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Program: WOMEN’S ADVANCED

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 2:

1

Floor Seated Row

Note: Keep chest in contact with bench and ribs compressed. ~120s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~120s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3A

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back.

SETS: 4

REPS: 8es

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3B

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed. ~120-150s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

4

Leaning Lateral Raise (Cable)

Note: Lean away whilst holding onto pole, keep ribs compressed and don’t lean up to cheat weight. ~120s rest

SETS: 3

REPS: 10es

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5A

Rear Delt Cable Row Standing

Note: Don’t retract shoulder blades, focus on stretch to rear delt.

SETS: 3

REPS: 10es

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5B

Scaption Raise

Note: Keep ribs compressed and keep thumbs pointed up, don’t pin shoulder blades back and down ~120s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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