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  • Boris Sheiko Beginner 1: Week 1-Day 1

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    Roberto Mourinho Cotesta
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    387 views6 pages

    Boris Sheiko Beginner 1: Week 1-Day 1

    Uploaded by

    Roberto Mourinho Cotesta

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    Boris Sheiko Beginner 1

    Week 1-Day 1
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    2 4 60.0% (20RM)
    Bench Press
    2 3 70.0% (13RM)
    5 3 75.0% (10RM)
    1 5 50.0% (30RM)
    Squat 2 5 60.0% (20RM)
    5 5 70.0% (13RM)
    1 6 50.0% (30RM)
    Bench Press 2 6 60.0% (20RM)
    4 6 65.0% (16RM)
    Floor Flies 5 10 60.0% (20RM)
    Goodmornings 5 5 60.0% (20RM)

    Week 1-Day 2
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    2 5 60.0% (20RM)
    Deadlift
    2 4 70.0% (13RM)
    4 3 75.0% (10RM)
    Incline Bench 6 4 60.0% (20RM)
    Dips 5 5 60.0% (20RM)
    1 5 50.0% (30RM)
    2 5 60.0% (20RM)
    Deadlift from boxes
    2 4 70.0% (13RM)
    4 3 80.0% (8RM)
    Scissor Squats 5 5 60.0% (20RM)
    Abs 3 10 60.0% (20RM)
    Week 1-Day 3
    Exercise Sets Reps Intensity
    1 7 50.0% (30RM)
    1 6 55.0% (25RM)
    1 5 60.0% (20RM)
    1 4 65.0% (16RM)
    2 3 70.0% (13RM)
    Bench Press 2 2 75.0% (10RM)
    2 3 70.0% (13RM)
    1 4 65.0% (16RM)
    1 6 60.0% (20RM)
    1 8 55.0% (25RM)
    1 10 50.0% (30RM)
    Floor Flies 5 10 60.0% (20RM)
    1 5 50.0% (30RM)
    2 4 60.0% (20RM)
    Squat
    2 3 70.0% (13RM)
    5 3 75.0% (10RM)
    French Press 5 10 60.0% (20RM)
    Goodmornings 5 5 60.0% (20RM)

    Week 2-Day 1
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    2 4 60.0% (20RM)
    Squat
    2 3 70.0% (13RM)
    5 2 80.0% (8RM)
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Bench Pres
    2 3 70.0% (13RM)
    6 2 80.0% (8RM)
    Floor Flies 5 10 60.0% (20RM)
    Weighted Pushups 5 10 60.0% (20RM)
    1 3 55.0% (25RM)
    Squat 1 3 65.0% (16RM)
    4 3 75.0% (10RM)
    Goodmornings 5 5 60.0% (20RM)
    Week 2-Day 2
    Exercise Sets Reps Intensity
    1 4 50.0% (30RM)
    Deadlift to Knees 2 4 60.0% (20RM)
    4 4 70.0% (13RM)
    1 5 50.0% (30RM)
    Bench Press 2 5 60.0% (20RM)
    5 4 70.0% (13RM)
    1 4 50.0% (30RM)
    1 4 60.0% (20RM)
    Deadlift
    2 3 70.0% (13RM)
    5 3 75.0% (10RM)
    Scissor Squats 5 5 60.0% (20RM)

    Week 2-Day 3
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    2 4 60.0% (20RM)
    Squat
    2 3 70.0% (13RM)
    5 3 75.0% (10RM)
    1 6 50.0% (30RM)
    1 5 60.0% (20RM)
    2 4 70.0% (13RM)
    2 3 75.0% (10RM)
    Bench Press 2 2 80.0% (8RM)
    1 4 75.0% (10RM)
    1 5 70.0% (13RM)
    1 6 60.0% (20RM)
    1 7 50.0% (30RM)
    Floor Flies 5 10 60.0% (20RM)
    Triceps 5 10 60.0% (20RM)
    1 3 55.0% (25RM)
    Squat 1 3 65.0% (16RM)
    4 2 75.0% (10RM)
    Goodmornings 5 5 60.0% (20RM)
    Week 3-Day 1
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    2 4 60.0% (20RM)
    Squat
    2 3 70.0% (13RM)
    5 3 80.0% (8RM)
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Bench Press
    2 3 70.0% (13RM)
    5 3 80.0% (8RM)
    Floor Flies 5 10 60.0% (20RM)
    Weighted Pushups 5 10 60.0% (20RM)
    1 5 50.0% (30RM)
    Squat 1 5 60.0% (20RM)
    5 5 70.0% (13RM)
    Goodmornings 5 5 60.0% (20RM)

    Week 3-Day 2
    Exercise Sets Reps Intensity
    1 4 50.0% (30RM)
    1 4 60.0% (20RM)
    Deadlift to Knees
    2 4 70.0% (13RM)
    4 4 75.0% (10RM)
    1 6 50.0% (30RM)
    1 5 60.0% (20RM)
    2 4 70.0% (13RM)
    2 3 75.0% (10RM)
    2 2 80.0% (8RM)
    Bench Press 2 3 75.0% (10RM)
    1 4 70.0% (13RM)
    1 5 65.0% (16RM)
    1 6 60.0% (20RM)
    1 7 55.0% (25RM)
    1 8 50.0% (30RM)
    Floor Flies 5 10 60.0% (20RM)
    1 5 60.0% (20RM)
    Deadlift from boxes 2 5 70.0% (13RM)
    4 4 80.0% (8RM)
    Scissor Squats 5 5 60.0% (20RM)
    Abs 3 10 60.0% (20RM)
    Week 3-Day 3
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Bench Press
    2 3 70.0% (13RM)
    5 2 80.0% (8RM)
    1 5 50.0% (30RM)
    1 5 60.0% (20RM)
    Squat
    2 5 70.0% (13RM)
    5 4 75.0% (10RM)
    1 6 50.0% (30RM)
    Bench Press 2 6 60.0% (20RM)
    4 6 65.0% (16RM)
    Floor Flies 5 10 60.0% (20RM)
    Goodmornings 5 5 60.0% (20RM)

    Week 4-Day 1
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Squat 2 3 70.0% (13RM)
    5 3 80.0% (8RM)
    3 2 85.0% (5RM)
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Bench Press
    2 3 70.0% (13RM)
    5 3 80.0% (8RM)
    Floor Flies 5 10 60.0% (20RM)
    Dips 5 8 60.0% (20RM)
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Squat
    2 3 60.0% (20RM)
    4 2 80.0% (8RM)
    Goodmornings 5 5 60.0% (20RM)
    Week 4-Day 2
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Bench Press 2 3 70.0% (13RM)
    2 3 80.0% (8RM)
    3 2 85.0% (5RM)
    1 4 50.0% (30RM)
    1 4 60.0% (20RM)
    Deadlift 2 3 70.0% (13RM)
    2 3 80.0% (8RM)
    3 2 85.0% (5RM)
    1 5 55.0% (25RM)
    Bench Press 1 5 65.0% (16RM)
    4 4 75.0% (10RM)
    Floor Flies 5 10 60.0% (20RM)
    Scissor Squats 5 5 60.0% (20RM)

    Week 4-Day3
    Exercise Sets Reps Intensity
    1 5 50.0% (30RM)
    1 4 60.0% (20RM)
    Squat
    2 3 70.0% (13RM)
    6 3 80.0% (8RM)
    1 5 50.0% (30RM)
    Bench Press 1 5 60.0% (20RM)
    5 5 70.0% (13RM)
    Floor Flies 5 10 60.0% (20RM)
    Dips 5 8 60.0% (20RM)
    Goodmornings 5 5 60.0% (20RM)
    Abs 3 10 60.0% (20RM)

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