CkLS1WCCD ICC18ALL

INSLASCN WCkkCU1 2010

DA 1 Week 1 Week 2 Week 3 Week 4 Week S Week 6
Pang Clean 3 [ 73 Pang Clean 3 [ 73 Pang Clean 3 [ 73
3 [ 73 3 [ 80 3 [ 80
3 [ 80 3 [ 80 3 [ 83
3 [ 80 3 [ 83 3 [ 83
8ench ress Warm up 8ench ress Warm up 8ench ress Warm up
(SuperseL wlLh 6 [ 73 (SuperseL wlLh 6 [ 73 (SuperseL wlLh 6 [ 83
8enLover 8ows) 6 [ 80 8enLover 8ows) 6 [ 83 8enLover 8ows) 6 [ 88
6 [ 83 6 [ 88 6 [ 88
6 +[ 80 6+ [ 83 6+ [ 80
8enLover 4 x 6 8enLover 4 x 6 8enLover 4 x 6
8ows 8ows 8ows
SeaLed lronL 3 x 8 SeaLed lronL 3 x 8 SeaLed lronL 3 x 8
ress ress ress
DA 2 Week 1 Week 2 Week 3 Week 4 Week S Week 6
SquaL Warm up SquaL Warm up SquaL Warm up
3 [ 63 3 [ 30 3 [ 30
3 [ 70 3 [ 60 3 [ 33
3 [ 73 3 [ 70 3 [ 63
Leg Curl 2 x 13 Leg Curl 2 x 13 Leg Curl 2 x 13
nosebreakers 3 x 8 nosebreakers 4 x 6 nosebreakers 4 x 6
ulps 1 x lallure ull ups 12 ulps 2 x 13
Abs/Crunch 100 Abs/Crunch 100 Abs/Crunch 100