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BEGINNER.PDF 94%

UPPER/LOWER SPLIT X 2 FULL BODY #1 BARBELL BENCH PRESS [3 SETS X 6 REPS] STANDING OVERHEAD PRESS [3 SETS X 6 REPS] BENT OVER ROWS [3 SETS X 6 REPS] BARBELL SQUATS [4 SETS X 5 REPS] ROMANIAN DEADLIFTS [3 SETS X 8 REPS] FULL BODY #2 DEADLIFT - SUMO OR CONVENTIONAL [3 SETS X 5 REPS] LUNGES/STEP UPS [3 SETS X 10 REPS] BENT OVER ROWS/PULL UPS [4 SETS X 8 REPS] BARBELL/DUMBBELL BENCH PRESS [4 SETS X 8 REPS] SHOULDER PRESS (OHP) [3 SETS X 8 REPS] FULL BODY #3 INCLINE BENCH PRESS BARBELL/DUMBBELL [3 SETS X 8] PEC DECK FLYES [3 SETS X 10 REPS] ONE ARM DUMBBELL ROWS [3 SETS X 10 REPS] LAT PULL INS [3 SETS X 10 REPS] SQUATS [3 SETS X 6 REPS] LEG CURLS SEATED/LYING [3 SETS X 10 REPS] WHAT ABOUT ABDOMEN TRAINING?

https://www.pdf-archive.com/2016/08/23/beginner/

23/08/2016 www.pdf-archive.com

AWOHL Worksheets 90%

WORKSHEET ™ • CHEST &

https://www.pdf-archive.com/2017/09/09/awohl-worksheets/

09/09/2017 www.pdf-archive.com

intermediate workout 90%

SPLIT #1 Exercise - UPPER BODY Barbell Bench Press Sets 4 sets Reps 6 Reps Incline Dumbbell Bench Press One Arm Dumbbell Rows Pull Ups/ Lat pulldowns Standing OHP (Overhead Press) Dumbbell or Barbell Tricep Cable Pushdowns Dumbbell Bicep Curls 3 sets 3 sets 3 sets 4 sets 8 reps 10 reps 10 reps 6 reps 3 Sets 3 sets 12 reps 12 reps Exercise - LOWER BODY Sets Barbell Squats 3 Working sets Deadlifts (Conventional or 3 Working Sets Sumo) Hamstring Curls (Seated or 4 sets Lying) Leg Press 3 sets Reps 6 reps (Same weight) 5 reps (Same heavy weight) 12 reps Standing Calf raises 5 sets 10-15 reps (Increase weight every set) 10 reps Exercise - DELTS AND ARMS Cable Lateral Raises Reverse deck flyes Supinated Dumbbell Bicep Curls HIGH PULLEY CABLE BICEP CURLS Dumbbell Preacher Curls Close Grip bench press Overheadcable tricep extension Tricep Cable pushdowns Sets 3 sets 3 sets 3 sets 2 sets Reps 12 reps 12 reps 10 reps 10 reps 3 sets 3 sets 3 sets 2 sets 10 reps 10 reps 10 reps 12 reps SPLIT #2 PUSH WORKOUT Incline Dumbbell Bench press (3 sets 6-10 reps) Decline Dumbbell Bench Press (3 sets 6-10 reps) Pec Dec Flyes (3 sets 10-12 reps)/ Cable crossover upper chest (If you have weak upper chest) Dumbbell/Cable Lateral Raises (4 sets 10-12 reps) Rear delt Flyes (3 sets 10-12 reps) Tricep Cable Pushdowns (2 sets 10-12 reps) Overhead Cable extensions (2 sets 8-10 reps) PULL WORKOUT Bent over dumbbell Rows (4 sets 6-10 reps) Pull ups/chin ups/ lat pul downs (3 sets 8-10 reps) Seated Cable rows (3 sets 10-12 reps) Straight arm cable pullovers/lat pullins (3 sets 10-12 reps) Barbell/Dumbell Shrugs (3 sets 8 reps) Incline bench Dumbbell Bicep Curls (3 sets 10 reps) Cable bicep curls (2 sets 10 reps) ****For the lower body workout, you can follow the leg workout from the first workout split.

https://www.pdf-archive.com/2016/08/30/intermediate-workout/

30/08/2016 www.pdf-archive.com

Barbellbq2011 85%

Barbell-BQ 2011 5pm.

https://www.pdf-archive.com/2011/05/24/barbellbq2011/

24/05/2011 www.pdf-archive.com

Female fitness 80%

Quad and Booty dominant leg workout Barbell squats (3 sets 6 reps) Stiff leg Deadlifts (3 sets 8-10 reps) Barbell hip thrusts (3 sets 8-10 reps) Glute kick backs on cables (2 sets 10-12 reps) Leg Press (2 sets 12-15 reps) Hamstring curls - Seated or lying (4 sets 10-12 reps) Day 4:

https://www.pdf-archive.com/2016/11/08/female-fitness/

08/11/2016 www.pdf-archive.com

evert 67%

Evert Botterweg Start op: __/__/____ Duur:

https://www.pdf-archive.com/2014/02/24/evert/

24/02/2014 www.pdf-archive.com

Yayisafuckingtoddlerapparently 67%

Back Deadlifts 5x5 Bicep Curls 4x10 DB Rows 4x8 Saturday:

https://www.pdf-archive.com/2017/04/04/yayisafuckingtoddlerapparently/

04/04/2017 www.pdf-archive.com

rural rumble 3 weights and rules 64%

rural rumble 3 Weight list &

https://www.pdf-archive.com/2018/04/02/rural-rumble-3-weights-and-rules/

02/04/2018 www.pdf-archive.com

rural rumble 3 entry 60%

MuscleMine presents: rural rumble 3 United States Strongman, Inc.

https://www.pdf-archive.com/2018/04/02/rural-rumble-3-entry/

02/04/2018 www.pdf-archive.com

the secret is intensity 58%

We incorporate all of the benefits previously mentioned, plus heavy weight training like deadlifts, clean and jerk, snatch, and of course squats.

https://www.pdf-archive.com/2016/10/03/the-secret-is-intensity/

03/10/2016 www.pdf-archive.com

TPHF Newsletter - March2016 58%

Study explained that ‘only the bone experiencing the mechanical load is going to get stronger’, which is why specific exercises like squats, deadlifts, lunges and the overhead press were chosen, in order to load the hips and spine.

https://www.pdf-archive.com/2016/03/08/tphf-newsletter-march2016/

08/03/2016 www.pdf-archive.com

BuiltStrong (3) 53%

Built Strong 12-Week Full Body Training Program Notes:

https://www.pdf-archive.com/2017/07/21/builtstrong-3/

21/07/2017 www.pdf-archive.com

mozilla 48%

https://www.pdf-archive.com/2018/01/27/mozilla/

27/01/2018 www.pdf-archive.com