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Transcript of THT5day8-12Reps
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7/23/2019 THT5day8-12Reps
1/15
SHOULDERS & TRAPS Week 1 Week 2
Set Shoulders Weight Reps Weight
3 8 to 12
3 8 to 12
3 8 to 12
2 8 to 12
2 8 to 12
2 8 to 12
2 8 to 12
4 8 to 12
SetTraps Weight Reps Weight
2 8 to 12
2 8 to 12
2 8 to 12
2 8 to 12
Rest AfterSet
RepRange
1st Overhead Barbell ress
2nd
Overhead Barbell ress
3rd Overhead Barbell ress
4th Overhead !u"bbell ress
#th Overhead !u"bbell ress
$th !u"bbell %ateral Raises
&th !u"bbell %ateral Raises
8th !u"bbell 'ront Raises
Rest AfterSet
RepRange
1st Shrugs
2nd Shrugs
3rd Shrugs
4
th
Shrugs
http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/front-raises/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/front-raises/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/ -
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Week 3 Week 4 Week # Week $
Reps Weight Reps Weight Reps Weight Reps Weight Reps
Reps Weight Reps Weight Reps Weight Reps Weight Reps
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Week & Week 8 Week ( Week 1)
Weight Reps Weight Reps Weight Reps Weight Reps
Weight Reps Weight Reps Weight Reps Weight Reps
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LEGS Week 1 Week 2
Set %egs Weight Reps Weight Reps
3 8 to 12
3 8 to 123 8 to 12
3 8 to 12
Sti* %eg !eadlifts 3 8 to 12
Sti* %eg !eadlifts 2 8 to 12
%eg +,tensions 2 8 to 12
%eg -urls 3 8 to 12
Set -alves Weight Reps Weight Reps
2 8 to 12
2 8 to 12
done. 8 to 12
RestAfterSet
RepRange
1st S/uats
2
nd
S/uats
3rd %eg ress
4th %eg ress
#th
$th
&th
8th
AfterSet
RepRange
(th -alf Raises
1)th -alf Raises
11th -alf Raises
http://www.musclehack.com/how-to-do-barbell-squats/http://www.musclehack.com/how-to-do-barbell-squats/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/how-to-do-barbell-squats/http://www.musclehack.com/how-to-do-barbell-squats/ -
7/23/2019 THT5day8-12Reps
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Week 3 Week 4 Week # Week $ Week &
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
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7/23/2019 THT5day8-12Reps
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Week 8 Week ( Week 1)
Weight Reps Weight Reps Weight Reps
Weight Reps Weight Reps Weight Reps
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7/23/2019 THT5day8-12Reps
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TRICEPS, BICEPS, & FOREARMS Week 1 Week 2
Set Tri0eps Weight Reps Weight
2 8 to 12
2 8 to 12
3 8 to 12
2 8 to 12
2 8 to 12
3 8 to 12
2 8 to 12
3 8 to 12
Set Bi0eps Weight Reps Weight
2 8 to 12
2 8 to 12
3 8 to 12
2 8 to 12
2 8 to 12
3 8 to 12
2 8 to 12
2 8 to 12
Set 'orear"s Weight Reps Weight
1st 2 8 to 12
2nd done. 8 to 12
AfterSet
RepRange
1st Tri0ep -able ush !ons
2nd
Tri0ep -able ush !ons
3rd Tri0ep -able ush !ons
4th -able BentOver Tri0eps +,tension
#th -able BentOver Tri0eps +,tension
$th -able BentOver Tri0eps +,tension
&th !e0line Tri0ep +,tensions
8th !e0line Tri0ep +,tensions
AfterSet
RepRange
1st -able rea0her -urls
2nd -able rea0her -urls
3rd -able rea0her -urls
4th Seated n0line !u"bbell -urls
#th Seated n0line !u"bbell -urls
$th Seated n0line !u"bbell -urls
&th -on0entration -urls
8th -on0entration -urls
AfterSet
RepRange
Barbell Wrist -urls
Barbell Wrist -urls
http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/ -
7/23/2019 THT5day8-12Reps
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Week 3 Week 4 Week # Week $ Week &
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
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7/23/2019 THT5day8-12Reps
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Week 8 Week ( Week 1)
Reps Weight Reps Weight Reps Weight Reps
Reps Weight Reps Weight Reps Weight Reps
Reps Weight Reps Weight Reps Weight Reps
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7/23/2019 THT5day8-12Reps
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BACK Week 1 Week 2
Set Ba0k Weight Reps Weight Reps
3 4 to $
3 4 to $3 4 to $
2 8 to 12
2 8 to 12
3 8 to 12
2 8 to 12
done. 8 to 12
RestAfterSet
RepRange
1st !eadlift
2
nd
!eadlift
3rd !eadlift
4th Seated -able Ros
#th Seated -able Ros
$th Seated -able Ros
&th 5nilateral Onear" !u"bbell Ro
8th
5nilateral Onear" !u"bbell Ro
http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/cable-rows/http://www.musclehack.com/cable-rows/http://www.musclehack.com/cable-rows/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/cable-rows/http://www.musclehack.com/cable-rows/http://www.musclehack.com/cable-rows/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/ -
7/23/2019 THT5day8-12Reps
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Week 3 Week 4 Week # Week $ Week &
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
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Week 8 Week ( Week 1)
Weight Reps Weight Reps Weight Reps
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7/23/2019 THT5day8-12Reps
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CHEST & ABS Week 1 Week 2
Set -hest Weight Reps Weight
2 8 to 12
3 8 to 122 8 to 12
3 8 to 12
2 8 to 12
3 8 to 12
2 8 to 12
3 8 to 12
Set Abs Weight Reps Weight
2 8 to 12
2 8 to 12
2 8 to 12
2 8 to 12
2 8 to 12
done. 8 to 12
AfterSet
RepRange
1st 'lat Barbell Ben0h ress
2
nd
'lat Barbell Ben0h ress
3rd !eep !ips
4th !eep !ips
#th !e0line !u"bbell Ben0h ress
$th !e0line !u"bbell Ben0h ress
&th n0line Barbell Ben0h ress
8th
n0line Barbell Ben0h ress AfterSet
RepRange
1st 6anging %eg Raises
2nd 6anging %eg Raises
3rd Weighted Reverse -run0hes
4th Weighted Reverse -run0hes
#th 7neeling -able -run0hes
$th 7neeling -able -run0hes
http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/ -
7/23/2019 THT5day8-12Reps
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Week 3 Week 4 Week # Week $ Week &
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
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7/23/2019 THT5day8-12Reps
15/15
Week 8 Week ( Week 1)
Reps Weight Reps Weight Reps Weight Reps
Reps Weight Reps Weight Reps Weight Reps
