

4 re&& 4

ood *ori &tadi 5

ee, 4



10/207

1 Squat 50% 5

60% 4

70% 3

80% 3

2 e" re&& 55% 5

65% 5

75% 43 Du*--e'' (', 10

4 Di 8

)rot &quat 40% 5

50% 4

60% 3

! ood *ori &tadi 5


1 e" re&& 50% 5

60% 4

70% 3

80% 385% 2

2 Dead'i(t 50% 3

60% 3

70% 3

80% 3

85% 2

80% 2

3 e" re&& 50% 5

60% 5

70% 5

4 Du*--e'' (', 10

da' -0rida'. + reps

1 Squat 50% 5

60% 4

70% 3

80% 3

2 e" re&& 50% 6

60% 5

70% 4

80% 3

85% 2

80% 3

70% 460% 6

50% 8

3 Du*--e'' (', 10

4 Di 8

ood *ori &itti 5

! -& 10


11/207


12/207

)or *ore i(o (o''o+ *, -'o at +++.aaveroe"t."o*

sets eight

1 120 5 6002 144 8 1152

2 168 6 1008

5 180 15 2700

1 193 5 963

2 231 10 2310

5 270 25 6738

1 120 5 600

1 144 5 720

4 168 16 2688

5

5

sets eight

1 230 3 690

2 276 6 1656

2 322 6 1932

4 345 12 4140

4 327

5

1 253 4 1012

1 299 4 1196

2 345 8 2760

4 391 12 4692

53

sets eight

1 120 5 600

1 144 5 720

1 168 4 672

2 180 6 1080

2 192 4 768

2 180 6 1080

1 168 4 672

1 144 6 864

1 120 8 9605

1 193 5 963

2 231 8 1848

2 270 6 1617

5 289 15 4331

4

%4 1#$#! 1$ 1!4 1$%


13/207

sets eight

1 193 5 963

1 231 4 924

2 270 6 1617

5 308 10 3080

1 85 5 4251 100 4 400

2 120 6 720

5 135 15 2025

5

5

2 95 6 570

2 212 6 1271

4 231 8 1848

4

sets eight

1 230 3 6901 276 3 828

2 322 6 1932

4 345 8 2760

1 120 6 720

2 144 12 1728

4 156 24 3744

5

1 253 4 1012

1 299 4 1196

2 345 8 2760

4 368 16 5888

5

sets eight

1 193 5 963

1 231 4 924

2 270 6 1617

5 308 10 3080

1 120 5 600

1 144 4 576

2 168 6 1008

2 192 4 768

1 180 3 540

1 156 5 7801 132 7 924

5

1 193 5 963

2 231 10 2310

4 270 16 4312

5

1$1 2444$ 1$! 14# 2 1%$!!


14/207

sets eight

1 212 5 1059

1 250 4 1001

2 289 6 1733

4 327 8 2618

1 120 5 6001 144 4 576

2 168 6 1008

6 192 18 3456

5

5

1 193 3 578

1 231 3 693

1 270 3 809

4 308 12 3696

5

sets eight2 230 6 1380

2 276 6 1656

4 299 12 3588

1 120 5 600

1 144 4 576

2 168 6 1008

3 192 6 1152

2 204 4 816

2 192 6 1152

5

1 276 4 1104

2 322 8 25762 368 6 2208

3 414 6 2484

5

sets eight

1 193 5 963

1 231 4 924

2 270 6 1617

6 308 18 5544

1 120 5 600

1 144 4 576

2 168 6 10087 192 21 4032

5

5

5

%% 21233 1$$ 1%1!$ 4 14##!

sets eight


15/207


16/207

342 %$## 44 %1!2 1 !$32


17/207

Shei,o )or *ore i(o (o''o+ *, -'o at +++.

ot', traii 'a #37

ee, 1

1 da' -Monda'. + reps sets eight

1 e" re&& 50% 5 1 12060% 4 2 144

70% 3 2 168

75% 3 5 180

2 Squat 50% 5 1 193

60% 5 2 231

70% 5 5 270

3 Du*--e'' (', 10 5

4 e" re&& 50% 6 1 120

60% 6 2 144

65% 6 4 156

ood *ori &tadi 5 5

3 da' -/ednesda'. + reps sets eight

1 Dead'i(t 50% 5 1 230

60% 5 2 276

70% 4 2 322

75% 3 4 345

2 I"'ie e" re&& 4 6

3 Di 5 5

4 Dead'i(t (ro* -oe& 50% 5 1 230

60% 5 2 276

70% 4 2 322

80% 3 4 368

ue 5 5! -& 10 3

da' -0rida'. + reps sets eight

1 e" re&& 50% 7 1 120

55% 6 1 132

60% 5 1 144

65% 4 1 156

70% 3 2 168

75% 2 2 180

70% 3 2 168

65% 4 1 156

60% 6 1 14455% 8 1 132

50% 10 1 120

2 Du*--e'' (', 10 5

3 Squat 50% 5 1 193

60% 4 2 231

70% 3 2 270

75% 3 5 289

4 )re" re&& 10 5


18/207

ood *ori &itti 5 5

ee, 2


1 Squat 50% 5 1 193

60% 4 2 23170% 3 2 270

80% 2 5 308

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 2 6 192

3 Du*--e'' (', 10 5

4 u& u 10 5

Squat 55% 3 1 212

65% 3 1 250

75% 3 4 289

! ood *ori &tadi 5 5


1 Dead'i(t u to ee& 50% 4 1 230

60% 4 2 276

70% 4 4 322

2 e" re&& 50% 5 1 120

60% 5 2 144

70% 4 5 168

3 Du*--e'' (', 10 5

4 Dead'i(t 50% 4 1 230

60% 4 1 276

70% 3 2 32275% 3 5 345

ue 5 5


1 Squat 50% 4 1 193

60% 4 1 231

70% 3 2 270

75% 3 6 289

2 e" re&& 50% 6 1 120

60% 5 1 144

70% 4 2 168

75% 3 2 18080% 2 2 192

75% 4 1 180

70% 5 1 168

60% 6 1 144

50% 7 1 120

3 Du*--e'' (', 10 5

4 ri"e& 10 5

Squat 55% 3 1 212


19/207

65% 3 1 250

75% 2 4 289

! ood *ori &itti 6 5

ee, 3

1 da' -Monda'. + reps sets eight1 Squat 50% 5 1 193

60% 4 2 231

70% 3 2 270

80% 3 5 308

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 3 5 192

3 Du*--e'' (', 10 5

4 u& u 10 5

Squat 50% 5 1 193

60% 5 1 23170% 5 5 270

! -& 10 3


1 Dead'i(t u to ee& 50% 4 1 230

60% 4 1 276

70% 4 2 322

75% 4 4 345

2 e" re&& 50% 6 1 120

60% 5 1 144

70% 4 2 168

75% 3 2 18080% 2 2 192

75% 3 2 180

70% 4 1 168

65% 5 1 156

60% 6 1 144

55% 7 1 132

50% 8 1 120

3 Du*--e'' (', 10 5

4 Dead'i(t (ro* -oe& 60% 5 1 276

70% 5 2 322

80% 4 4 368

ue 5 5! -& 10 3


1 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 2 5 192

2 Squat 50% 5 1 193


20/207

60% 5 1 231

70% 5 2 270

75% 4 5 289

3 e" re&& 50% 6 1 120

60% 6 2 144

65% 6 4 156

4 Du*--e'' (', 10 5 ood *ori &tadi 5 5

ee, 4


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 2 308

85% 2 3 327

2 e" re&& 50% 5 1 120

60% 4 1 14470% 3 2 168

80% 3 5 192

3 Du*--e'' (', 10 5

4 Di 8 5

Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 2 4 308



1 e" re&& 50% 5 1 12060% 4 1 144

70% 3 2 168

80% 3 2 192

85% 2 3 204

2 Dead'i(t 50% 4 1 230

60% 4 1 276

70% 3 2 322

80% 3 2 368

85% 2 3 391

3 e" re&& 55% 5 1 132

65% 5 1 156

75% 4 4 1804 Du*--e'' (', 10 5

ue 5 5


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 6 308


21/207

2 e" re&& 50% 5 1 120

60% 5 1 144

70% 5 5 168

3 Du*--e'' (', 10 5

4 Di 8 5

ood *ori &itti 5 5

! -& 10 3


22/207

aaveroe"t."o*

5 6008 1152

6 1008

15 2700

5 963

10 2310

25 6738

6 720

12 1728

24 3744

5 1150

10 2760

8 2576

12 4140

5 1150

10 2760

8 2576

12 4416

7 840

6 792

5 720

4 624

6 1008

4 720

6 1008

4 624

6 8648 1056

10 1200

5 963

8 1848

6 1617

15 4331


23/207

%4 1%!# 142 211$ %$ 212

5 963

8 18486 1617

10 3080

5 600

4 576

6 1008

12 2304

3 635

3 751

12 3465

4 920

8 2208

16 5152

5 600

10 1440

20 3360

4 920

4 1104

6 193215 5175

4 770

4 924

6 1617

18 5198

6 720

5 720

8 1344

6 10804 768

4 720

5 840

6 864

7 840

3 635


24/207

3 751

8 2310

#3 24!3 113 1%%4 % 1%411

5 963

8 1848

6 1617

15 4620

5 600

4 576

6 1008

15 2880

5 963

5 115525 6738

4 920

4 1104

8 2576

16 5520

6 720

5 720

8 1344

6 10804 768

6 1080

4 672

5 780

6 864

7 924

8 960

5 1380

10 3220

16 5888

5 600

4 576

6 1008

10 1920

5 963


25/207

5 1155

10 2695

20 5775

6 720

12 1728

24 3744

1$# 24#$ 1!2 22%2 !3 2$!$

5 963

4 924

6 1617

6 1848

6 1964

5 600

4 5766 1008

15 2880

5 963

4 924

6 1617

8 2464

5 6004 576

6 1008

6 1152

6 1224

4 920

4 1104

6 1932

6 2208

6 2346

5 660

5 780

16 2880

5 963

4 924

6 1617

18 5544


26/207

5 600

5 720

25 4200

3 2233$ 11 1#4!4 2! 1$

3# #412 3 3!2 21! !$%


27/207

Shei,o )or *ore i(o (o''o+ *, -'o at +++.a

ot', traii 'a #30

ee, 1


1 e" re&& 50% 5 1 12060% 4 2 144

70% 3 2 168

80% 3 5 192

2 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 5 308

3 e" re&& 50% 5 1 120

60% 5 1 144

70% 5 5 168

4 Du*--e'' (', 10 5

Squat 55% 5 1 21265% 4 1 250

75% 3 5 289



1 Dead'i(t 50% 4 1 230

60% 4 2 276

70% 3 2 322

80% 3 5 368

2 e" re&& 50% 5 1 120

60% 5 1 144

70% 4 2 16875% 3 2 180

80% 2 2 192

85% 1 2 204

80% 2 2 192

75% 3 2 180

70% 4 1 168

65% 6 1 156

60% 8 1 144

55% 10 1 132

50% 12 1 120

3 Du*--e'' (', 4 6

4 Dead'i(t (ro* -oe& 60% 5 1 27670% 4 2 322

80% 3 3 368

90% 2 4 414

ue 5 5

! -& 10 3


1 Squat 50% 5 1 193


28/207

60% 4 2 231

70% 3 2 270

80% 3 5 308

2 e" re&& 50% 5 1 120

60% 4 2 144

70% 3 2 168

80% 2 6 1923 Di 6 5

4 Squat 50% 5 1 193

60% 5 2 231

70% 4 4 270

)re" re&& 10 5


ee, 2


1 Squat 50% 5 1 193

60% 4 2 23170% 3 2 270

80% 2 2 308

90% 1 3 347

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 2 6 192

3 Du*--e'' (', 10 5

4 u& u 10 5

Squat 50% 5 1 193

60% 4 1 231

70% 3 2 27080% 2 4 308



1 Dead'i(t u to ee& 50% 4 1 230

60% 4 2 276

70% 3 2 322

75% 3 4 345

2 e" re&& 50% 5 1 120

60% 5 1 144

70% 4 2 168

75% 3 2 18080% 2 2 192

75% 3 2 180

70% 5 2 168

60% 7 1 144

50% 9 1 120

3 Du*--e'' (', 10 5

4 Dead'i(t 50% 4 1 230

60% 4 1 276


29/207

70% 3 2 322

80% 3 5 368

ue 5 5


1 e" re&& 50% 5 1 120

60% 4 2 14470% 3 2 168

80% 2 5 192

2 Squat 50% 5 1 193

60% 5 2 231

70% 5 5 270

3 e" re&& 55% 4 1 132

65% 3 1 156

75% 2 5 180

4 Di 8 5

e re&& 6 5


ee, 3


1 Squat 50% 5 1 193

60% 4 2 231

70% 3 2 270

80% 3 5 308

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 3 5 192

3 Squat 50% 6 1 19360% 6 1 231

65% 6 4 250

4 e" re&& 55% 5 1 132

65% 5 2 156

75% 4 4 180

Du*--e'' (', 10 5



1 Dead'i(t 50% 4 1 230

60% 4 1 276

70% 3 2 32280% 3 3 368

85% 2 3 391

2 e" re&& 50% 6 1 120

60% 5 1 144

70% 4 2 168

75% 3 2 180

80% 2 2 192

85% 1 2 204


30/207

80% 2 2 192

75% 3 2 180

70% 5 1 168

65% 7 1 156

60% 9 1 144

55% 11 1 132

50% 13 1 1203 Du*--e'' (', 10 5

4 Dead'i(t (ro* -oe& 65% 5 1 299

75% 5 2 345

85% 4 4 391

ue 5 5

! -& 10 3


1 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 3 6 1922 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 2 308

85% 2 3 327

80% 3 3 308

3 e" re&& 50% 5 1 120

60% 5 2 144

70% 5 5 168

4 Du*--e'' (', 10 5

ood *ori &itti 5 5

ee, 4


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 2 308

85% 2 2 327

90% 1 2 347

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 16880% 3 2 192

85% 2 2 204

80% 3 2 192

3 Du*--e'' (', 10 5

4 Di 8 5

Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270


31/207

80% 2 4 308



1 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 16880% 3 2 192

85% 2 3 204

2 Dead'i(t 50% 4 1 230

60% 4 1 276

70% 3 2 322

80% 3 2 368

85% 2 3 391

3 e" re&& 55% 5 1 132

65% 5 1 156

75% 4 4 180

4 Du*--e'' (', 10 5

ue 5 5


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 6 308

2 e" re&& 50% 5 1 120

60% 5 1 144

70% 5 5 168

3 Du*--e'' (', 10 5

4 Di 8 5

ood *ori &itti 5 5! -& 10 3


32/207

averoe"t."o*


33/207


34/207


35/207


36/207


37/207

Shei,o )or *ore i(o (o''

ot', traii 'a #32

ee, 1


1 Squat 50% 360% 3

70% 3

75% 2

2 e" re&& 50% 3

60% 3

70% 3

75% 2

3 -& 10


1 Squat 50% 3

60% 370% 2

80% 2

90% 1

100%105% 1

2 e" re&& 50% 3

60% 3

70% 2

80% 2

90% 1

100%105% 1

3 Dead'i(t 50% 3

60% 270% 2

80% 1

90% 1

100%105% 1

da' -0rida'. + reps

1 Squat 50% 3

60% 3

70% 3

75% 2

2 e" re&& 55% 3

65% 375% 3

3 Du*--e'' (', 10

4 ood *ori &tadi 5

-& 10

ee, 2


1 Squat 50% 3


38/207

60% 3

70% 3

80% 2

2 e" re&& 50% 3

60% 3

70% 3

80% 33 Du*--e'' (', 8

4 Squat 55% 3

65% 3

75% 3


1 Dead'i(t u to ee& 50% 3

60% 2

65% 2

70% 1

2 e" re&& 50% 3

60% 370% 3

80% 3

85% 2

3 Du*--e'' (', 10

4 Dead'i(t 50% 3

60% 3

70% 3

80% 3

-& 10

da' -0rida'. + reps

1 e" re&& 50% 360% 3

70% 3

80% 3

2 Squat 50% 3

60% 3

70% 3

80% 3

3 e" re&& 50% 4

60% 4

70% 4

4 Du*--e'' (', 8.0040740740732

ood *ori &tadi 5

ee, 3


1 Squat 50% 3

60% 3

70% 3

80% 2

2 e" re&& 50% 3


39/207

60% 3

70% 3

80% 2

85% 1

3 Du*--e'' (', 8

4 -& 4


1 e" re&& 50% 3

60% 3

70% 3

80% 2

2 Du*--e'' (', 8

3 Dead'i(t 50% 3

60% 3

70% 3

75% 2

4 ood *ori &tadi 5

da' -0rida'. + reps

1 Squat 50% 3

60% 3

70% 2

75% 2

2 e" re&& 50% 3

60% 3

70% 3

75% 2

3 -& 8

ee, 41 da' -Monda'. + reps

1 e" re&& 50% 3

60% 3

70% 2

75% 1

1 Dead'i(t 50% 3

60% 2

70% 2

3 -& 8


1 Squat 50% 360% 3

70% 2

2 e" re&& 50% 3

60% 3

70% 2

!% da'

;o*etitio


40/207


41/207

o+ *, -'o at +++.aaveroe"t."o*

sets eight

1 193 3 577.51 231 3 693

2 270 6 1617

3 289 6 1732.5

1 120 3 360

1 144 3 432

2 168 6 1008

3 180 6 1080

3

sets eight

1 193 3 577.5

2 231 6 13862 270 4 1078

1 308 2 616

1 347 1 346.5

23 385404.25 2 770

1 120 3 360

1 144 3 432

2 168 4 672

1 192 2 384

1 216 1 216

23 240252 2 480

1 230 3 690

1 276 2 5522 322 4 1288

1 368 1 368

1 414 1 414

23 460483 2 920

sets eight

1 193 3 577.5

2 231 6 1386

2 270 6 1617

4 289 8 2310

1 132 3 396

2 156 6 9366 180 18 3240

5

5

3

2 %%$ 2 4$ 2 #2$

sets eight

1 193 3 577.5


42/207

2 231 6 1386

2 270 6 1617

4 308 8 2464

1 120 3 360

1 144 3 432

2 168 6 1008

5 192 15 28804

1 212 3 635.25

2 250 6 1501.5

4 289 12 3465

sets eight

1 230 3 690

2 276 4 1104

2 299 4 1196

3 322 3 966

1 120 3 360

1 144 3 4322 168 6 1008

2 192 6 1152

3 204 6 1224

5

1 230 3 690

1 276 3 828

2 322 6 1932

5 368 15 5520

3

sets eight

1 120 3 3601 144 3 432

2 168 6 1008

5 192 15 2880

1 193 3 577.5

2 231 6 1386

2 270 6 1617

6 308 18 5544

1 120 4 480

1 144 4 576

4 168 16 2688

5

5$ $ $ $ $ $

sets eight

1 193 3 577.5

1 231 3 693

2 270 6 1617

5 308 10 3080

1 120 3 360


43/207

1 144 3 432

2 168 6 1008

3 192 6 1152

3 204 3 612

4

5

sets eight

1 120 3 360

1 144 3 432

2 168 6 1008

5 192 10 1920

4

1 230 3 690

2 276 6 1656

2 322 6 1932

5 345 10 3450

4

sets eight

1 193 3 577.5

2 231 6 1386

2 270 4 1078

3 289 6 1732.5

1 120 3 360

1 144 3 432

2 168 6 1008

4 180 8 1440

3

""" """ """ """ """ """

sets eight

1 120 3 360

2 144 6 864

2 168 4 672

4 180 4 720

1 230 3 690

2 276 4 1104

4 322 8 2576

2

sets eight

1 193 3 577.52 231 6 1386

3 270 6 1617

1 120 3 360

2 144 6 864

3 168 6 1008


44/207

""" """ """ """ """ """

$$$$$ $$$$$ $$$$$ $$$$$ $$$$$ $$$$$


45/207

Shei,o

ot', traii 'a #29

ee, 1

+ 1 da' -Monda'.

50% 1 e" re&&60%

70%

75%

50% 2 Squat

60%

70%

50% 3 e" re&&


46/207

ee, 2

+ 1 da' -Monda'.

50% 1 Squat

60%

70%

80%

50% 2 e" re&&60%

70%

80%

3 Seated D re&&

4 I"'ie D re&&

50% au&e Squat&

60%

65%

! e re&& (eet +ide

+ 3 da' -/ednesda'.

50% 1 Dead'i(t60%

70%

75%

50% 2 e" re&&

60%

65%

3 Di&

e "ur'&

+ da' -0rida'.

50% 1 Squat

60%70%

80%

50% 2 e" re&&

60%

70%

80%

75%

65%

55%

3 u& re&&

50% 4 Squat

60%70%

e ;ur'

ee, 3

+ 1 da' -Monda'.

55% 1 Squat

65%


47/207

75%

85%

50% 2 e" re&&

60%

70%

80%

3 ,i D re&&4 Seated -ar-e'' re&&

50% Squat

60%

70%

80%

! e re&& (eet +ide

+ 3 da' -/ednesda'.

50% 1 De(i"it dead'i(t

60%

65%

50% 2 e" re&&60%

70%

80% au&ed

85% au&ed

80% au&ed

3 >eited Di&

60% 4 Dead'i(t (ro* -oe&

70%

80%

90%

ue

+ da' -0rida'.

50% 1 Squat

60%

70%

80%

50% 2 e" re&&

60%

70%

80% au&ed

3 )'ie&

4 Stadi re&&

e ;ur'&

ee, 4

+ 1 da' -Monda'.

50% 1 Squat

60%

70%

80%


48/207

55% 2 e" re&&

65%

75%

3 Seated D re&&

4 Di

50% au&ed Squat

60%65%

! e re&& (eet +ide

+ 3 da' -/ednesda'.

50% 1 e" re&&

60%

70%

80%

85% au&e

50% 2 Dead'i(t

60%

70%80%

85%

80%

50% 3 e" re&& ad& i

60%

70%

4 Du*--e'' (',

+ da' -0rida'.

50% 1 Squat

60%

70%80%

50% 2 e" re&&

60%

70%

80%

85% au&ed

80%

70%

60%

50%

3 I"'ie e"

4 Di e ;ur'&

! -&

)dditional /or,outs and e5ercises -M' e5tra.

dditioa' a-do*ia'&? a*&tri? ad tri"e eer"i&e& *a, -

dditioa' -a" eer"i&e& +i'' -e &uer&etted +it deve'o*e

dditioa' +orout& (o"u&i o +eaoit traii? i*rove

>eit& ad re& u&ed are &u-e"t to "ae deedi o


49/207


reps sets eight

5 1 1204 2 144

3 2 168

3 5 180

5 1 193 5

5 2 231 10

5 5 270 25

5 1 120

5 1 144

4 4 168

10 5

5 5

reps sets eight

3 1 230

3 2 276

3 2 322

3 4 345

6 4

5 5 'a

4 1 230

4 1 276

4 2 299

10 5

5 510 3

reps sets eight

5 1 135

5 1 165

4 1 185

3 2 205

2 2 215

3 2 205

4 1 185

6 1 165

8 1 13510 5

5 1 225 5

4 2 275 8

3 2 315 6

3 5 335 15

10 5

%4


50/207

reps sets eight

5 1 225 5

4 1 275 4

3 2 315 6

2 5 355 10

5 1 1354 1 165

3 2 185

3 5 215

10 5

10 5

3 2 225 6

3 2 275 6

2 4 285 8

5 5

reps sets eight

3 1 2303 1 276

3 2 322

2 4 345

6 1 135

6 2 165

6 4 175

5 5 'a

15 5

reps sets eight

5 1 193 5

4 1 231 43 2 270 6

2 5 308 10

5 1 120

4 1 144

3 2 168

2 2 192

3 1 180

5 1 156

7 1 132

6 5

5 1 193 5

5 2 231 104 4 270 16

10 5

1$1

reps sets eight

5 1 212 5

4 1 250 4


51/207

3 2 289 6

2 4 327 8

5 1 120

4 1 144

3 2 168

3 6 192

10 56 5

3 1 193 3

3 1 231 3

3 1 270 3

3 4 308 12

5 5

reps sets eight

3 2 230

3 2 276

3 4 299

5 1 1204 1 144

3 2 168

2 3 192

2 2 204

3 2 192

10 5 'a&t 3 &et& ti'' (ai'ure

4 1 276

4 2 322

3 2 368

2 3 414

5 5

reps sets eight

5 1 193 5

4 1 231 4

3 2 270 6

3 6 308 18

5 1 120

4 1 144

3 2 168

3 7 192

10 5

4 5

5 5

%%

reps sets eight

5 1 193 5

4 1 231 4

3 2 270 6

3 5 308 15


52/207

5 1 132

5 1 156

4 5 180

10 5

8 5 a&t 3 ti'' (ai'ure

5 2 193 10

4 2 231 83 3 250 9

5 5

reps sets eight

5 1 120

4 1 144

3 2 168

3 2 192

2 3 204

3 1 230

3 1 276

3 2 3223 2 368

2 3 391

2 3 368

5 1 120

5 1 144

5 4 168

10 5

reps sets eight

5 1 193 5

4 1 231 4

3 2 270 63 6 308 18

6 1 120

5 1 144

4 2 168

3 2 192

2 2 204

3 2 192

4 1 168

6 1 144

8 1 120

8 5

8 510 5

10 3

#$

"o*'eted a(ter te iitia' +orout

ta' -e" re&& eer"i&e&? o(te

? ad re"over, +i'' -e doe 342

+ I (ee'. dditioa' eav, &i'e& *a, -e added.


53/207

5 6008 1152

6 1008

15 2700

963

2310

6738

5 600

5 720

16 2688

3 690

6 1656

6 1932

12 4140

&t 3 &et& ti'' (ai'ure

4 920

4 1104

8 2392

50 0

5 675

5 825

4 740

6 1230

4 860

6 1230

4 740

6 990

8 1080

1125

2200

1890

5025

2$2$ 1$ 1%3 #3 1234


54/207

1125

1100

1890

3550

5 6754 660

6 1110

15 3225

1350

1650

2280

3 690 455113 828 49511q

6 1932

8 2760

6 810

12 1980

24 4200

&t 3 &et& ti'' (ai'ure

963

9241617

3080

5 600

4 576

6 1008

4 768

3 540

5 780

7 924

963

23104312

2%113 1$! 1%! 2$ !21$

1059

1001


55/207

1733

2618

5 600

4 576

6 1008

18 3456

578

693

809

3696

6 1380

6 1656

12 3588

5 6004 576

6 1008

6 1152

4 816

6 1152

4 1104

8 2576

6 2208

6 2484

963

924

1617

5544

5 600

4 576

6 1008

21 4032

21233 1$$ 1%1!$ 4 14##!

963

924

1617

4620


56/207

5 660

5 780

20 3600

1925

18482252

5 600

4 576

6 1008

6 1152

6 1224

3 690

3 828

6 19326 2208

6 2346

6 2208

5 600

5 720

20 3360

963

924

16175544

6 720

5 720

8 1344

6 1152

4 816

6 1152

4 672

6 864

8 960

231#! 14$ 22!$ 3$ 1$212

#1%#2 44 %34 1#1


57/207

Shei,o )or *ore i(o (o''o+ *,

ot', traii 'a #31

ee, 1

1 da' -Monda'. + reps sets

1 e" re&& 50% 5 160% 4 1

70% 3 2

80% 3 2

85% 2 4

2 Squat 50% 5 1

60% 5 2

70% 2?4?6?8?7?5?3 1

3 e" re&& 50% 6 1

60% 6 2

65% 6 4

4 Du*--e'' (', 10 5

Squat 50% 5 160% 5 2

65% 4 4


3 da' -/ednesda'. + reps sets

1 Dead'i(t u to ee& 50% 4 1

60% 4 2

70% 4 4

2 e" re&& 50% 5 1

60% 5 1

70% 4 2

75% 3 280% 2 2

85% 1 2

80% 2 2

75% 3 2

70% 4 1

65% 6 1

60% 8 1

55% 10 1

50% 12 1

3 Du*--e'' (', 10 5

4 Dead'i(t (ro* -oe& 60% 5 1

70% 4 180% 3 2

90% 2 4

ue 5 5

! -& 10 3

da' -0rida'. + reps sets

1 Squat 50% 5 1

60% 4 1


58/207

70% 3 2

80% 3 2

85% 2 3

2 e" re&& 50% 5 1

60% 4 2

70% 3 2

80% 2 63 Di 6 5

4 Squat 55% 5 1

65% 5 1

75% 4 4

)re" re&& 10 5


ee, 2


1 e" re&& 50% 5 1

60% 4 170% 3 2

80% 2 2

90% 1 3

2 Squat 50% 5 1

60% 4 1

70% 3 2

80% 2 5

3 e" re&& 55% 5 1

65% 5 1

75% 5 4

4 Du*--e'' (', 10 5

e re&& 6 5! ood *ori &tadi 5 5


1 De(i"it dead'i(t 50% 3 1

60% 3 2

65% 3 4

2 e" re&& 50% 6 1

60% 5 1

70% 4 2

75% 3 2

80% 2 2

85% 1 275% 3 1

65% 5 1

55% 7 1

3 Du*--e'' (', 10 5

4 Dead'i(t 55% 3 1

65% 3 2

75% 3 2

85% 2 4


59/207

ue 5 5

! -& 10 4


1 Squat 50% 5 1

60% 4 1

70% 3 280% 2 2

85% 2 4

2 I"'ie e" re&& 4 6

3 Squat 50% 6 1

60% 6 1

65% 6 4

4 ri"e& 10 5

a" ete&io 10 4

ee, 3

1 da' -Monda'. + reps sets1 e" re&& 50% 5 1

60% 4 1

70% 3 2

80% 3 5

2 Squat 50% 5 1

60% 5 1

70% 5?8?3?6?2?7?4 1

3 e" re&& 55% 5 1

65% 5 1

70% 5 5

4 Du*--e'' (', 10 5

ue 5 5! ood *ori &tadi 5 5



60% 4 1

70% 3 2

80% 2 4

2 e" re&& 50% 8 1

55% 7 1

60% 6 1

65% 5 1

70% 4 175% 3 2

80% 2 2

85% 1 2

80% 2 2

75% 3 1

70% 4 1

65% 6 1

60% 8 1


60/207

55% 10 1

50% 12 1

3 Dead'i(t (ro* -oe& 60% 4 1

70% 4 1

80% 3 2

90% 2 3

4 e re&& 5 5 -& 10 3


1 e" re&& 50% 5 1

60% 4 1

70% 3 2

80% 3 6

2 Squat 50% 5 1

60% 4 1

70% 3 2

80% 3 2

85% 2 380% 3 3

3 e" re&& 50% 5 1

60% 5 2

70% 5 5

4 Du*--e'' (', 10 5

ood *ori &itti 5 5

ee, 4


1 Squat 50% 5 1

60% 4 170% 3 2

80% 2 2

90% 1 3

80% 2 2

2 e" re&& 50% 5 1

60% 4 1

70% 3 2

80% 3 2

85% 2 4

3 Du*--e'' (', 10 5

4 Di 8 5

ue 5 5! a" ete&io 10 4


1 e" re&& 50% 5 1

60% 4 1

70% 3 2

80% 2 2

90% 1 3


61/207

80% 2 2

2 Dead'i(t 50% 3 1

60% 3 1

70% 3 2

80% 2 2

90% 1 2

3 Du*--e'' (', 10 54 e re&& 5 6

-& 10 3


1 Squat 50% 5 1

60% 4 1

70% 3 2

80% 3 5

2 e" re&& 55% 5 1

65% 5 1

75% 4 5

3 Du*--e'' (', 10 54 Di 8 5

Squat 50% 5 1

60% 5 1

70% 5 4



62/207

-'o at +++.aaveroe"t."o*

eight

120

168

192

204

193

231

270

120

144

156

193231

250

eight

230

276

322

120

144

168

180192

204

192

180

168

156

144

132

120

276

322368

414

eight

193

231


63/207

270

308

327

120

144

168

192

212

250

289

eight

120

144168

192

216

193

231

270

308

132

156

180

eight

230

276

299

120

144

168

180

192

204180

156

132

253

299

345

391


64/207

eight

193

231

270308

327

193

231

250

eight120

144

168

192

193

231

270

132

156

168

eight

230

276

322

368

120

132

144

156

168180

192

204

192

180

168

156

144


65/207

132

120

276

322

368

414

eight

120

144

168

192

193

231

270

308

327308

120

144

168

eight

193

231270

308

347

308

120

144

168

192

204

eight

120

144

168

192

216


66/207

192

230

276

322

368

414

eight

193

231

270

308

132

156

180

193

231

270


67/207

Shei,o )or *ore i(o (o''o+ *, -'o at +++.a

ot', traii 'a #39

ee, 1


1 e" re&& 50% 5 1 12060% 4 2 144

70% 3 2 168

75% 3 5 180

2 Squat 50% 5 1 193

60% 5 2 231

70% 5 5 270

3 Du*--e'' re&& 6 6

4 Du*--e'' (', 10 5

ood *ori &tadi 5 5


1 Dead'i(t u to ee& 50% 3 1 23060% 3 1 276

70% 3 2 322

75% 3 4 345

2 I"'ie e" re&& 4 6

3 Di 5 5

4 Dead'i(t (ro* -oe& 55% 4 1 253

65% 4 1 299

75% 3 2 345

85% 2 4 391

ue 5 6

! -& 10 3


1 e" re&& 50% 5 1 120

60% 5 1 144

70% 4 1 168

75% 3 2 180

80% 2 2 192

75% 3 2 180

70% 4 1 168

60% 6 1 144

50% 8 1 120

2 Du*--e'' (', 10 5

3 Squat 50% 5 1 19360% 4 1 231

70% 3 2 270

75% 3 5 289

4 ri"e& 10 5

ood *ori &itti 5 5

ee, 2


68/207


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 2 5 308

2 e" re&& 50% 5 1 120

60% 4 1 14470% 3 2 168

80% 3 6 192

3 Du*--e'' (', 10 5

4 u& u 10 5

)rot &quat 40% 4 2 154

50% 3 2 193

55% 3 4 212



1 Dead'i(t u to ee& 50% 3 1 230

60% 3 1 27670% 3 2 322

75% 2 4 345

2 e" re&& 50% 6 1 120

60% 6 2 144

65% 6 4 156

3 Du*--e'' (', 10 5

4 Dead'i(t (ro* -oe& 50% 4 1 230

60% 4 1 276

70% 4 2 322

75% 4 4 345

ar-e'' ro+ 8 5

! -& 10 4


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 2 5 308

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 2 2 192

85% 1 2 204

75% 3 1 18065% 5 1 156

55% 7 1 132

3 Du*--e'' (', 10 5

4 Squat 50% 5 1 193

60% 5 1 231

70% 4 4 270

a" ete&io 8 5

! Di 5 5


69/207

ee, 3


1 Squat 55% 5 1 212

65% 4 1 250

75% 3 2 28985% 2 5 327

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 3 6 192

3 Du*--e'' (', 10 5

4 u& u +ide ri 10 5

i&to' &quat 5 5



1 De(i"it dead'i(t 50% 3 2 23060% 3 2 276

65% 2 4 299

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 168

80% 3 2 192

85% 2 2 204

80% 3 2 192

3 Du*--e'' (', 10 5

4 Dead'i(t (ro* -oe& 60% 4 1 276

70% 4 1 322

80% 3 2 36890% 2 3 414

ue 5 5

! -& 10 4


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 6 308

2 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 16880% 3 7 192

3 Du*--e'' (', 10 5

4 re&& 4 5

u''u/;iu 8 5


ee, 4


70/207


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 5 308

2 e" re&& 55% 5 1 132

65% 5 1 15675% 4 5 180

3 Du*--e'' (', 10 5

4 Di 8 5

)rot &quat 40% 5 2 154

50% 4 2 193

60% 3 3 231

! a" ete&io 10 5


1 e" re&& 50% 5 1 120

60% 4 1 144

70% 3 2 16880% 3 2 192

85% 2 3 204

2 Dead'i(t 50% 3 1 230

60% 3 1 276

70% 3 2 322

80% 3 2 368

85% 2 3 391

80% 3 2 368

3 e" re&& 50% 5 1 120

60% 5 1 144

70% 5 4 168

4 u''u/;iu 8 5 -& 10 4


1 Squat 50% 5 1 193

60% 4 1 231

70% 3 2 270

80% 3 6 308

2 e" re&& 50% 6 1 120

60% 5 1 144

70% 4 2 168

80% 3 2 192

85% 2 2 20480% 3 2 192

70% 4 1 168

60% 6 1 144

50% 8 1 120

3 Du*--e'' (', 10 5

4 Di 8 5

ood *ori &itti 5 5


71/207


72/207

averoe"t."o*

5 6008 1152

6 1008

15 2700

5 963

10 2310

25 6738

3 6903 828

6 1932

12 4140

4 1012

4 1196

6 2070

8 3128

5 600

5 720

4 672

6 1080

4 768

6 1080

4 672

6 864

8 960

5 9634 924

6 1617

15 4331

%$ 1%4 2 12%! 4! 14##!


73/207

5 963

4 924

6 1617

10 3080

5 600

4 5766 1008

18 3456

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75/207

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76/207

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77/207

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78/207

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79/207

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80/207

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81/207

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82/207


reps sets eight

5 1 1204 2 144

3 2 168

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83/207

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84/207

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85/207

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86/207

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89/207

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92/207

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93/207

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94/207

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96/207

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97/207

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98/207

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99/207

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100/207

4

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101/207

Shei,o )or *ore i(

ot', traii 'a #2 o( ;adidate& to S ad ;S i rearatio eriod

+ reps

e" re&& 50% 560% 4

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Du*--e'' (', 10

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102/207

85% 2

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e" re&& 50% 560% 4

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e" re&& 50% 5

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103/207

70% 4

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Du*--e'' (', 10

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104/207

e" re&& 55% 5

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Du*--e'' (', 10

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Squat 50% 5

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105/207

e" re&& 50% 5

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106/207

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107/207

80% 2

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108/207

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109/207

Sat" ri dead'i(t 50% 4

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110/207

o (o''o+ *, -'o at +++.aaveroe"t."o*

sets eight

1 1201 144

2 168

5 192

1 193

1 231

2 270

5 308

1 132

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5

55

sets eight

1 230

2 276

4 299

1 120

1 144

2 168

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2 192

3 2042 192

2 180

2 168

1 156

1 144

1 132

1 120

5

1 230

1 276

2 322

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6

3

sets eight

1 212

1 250

2 289


111/207

4 327

1 120

1 144

2 168

6 192

5

1 1931 231

1 270

5 308

5

sets eight

1 230

1 276

2 322

4 345

1 120

1 1445 156

1 322

2 368

2 414

3 460

6

4

4

sets eight

1 1201 144

2 168

5 192

1 193

1 231

2 270

5 308

1 120

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5 168

6

5

sets eight

1 120

1 144

2 168

2 180

3 192

2 180


112/207

1 168

1 156

1 144

1 132

1 120

5

1 2301 276

2 322

6 368

6

4

sets eight

1 193

1 231

2 270

5 308

1 1201 144

2 168

6 192

5

1 193

2 231

3 250

4

sets eight

1 230

2 2764 322

5

5

2 345

2 391

4 437

6

3

sets eight

1 1201 144

2 168

5 192

1 193

1 231

2 270

3 308

3 327


113/207

1 132

1 156

4 180

5

6

4

sets eight

1 230

1 276

2 322

5 345

1 120

1 144

1 168

2 180

2 192

2 204

2 1922 180

1 168

1 156

1 144

1 132

1 120

1 299

2 345

4 391

6

4

sets eight

1 193

1 231

2 270

5 308

1 120

1 144

2 168

6 192

5

1 212

1 2504 289

6

sets eight

1 230

1 276

2 322

5 368


114/207

1 120

2 144

5 168

5

1 230

2 276

4 2996

4

sets eight

1 193

1 231

2 270

2 308

2 327

2 308

1 1201 144

2 168

2 192

4 204

5

1 212

1 250

5 289

3

sets eight

1 1201 144

2 168

6 192

1 230

1 276

2 322

3 368

3 391

1 132

1 156

4 180

64

sets eight

1 120

1 144

2 168

5 192

1 193


115/207

1 231

2 270

5 308

1 120

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4 168

55

4

sets eight

1 230

1 276

2 322

4 345

5

6

1 253

1 2991 345

3 391

3 437

6

5

sets eight

1 120

1 144

2 168

5 1921 193

1 231

2 270

5 308

1 132

1 156

4 180

5

6

5

sets eight1 230

1 276

2 322

5 368

1 120

1 144

1 168

2 180


116/207

3 192

2 180

1 168

1 156

1 144

1 132

1 1204

1 230

1 276

5 322

6

4

sets eight

1 193

1 231

2 270

5 3081 120

1 144

2 168

5 192

4

1 193

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5

5

sets eight1 120

2 144

4 156

5

1 230

1 276

2 322

6 368

6

3

sets eight

1 193

1 231

2 270

2 308

2 327

2 347

1 120


117/207

1 144

2 168

2 192

3 216

2 192

3

1 2122 250

4 289

5

sets eight

1 120

1 144

2 168

2 180

3 192

2 180

1 1681 144

1 120

1 230

1 276

2 322

2 368

4 414

5

6

3

sets eight1 120

1 144

2 168

5 192

1 193

1 231

2 270

5 308

1 132

1 156

4 180

56

sets eight

1 230

2 276

5 299

6

5


118/207

1 230

2 276

4 299

6

4


119/207

Shei,o )or *ore i(o (o''o+ *,

ot', traii 'a #2 o( ;adidate& to S ad ;S i rearat

ee, 1


1 Squat 55% 5 165% 4 1

75% 3 2

85% 2 4

2 e" re&& 50% 5 1

60% 4 1

70% 3 2

80% 3 5

3 Du*--e'' (', 10 5

4 Squat 50% 5 1

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