To use this program:
- Install Liftosaur app
- Copy the link to this program by clicking on below
- Import the link in the app, on the Choose Program screen.
id: fyoggeyb
weight: 55 kg, reps: 10, per: 0.6, reps2: 6, repmax: 50 kg
id: lppwtdlx
weight: 70 kg, reps: 10, per: 0.45
id: btqtydpt
weight: 70 kg, reps: 10, per: 0.45
Reused logic from Incline Bench Press
id: kewtpbhf
weight: 120 kg, reps: 20
Reused logic from Skullcrusher
id: tiykzxfe
weight: 12 kg, reps: 20
Reused logic from Skullcrusher
id: qqqvjpbb
weight: BW, reps: 20
Reused logic from Skullcrusher
id: ddpusqrs
weight: 130 kg, reps: 10, per: 0.7, reps2: 6, repmax: 120 kg
Reused logic from Overhead Press
id: lzcfqokq
weight: 50 kg, reps: 10, per: 0.45
Reused logic from Incline Bench Press
id: ztbtmkdh
weight: 70 kg, reps: 10, per: 0.45
Reused logic from Incline Bench Press
id: znnetoyu
weight: 6 kg, reps: 20
Reused logic from Skullcrusher
id: nxpehbjn
weight: 95 kg, reps: 20
Reused logic from Skullcrusher
id: yrcmnkhs
weight: 30 kg, reps: 20
Reused logic from Skullcrusher
id: cunwfzib
weight: 25 kg, reps: 20
Reused logic from Skullcrusher
id: bnilkxsc
weight: 70 kg, reps: 10, per: 0.65, reps2: 6, repmax: 65 kg
Reused logic from Overhead Press
id: uzvzrvyj
weight: 40 kg, reps: 10, per: 0.45
Reused logic from Incline Bench Press
id: odbvqrjr
weight: 70 kg, reps: 10, per: 0.45
Reused logic from Incline Bench Press
id: dcrxrhjx
weight: 12 kg, reps: 20
Reused logic from Skullcrusher
id: nxonbsgf
weight: 120 kg, reps: 20
Reused logic from Skullcrusher
id: zhmodgoh
weight: 27 kg, reps: 20
Reused logic from Skullcrusher
id: qqqvjpbb
weight: BW, reps: 20
Reused logic from Skullcrusher
id: coyykwou
weight: 95 kg, reps: 10, per: 0.7, reps2: 6, repmax: 70 kg
Reused logic from Overhead Press
id: qreqyjwd
weight: 130 kg, reps: 10, per: 0.45
Reused logic from Incline Bench Press
id: ezmdmsis
weight: 70 kg, reps: 10, per: 0.45
Reused logic from Incline Bench Press
id: qqqvjpbb
weight: BW, reps: 20
Reused logic from Skullcrusher
id: cunwfzib
weight: 25 kg, reps: 20
Reused logic from Skullcrusher
id: klwmkroq
weight: 95 kg, reps: 20
Reused logic from Skullcrusher
id: nktasfyz
weight: 30 kg, reps: 20
Reused logic from Skullcrusher
Muscles used, relatively to each other
List Of Exercises (strength)
Overhead Press
SynergistShoulders: 19.4%
Chest: 4.5%
Triceps: 4.5%
Face Pull
SynergistShoulders: 19.4%
Biceps: 4.5%
Forearms: 4.5%
Back: 4.5%
Chest Dip
SynergistChest: 58.2%
Shoulders: 13.4%
Back: 13.4%
Triceps: 13.4%
Deadlift
Target
Back: 19.4%
Hamstrings: 19.4%
Glutes: 14.9%
SynergistHamstrings: 19.4%
Back: 19.4%
Quadriceps: 4.5%
Calves: 4.5%
Abs: 4.5%
Forearms: 4.5%
Lateral Raise
SynergistShoulders: 19.4%
Chest: 4.5%
Bicep Curl
SynergistBiceps: 38.8%
Forearms: 9.0%
Bench Press
SynergistChest: 19.4%
Shoulders: 4.5%
Triceps: 4.5%
Arnold Press
SynergistShoulders: 19.4%
Chest: 4.5%
Triceps: 4.5%
Hammer Curl
Target
Forearms: 19.4%
Biceps: 14.9%
SynergistForearms: 19.4%
Shoulders: 4.5%
Zercher Squat
Target
Glutes: 14.9%
Quadriceps: 14.9%
SynergistHamstrings: 4.5%
Calves: 4.5%
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