PPL GZCL | FitFrek.com - Google Sheets

	A	B	C	D	E	F	G	H	I	J	K
1		PUSH PULL LEGS GZCL			Microcycle 1
2		Starting estimated maxes:			Start:	25. 7. 2016
3		Bench press	70
4		Squat	60
5		Deadlift	100
6		Ohp	35
7			Set 1		Set 2		Set 3		Set 4
8	Pull A	HS 1Arm Row	60	x8	70	x6	80	x6	80	x6
9		NGLPD	65	x8	65	x8	70	x8
10		Cable CG Row	45	x10	45	x10	45	x10	45	x10
11		Facepulls	10	x12-15	7,5	x12-15	7,5	x12-15	7,5	x12-15
12		Biceps	12,5	x12	12,5	x10	12,5	x10
13		T-Bar Row	30	x12-15	35	x12-15	20	x12-15
14		Biceps 1H Cable	15	x12	20	x10	20	x8
15		Leg Raise	3	x10
16		YTWL	2	x10
17		Ab wheel	3	x12
18
19	Push A	Bench Press:	45,5	x5	52,5	x5	59,5	x2x4	59,5	x7(4+)
20		OHP	22,75	x10	22,75	x10	22,75	x10
21		DB Press	22,5	x12	22,5	x12	22,5	x10-15
22		Chest Fly	7,5	x15	7,5	x13	7,5	x10-15	7,5	x10-15	Supersetted
23		Lateral Raise	3,75	x12	3,75	x12	3,75	x12	3,75	x12	Supersetted
24		Triceps
25		Triceps
26		DB Pullover
27
28	Legs A	Squat	39	x5	45	x5	51	x2x4	51	x5(4+)
29		RDL/SLDL	70	x10	70	x10	70	x10
30		GHR/Pull Through	3	x12
31		Leg Raise	3	x10
32		Ab wheel	3	x12
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36	Pull B	Pull up	5	x6
37		Cable CG Row	45	x10	45	x10	45	x10	45	x10
38		NGLPD	65	x8	70	x8	70	x8
39		Rev DB fly	5	x12	5	x12	5	x12	5	x12
40		Biceps curl	10	x12	12,5	x10	12,5	x10
41		Seal Row	20	x15	20	x12	20	x12
42		Biceps 1H Cable	15	x12	20	x10	20	x8
43		Shrug DB	25	x3x10							ALL CORE WORK
44		YTWL	2	x10							ON THIS DAY
45		Ab wheel	3	x12							IS OPTIONAL
46
47
48	Push B	OHP	22,75	x5	26,25	x5	29,75	x2x4	29,75	x7(4+)
49		Bench Press	45,5	x10	45,5	x10	45,5	x10
50		Incline Press	20	x12	20	x12	20	x12
51		Chest Fly	7,5	x12	7,5	x12	7,5	x12	7,5	x10	Supersetted
52		Lateral Raise	3,75	x12	3,75	x12	3,75	x12	3,75	x10	Supersetted
53		Triceps	3	x12-15
54		Triceps	3	x12-15
55		Dips BW	3	x10
56
57	Legs B	SDL	65	x5	75	x5	85	x2x4	85	x7(4+)
58		FSQ	55	x10	55	x10	55	x10	2x5x50	hipcircle
59		Lunge/GHR	3	x10-15
60		Leg Raise	3	x10
61		Ab wheel	3	x12
62
63		Plank	3	x30s
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