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Ed Coan 10 Week Training Cycle

Starting Squat Max


180

Starting Bench Max


110

Starting Deadlift Max


230

Monday Squat Work Out Back Squat Week 1 Weight 121 Week 5 Weight 149 Week 9 Weight 176 Sets x Reps 2x2 Sets x Reps 2x5 Weight 155 Sets x Reps 2x8 Weight 130 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 184 2x2 Weight 166 Meet / Peak Weight 198 Week 2 Sets x Reps 2x8 Weight 137 Week 7 Week 3

Deep single leg leg Press 3 sets x 10 to 12 reps Leg Extensions 2 sets 10 to 12 reps Single Leg Leg Curls 2 sets 10 to 12 reps

Seated Calf Raise 3 sets 10 to 12 reps Abs 3 sets 10 to 12 reps Tuesday Off Wednesday - Bench Press Bench Press Week 1 Weight 72 Week 5 Weight 92 Week 9 Weight 108 Sets x Reps 2x2 Sets x Reps 2x5 Weight 96 Sets x Reps 2x10 Weight 76 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 112 2x2 Weight 100 Meet / Peak Weight 120 Week 2 Sets x Reps 2x10 Weight 80 Week 7 Week 3

Close Grip Bench Press Paused Week 1 Weight 61 Week 5 Sets x Reps 2x10 Weight 65 Week 6 Week 2 Sets x Reps 2x10 Weight 68 Week 7 Week 3

Weight 79 Week 9 Weight 92

Sets x Reps 2x5 Sets x Reps 2x2

Weight 81

Sets x Reps 2x5 Week 10 Weight Sets x Reps 95 2x2

Weight 85

Incline Bench Press Week 1 Weight 52 Week 5 Weight 67 Week 9 Weight 78 Sets x Reps 2x2 Sets x Reps 2x5 Weight 69 Sets x Reps 2x10 Weight 55 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 81 2x2 Weight 72 Week 2 Sets x Reps 2x10 Weight 58 Week 7 Week 3

Standing Calf Raise 3 sets 10 to 12 reps Abs 3 sets 10 to 12 reps

Thursday Shoulder Work Out Shoulder Press Week 1 Weight 49 Week 5 Weight 63 Week 9 Weight 0 Sets x Reps 2x2 Sets x Reps 2x5 Weight 65 Sets x Reps 2x10 Weight 52 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 77 2x2 Weight 68 Week 2 Sets x Reps 2x10 Weight 55 Week 7 Week 3

Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps

Hammer Grip Dumbbell Lateral Raises 2 sets 10 to 12 reps

Bent Over Dumbbell Raises 2 sets 10 to 12 reps

Friday Deadlift Work Out Deadlift Week 1 Weight 170 Week 5 Weight 196 Week 9 Weight 228 Sets x Reps 1x2 Sets x Reps 1x5 Weight 202 Sets x Reps 1x10 Weight 177 Week 6 Sets x Reps 1x5 Week 10 Weight Sets x Reps 232 1x2 Weight 212 Meet / Peak Weight 242 Week 2 Sets x Reps 1x8 Weight 184 Week 7 Week 3

SDL Full ROM of 4 inch block 1 set 8 reps

Yates Row off 4 inch block 2 sets 8 to 10 reps

Wide Grip Pull Ups 2 sets 8 to 10 reps

One Arm Dumbbell Row 1 set 10 to 12 reps

Saturday Upperbody Accessory Work Out

Wide Grip Bench Press Week 1 Weight 43 Week 5 Weight 55 Week 9 Weight 65 Sets x Reps 2x2 Sets x Reps 2x5 Weight 57 Sets x Reps 2x10 Weight 46 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 67 2x2 Weight 60 Meet / Peak Weight 72 Week 2 Sets x Reps 2x10 Weight 48 Week 7 Week 3

Tricep Pushdown 3 sets 8 to 12 reps Weighted Dips 1 set 15 reps Tricep Extensions 2 sets 8 to 10 reps Preacher Curls 2 sets 8 to 10 reps Hack Squat Calf Raises 2 sets 20 to 25 reps Abs 2 sets 20 to 25 reps

ining Cycle

Starting Deadlift Max


230

Starting Shoulder Press Max


75

k Out

Week 3 Sets x Reps 2x5 Week 7 Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 Weight 171 Weight 144

Week 4 Sets x Reps 2x5 Week 8 Sets x Reps 2x3

s x 10 to 12 reps to 12 reps 10 to 12 reps

0 to 12 reps

reps

Press

Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 Weight 105 Weight 84

Week 4 Sets x Reps 2x8 Week 8 Sets x Reps 2x3

s Paused Week 3 Sets x Reps 2x8 Week 7 Weight 71 Week 8 Week 4 Sets x Reps 2x8

Sets x Reps 2x3

Weight 89

Sets x Reps 2x3

ss Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Weight 76 Weight 60 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

10 to 12 reps

reps

ork Out

s Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Weight 0 Weight 57 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

ets of 10 to 12 reps

es 2 sets 10 to 12 reps

ets 10 to 12 reps

k Out

Week 3 Sets x Reps 1x8 Week 7 Sets x Reps 1x3 Meet / Peak Sets x Reps 1x1 Weight 219 Weight 191

Week 4 Sets x Reps 1x8 Week 8 Sets x Reps 1x3

k 1 set 8 reps

ets 8 to 10 reps

8 to 10 reps

t 10 to 12 reps

sory Work Out

ress Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 Weight 63 Weight 50 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

8 to 12 reps

15 reps

8 to 10 reps

to 10 reps

s 20 to 25 reps

reps

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