Sheiko

Monthly training plan #29

week 1
1 day (Monday) % reps sets
1 Bench press 50% 5 1
60% 4 1
70% 3 1
75% 3 5
2 Squat 50% 5 1
60% 5 2
70% 5 5
3 Bench press
QUESTO A SEGUIRE
Il 5x3 con 75% 70% 4 4
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets

1 Deadlift up to knees 50% 3 1
60% 3 1
70% 3 1
75% 3 4
2 Incline Bench press 6 4
3 Dip 5 5
4 Deadlift from boxes

QUESTO A SEGUIRE 75% 4 2

IL 4x3 con 75% 85% 3 4
5 Lunge 5 5
6 Abs 10 3

5 day (Friday) % reps sets

1 Bench press 50% 5 1
60% 5 1
70% 4 1
75% 3 2
80% 2 2
75% 3 2
70% 4 1
60% 6 1
50% 8 1
2 Dumbbell fly 10 5
3 Squat 50% 5 1
60% 4 1
70% 3 1
75% 3 5
4 Good morning (sitting) 5 5

week 2
1 day (Monday) % reps sets
1 Squat 50% 5 1
60% 4 1
 70% 3 1
80% 2 5
2 Bench press 50% 5 1
60% 4 1
70% 3 1
80% 3 5
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat
QUESTO SUBITO DOPO
LO SQUAT
60% 2 4
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets

1 Deadlift up to knees 50% 3 1
60% 3 1
70% 3 1
75% 2 4
2 Bench press 50% 6 1
60% 6 1
65% 6 4
3 Dumbbell fly 10 5
4 Deadlift from boxes 55% 4 1
65% 4 1
A SEGUIRE LO STACCO 75% 4 1
80% 4 4
5 Lunge 5 5

5 day (Friday) % reps sets

1 Squat 50% 5 1
60% 4 1
70% 3 1
80% 2 5
2 Bench press 50% 5 1
60% 4 1
70% 3 2
80% 2 2
75% 3 1
65% 5 1
55% 7 1
3 Dumbbell fly 10 5
4 Squat
A SEGUIRE il 5x2 80%
70% 4 4
5 Good morning (standing) 5 5

week 3
1 day (Monday) % reps sets
1 Squat 55% 5 1
65% 4 1
75% 3 1
85% 2 4
2 Bench press 50% 5 1
60% 4 1
 70% 3 1
80% 3 5
3 Dumbbell fly 10 5
4 Push up 10 5
5 Squat
A SEGUIRE il 4x2 85%

80% 3 3
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets

1 Deadlift 50% 3 1
60% 3 1
70% 3 4
2 Bench press 50% 5 1
60% 4 1
70% 3 1
80% 2 3
85% 2 2
80% 3 2
3 Dumbbell fly 10 5
4 Deadlift from boxes
SUBITO DOPO LO
STACCO 70% 4 1
80% 3 1
90% 2 3
5 Lunge 5 5

5 day (Friday) % reps sets

1 Squat 50% 5 1
60% 4 1
70% 3 1
80% 3 5
2 Bench press 50% 5 1
60% 4 1
70% 3 1
80% 3 6
3 Dumbbell fly 10 5
4 Press = Military 4 5
5 Good morning (standing) 5 5

week 4
1 day (Monday) % reps sets
1 Squat 50% 5 1
60% 4 1
70% 3 1
80% 3 5
2 Bench press 55% 5 1
65% 5 1
75% 4 5
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat
SUBITO DOPO LO
SQUAT
 60% 3 3
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets

1 Bench press 50% 5 1
60% 4 1
70% 3 1
80% 3 2
85% 2 3
2 Deadlift 50% 3 1
60% 3 1
70% 3 1
80% 3 2
85% 2 2
80% 2 2
3 Bench press
SUBITO DOPO il 3x2 85%
70% 5 3
4 Dumbbell fly 10 5

5 day (Friday) % reps sets

1 Squat 50% 5 1
60% 4 1
70% 3 1
80% 3 5
2 Bench press 50% 6 1
60% 5 1
70% 4 1
80% 3 2
85% 2 2
80% 3 2
70% 4 1
60% 6 1
50% 8 1
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3