UB DYNAMIC EFFORT, 1.

1 Name Date Lift Bench- Fat Bar Bench- Fat Bar SA Dumbell Rows Tate Press- Incline Overhead Extensions- EZ-Bar Bent Over Rows- Football Bar
Bent Over Plate Rows + Front Plate Raises

Glenn Clarke 2/24/2013 Wave: Sets 9 6 4 15 4 Max 4 10-15 6 2 3 50 1 Week: Reps Rest 3 0:45 3 0:45 2:00 2:00 2:00 10 2:00 1 Tempo X X 2-0-1-1 2-0-1-1 2-0-1-1 2-0-1-1 Set 1 225 205 65x15 40x20 95x15 135x10 Set 2 225 205 90x15 40x10 95x15 135x10 Set 3 205 205 90x15 40x9 95x15 135x10 Set 4 205 205 90x15 40x9 95x15 135x10 135x10 135x10 Set 5 205 205 Set 6 205 205 Set 7 205 Set 8 205 Set 9 205 Set 10

Bands/ Chains/ Modifications Bands+Chains Chains: Add one Chain None

None

None
Modification: 2 sets @ each grip

None None

30 Minimal 2-0-1-1 2:00 2-0-1-1

45x30/15 45x30/15 5x50 5x50 5x50

I-Y-T

Comments/ Notes

UB DYNAMIC EFFORT, 1.2 Name Date Lift Bench- Fat Bar Bench- Fat Bar SA Dumbell Rows Tate Press- Incline Overhead Extensions- EZ-Bar Bent Over Rows- Football Bar
Bent Over Plate Rows + Front Plate Raises

Glenn Clarke 3/3/2013 Wave: Sets 9 6 4 15 4 Max 4 10-15 6 2 3 50 1 Week: Reps Rest 3 0:45 3 0:45 2:00 2:00 2:00 10 2:00 2 Tempo X X 2-0-1-1 2-0-1-1 2-0-1-1 2-0-1-1 Set 1 225 225 65x15 40x20 95x15 135x10 Set 2 225 225 90x15 40x10 95x15 135x10 Set 3 225 225 90x15 40x9 95x15 135x10 Set 4 225 225 90x15 40x9 95x15 135x10 135x10 135x10 Set 5 225 225 Set 6 225 225 Set 7 225 Set 8 225 Set 9 225 Set 10

Bands/ Chains/ Modifications Bands+Chains Chains: Add one Chain None

None

None
Modification: 2 sets @ each grip

None None

30 Minimal 2-0-1-1 2:00 2-0-1-1

45x30/15 45x30/15 5x50 5x50 5x50

I-Y-T

Comments/ Notes