This document is part of the of the Performanc. The iLovePDF website is one of the easier ways to split a PDFs pages online, into separate, individual PDFs. Maps Programs | PDF | Weight Training | Physical Exercise - Scribd It contains 3 different phases to help keep you progressing while avoiding plateaus. (adsbygoogle = window.adsbygoogle || []).push({}); Mind Pump Media started out as a podcast. $20 Off your first three purchases of $49 or more (Thats $60 off total!) Split a PDF to make smaller parts or separate pages. If you already own MS Word, it's super easy to use it as a PDF splitter. The way it works is that you have to first open the document for editing. This program is available on Mac and Windows. FOUNDATIONAL WORKOUTS PHASE II: Weeks 7-9 Muscle Fiber Exercise Sets/Reps DAY 1 Barbell Squats FOUNDATIONAL Incline Barbell Chest Press WORKOUT Barbell Rows Standing Dumbbell Shrugs FULL WORKOUT Rear Delt Flyes Lateral Raise Dumbbell Supinating Curls Weighted Dips Seated Calf Raises Hanging Leg Raises 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 2 x 8-12 2 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-20 DAY 2 Barbell Deadlifts FOUNDATIONAL Lying Leg Curls WORKOUT Barbell Shrugs Flat Dumbbell Chest Press FULL WORKOUT Dumbbell Pullover Bodyweight Chin-Ups Dumbbell Shoulder Press Barbell Curls Tricep Pressdowns Standing Calf Raises Bodyweight Decline Sit-Ups 3 x 4-8 1 x 8-12 3 x 8-12 3 x 8-12 1 x 8-12 2 x 6-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 30-100 PHASE III: Weeks 10-12 Muscle Pump Exercise DAY 1 Barbell Squats FOUNDATIONAL Sissy Squats WORKOUT Incline Barbell Chest Press Cable Crossovers FULL WORKOUT Dumbbell Rows Dumbbell Pullovers Seated Dumbbell Shrugs Cable Rear Delt Flyes Barbell Upright Rows 3 MAPS Anabolic Blueprints Sets/Reps 3 x 8-15 2 x 12-15 2 x 12-15 2 x 12-15 2 x 8-12 2 x 12-15 5 x 12-15 2 x 12-15 2 x 12-15 SUPERSET Dumbbell Supinating Curls Dumbbell Overhead Tricep Extension 2 x 12-15 2 x 12-15 SUPERSET Hammer Cable Curls Rope Tricep Pressdowns 2 x 12-15 2 x 12-15 Seated Calf Raises Standing Calf Raises Hanging Leg Raises 2 x 12-15 2 x 12-15 5 x 15-20 2018 Mind Pump Media, LLC All rights reserved. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. ), and more. Usually, to split a PDF you have to spend a lot of money on premium software. This helps him to support people on their journey. This is a set of four colour tile maps, each 25x25 tiles, that can be tiled together. Learn how your comment data is processed. Adobe Acrobat also makes it easy to send really large PDFs over email or to upload them to websites that dont accept big PDFs. It is a 3-phase full body weightlifting program that requires 5+ gym sessions per week including foundational days and "focus sessions" (lagging body parts).