← Romeo Split

Week 9-12

4 weeks · Double Progression

Upper #1

Exercise	Prescription	Technique
30 Degree Incline Dumbbell Press	1 x 10-15, 1 x 10-15 + RP	RP
Seated Shoulder Press	1 x 10-15 + RP	RP
Overhead Tricep Extensions	1 x 10-15 + RP	RP
Wide Grip Overhand Pulldowns	1 x 10-15 + RP	RP
T-Bar Row	2 x 6-10	—

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Upper #2

Exercise	Prescription	Technique
Bench press	1 x 10-15, 1 x 10-15 + RP	RP
Machine Shoulder Press	1 x 10-15, 1 x 10-15 + RP	RP
Seated Machine Dips	1 x 10-15 + RP	RP
Underhand Lat Pulldowns	1 x 10-15, 1 x 10-15 + RP	RP
Wide Grip Chest Supported Row	2 x 6-10	—

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Upper #3

Exercise	Prescription	Technique
Smith Machine 30 Degree Incline Press	1 x 10-15 + RP	RP
Smith Machine Shoulder Press	1 x 10-15 + RP	RP
Smith Machine Close Grip Bench Press	1 x 10-15, 1x 10-15 + RP	RP
Single Arm Neutral Grip Hammer Strength Pulldown	1 x 10-15 + RP	RP
Straight Bar Cable Row	2 x 10-15	—

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Lower #1

Exercise	Prescription	Technique
75 degree Incline Dumbbell Curl	1 x 10-15 + RP	RP
Rope Hammer Curls	1 x 12-16, 1 x 12-16 + RP	RP
Seated Calves Raises	2 x 6-10	—
Lying Leg Curl	1 x 10-15 + RP	RP
Quad Focused Leg Press	2 x 8-12	—

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Lower #2

Exercise	Prescription	Technique
75 degree Incline Dumbbell Curl	1 x 10-15, 1 x 10-15 + RP	RP
Alternating Hammer Curl	1 x 10-15 + RP	RP
Smith Machine Calf Raises	2 x 6-10	—
Seated Hamstring Curls	1 x 10-15, 1 x 10-15 + RP	RP
Sumo Leg Press	2 x 8-12	—

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Lower #3

Exercise	Prescription	Technique
Straight Bar Drag Curl	1 x 10-15, 1 x 10-15 + RP	RP
Behind The Back Cable Wrist Curls	2 x 12-20	—
Single Leg Standing Calves Raises	2 x 6-10	—
Single Leg Lying Hamstring Curl	1 x 10-15, 1 x 10-15 + RP	RP
Smith Machine Back Squat	2 x 8-12	—

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