William Pearce personal exercise program
Personal Exercise Program
G.C.S.E. P.E.
Activity: Rugby
Component of fitness: Strength
FITT principles
Baseline test:
hand grip strength test, on my left I got 52kg and on my right I got 54kg
Frequency: 3 times a week (Tuesday, Thursday and Saturday)
Intensity: 60% - 80% maximum single lift
Time: 1 and a half hours per training session
Type: weight lifting
Week 1 Session 1
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (40kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (15kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (120kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (15kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (36kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
sets Reps What on Weight
5 10,10,10,10,9 Chest (bench press) 40kg
5 10,10,10,10,8 bicep (bicep curls) 15kg
5 10,10,10,10,10 quads (squat with weight) 120kg
5 10,10,10,10,10 traps (upright rowing) 15kg
5 10,10,10,8,7 triceps (tricep dip with weight) 36kg
William Pearce personal exercise program
How it felt/comments etc.
Quite hard, my muscles are aching; I will go fun a run tomorrow to get rid of them hopeful
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Week 1 Session 2
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (40kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (15kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (120kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (15kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (36kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
sets Reps What on Weight
5 10,10,10,10,10 Chest (bench press) 40kg
5 10,10,10,10,10 bicep (bicep curls) 15kg
5 10,10,10,10,10 quads (squat with weight) 120kg
5 10,10,10,10,10 traps (upright rowing) 15kg
5 10,10,10,10,10 triceps (tricep dip with weight) 36kg
How it felt/comments etc.
It was a little bit easier but my back still hurt from session one because I might have over done it a
bit with the weight. I got cramp during one of the exercises I need to stretch more so I don’t have
that problem.
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Week 1 Session 3
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (40kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (15kg)
William Pearce personal exercise program
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (120kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (15kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (36kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Sets reps What on Weight
5 10,10,10,10,7 Chest (bench press) 40kg
5 10,10,10,10,8 Biceps (bicep curls) 15kg
5 10,10,10,10,10 Quads (squat with weight) 120kg
5 10,10,10,10,10 Traps (upright rowing) 15kg
5 10,10,10,9,9 Triceps (tricep dips with 36kg
weight
How it felt/comments etc.
Felt little easier, on the tricep dips with weight I nearly gave up at 5 reps because it was really
hurting and I don’t know why it hurt so much that day and I felt a bit tired.
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Week 2 Session 4
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (45kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (20kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (130kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (20kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (42kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
set Reps What on Weight
s
William Pearce personal exercise program
4 10,9,9,7 Chest (bench press) 45kg
5 10,10,9,8,8 Bicep (bicep curls) 20kg
5 10,10,10,10,9 Quads (Squat with weight) 130kg
5 10,10,9,9,7 Traps (upright rowing) 20kg
5 10,10,9,7,8 Triceps (tricep dip with weight) 42kg
How it felt/comments etc.
I feel this was a bad session because in most of my exercises I haven’t performed very well I think it
was because I have put the weight up to fast, an I my body can’t keep up with it but because I have
done it now I’m going to stick with it, plus I don’t feel like I came mentally prepared
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Week 2 Session 5
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (45kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (20kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (130kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (20kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (42kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
set Reps What on Weight
s
5 10,10,9,9,9 Chest (bench press) 45kg
5 10,10,10,9,9 Bicep (bicep curls) 20kg
5 10,10,10,10,10 Quads (Squat with weight) 130kg
5 10,10,10,10,8 Traps (upright rowing) 20kg
5 10,10,9,9,8 Triceps (tricep dip with weight) 40kg
How it felt/comments etc.
It still wasn’t the best but I feel like it was an improvement than last time, I’ve found out if I run to
the gym I am focused on the session in hand.
William Pearce personal exercise program
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Week 2 Session 6
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (45kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (20kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (130kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (20kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (42kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Set Reps What on Weight
s
5 10,10,10,10,9 Chest (bench press) 45kg
5 10,10,10,10,10 Bicep (bicep curls) 20kg
5 10,10,10,10,10 Quads (Squat with weight) 130kg
5 10,10,10,10,10 Traps (upright rowing) 20kg
5 10,10,10,10,9 Triceps (tricep dip with weight) 40kg
How it felt/comments etc.
I did the same as I did earlier in the week I ran to the gym and back so it was the easiest but I’m not
done yet still got to get stronger
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Week 3 Session 7
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (47.5kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (22.5kg)
5 sets 10 reps on hamstring (squat with weight) 60% - 80% of MSL (130kg)
William Pearce personal exercise program
5 sets 10 reps on tricep (overhead curls) 60% - 80% of MSL (20kg)
5 sets 10 reps on calves (tip toe raises) 60% – 80% of MSL (100kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Set Reps What on Weight
s
5 10,10,10,10,10 Chest (bench press) 47.5kg
5 10,10,10,9,10 Bicep (bicep curls) 22.5kg
5 10,10,10,10,10 Hamstring (squat with weight) 130kg
5 10,10,10,9,7 Tricep (overhead curls) 20kg
5 10,10,10,10,10 Calves (tip toe raises) 100kg
How it felt/comments etc.
Changed my routine today and increased the amount of weight on some exercises I’ve kept in my
routine. The ones that I have changed the weight of didn’t seem to have an effect on me it just felt
like (in the bicep case) it was 20kg. And on bicep curl when I got that 9 it’s where I dropped the
dumbbell because my hands were sweaty.
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Week 3 Session 8
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (47.5kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (25kg)
5 sets 10 reps on hamstring (squat with weight) 60% - 80% of MSL (130kg)
5 sets 10 reps on tricep (overhead curls) 60% - 80% of MSL (20kg)
5 sets 10 reps on calves (tip toe raises) 60% – 80% of MSL (100kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Set Reps What on Weight
s
5 10,10,10,10,9 Chest (bench press 45kg
William Pearce personal exercise program
5 10,10,10,9,8 Bicep (Bicep curl) 25kg
5 10,10,10,10,10 Hamstring (squat with weight) 130kg
5 10,10,10,9,9 triceps (Tricep curls) 20kg
5 10,10,10,10,10 Calves (tip toe raises) 100kg
How it felt/comments etc.
As you can see I’ve raised the weight on my chest and bicep so it is a little harder because (in the
bicep case) 22.5 felt like 20 kg so that is why I raised it. I didn’t run up today because after school I
went on a long slow jog with my mate and his dog for about 25 minutes.
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Week 3 Session 9
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (45kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (25kg)
5 sets 10 reps on hamstring (squat with weight) 60% - 80% of MSL (130kg)
5 sets 10 reps on tricep (overhead curls) 60% - 80% of MSL (20kg)
5 sets 10 reps on calves (tip toe raises) 60% – 80% of MSL (100kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Set Reps What on Weight
s
5 10,10,10,10,10 Chest (bench press) 45kg
5 10,10,10,10,10 Bicep (bicep curls) 25kg
5 10,10,10,10,10 Hamstring (squat with weight) 130kg
5 10,10,10,10,9 Tricep (overhead curls) 20kg
5 10,10,10,10,10 Calves (tip toe raises) 100kg
How it felt/comments etc.
Easy session needs to be changed my body is getting used to this weight; I will change it next week
to more sets.
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William Pearce personal exercise program
Week 4 Session 10
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (45kg)
6 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (25kg)
6 sets 10 reps on hamstring (squat with weight) 60% - 80% of MSL (130kg)
6 sets 10 reps on tricep (overhead curls) 60% - 80% of MSL (20kg)
6 sets 10 reps on calves (tip toe raises) 60% – 80% of MSL (100kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Set Reps What on Weight
s
6 10,10,10,10,10,9 Chest (bench press) 45kg
6 10,10,10,10,10,10 Bicep (bicep curls) 25kg
6 10,10,10,10,10,10 Hamstring (squat with weight) 130kg
6 10,10,10,10,9,9 Tricep (overhead curls) 20kg
6 10,10,10,10,10,10 Calves (tip toe raises) 100kg
How it felt/comments etc.
After the increase in the weight I still felt like it was too little so next session I will increase it some
more so I feel like it is doing more work for me.
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Week 3 session 11
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (50 kg)
6 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (30kg)
6 sets 10 reps on hamstring (squat with weight) 60% - 80% of MSL (140kg)
6 sets 10 reps on tricep (overhead curls) 60% - 80% of MSL (25kg)
6 sets 10 reps on calves (tip toe raises) 60% – 80% of MSL (110kg)
William Pearce personal exercise program
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Set Reps What on Weight
s
6 10,10,9,9,7,8 Chest (bench press) 50kg
5 10,10,8,8,7 Bicep (bicep curls) 30kg
6 10,10,10,10,9,9 Hamstring (squat with weight) 140kg
5 10,9,9,7,7 Tricep (overhead curls) 25kg
6 10,10,10,9,9,10 Calves (tip toe raises) 110kg
How it felt/comments etc.
It was hard but I felt like I got plenty out of it and I enjoyed this session I did do 20 minutes after my
session on the cross trainer. My next session I’m going back to my other session.
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Week 4 Session 12
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 6 sets of 10 reps on chest (bench press) 60% - 80% of MSL (50kg)
6 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (30kg)
6 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (145kg)
6 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (25kg)
6 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (49kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Set Reps What on Weight
s
6 10,10,10,9,9,8 Chest (bench press) 50kg
6 10,10,9,9,8,7 Bicep (bicep curls) 30kg
William Pearce personal exercise program
6 10,10,10,10,10,1 Quads (squat with weight) 145kg
0
6 10,10,10,9,9,8 Traps (upright rowing) 25kg
6 10,10,10,8,8,7 Triceps (tricep dip with weight) 49kg
How it felt/comments etc.
It was good; it felt different because I was working some different areas of my body, it was quite
hard so I will stick with this routine until I can do more with it in the future.
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.
Week 4 session 13
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 6 sets of 10 reps on chest (bench press) 60% - 80% of MSL (50kg)
6 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (30kg)
6 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (145kg)
6 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (25kg)
6 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (49kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Sets Reps What on Weight
6 10,10,10,10,10,7 Chest (bench press) 50kg
6 10,10,10,10,9,7 Bicep (bicep curls) 30kg
6 10,10,10,10,10,10 Quads (squat with 145kg
weight)
6 10,10,10,10,10,8 Traps (upright rowing) 25kg
6 10,10,10,10,9,9 Triceps (tricep dip with 49kg
weight)
How it felt/comments etc.
It felt better than last session but I think there are too many sets I will keep them until I change the
weight of my session.
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Week 4 session 14
William Pearce personal exercise program
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 6 sets of 10 reps on chest (bench press) 60% - 80% of MSL (50kg)
6 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (30kg)
6 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (145kg)
6 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (25kg)
6 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (49kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Sets Reps What on Weight
6 10,10,10,10,10,10 Chest (bench press) 50kg
6 10,10,10,10,10,10 Bicep (bicep curls) 30kg
6 10,10,10,10,10,10 Quads (squat with 145kg
weight)
6 10,10,10,10,10,10 Traps (upright rowing) 25kg
6 10,10,10,10,10,10 Triceps (tricep dip with 49kg
weight)
How it felt/comments etc.
Really good I am happy to change the weight now hopefully and I will also change to sets back to 5
because 6 feels like muscular endurance extreme style.
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Week 5 Session 15
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (55kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (35kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (155kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (30kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (56kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
William Pearce personal exercise program
Actual
Sets Reps What on Weight
5 10,10,10,10,8 Chest (bench press) 55kg
5 10,10,10,9,8 Bicep (bicep curls) 35kg
5 10,10,10,10,9 Quads (squat with 155kg
weight)
5 10,10,10,9,7 Traps (upright rowing) 30kg
5 10,10,10,9,9 Triceps (tricep dip with 56kg
weight)
How it felt/comments etc.
It felt good not as hard as 6 sets but hard enough for what weight it was will stay at this for another
session and last week I had to stop training I bruised the bone of my big toe it still hurts but I can
cope with it now
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Week 5 Session 16
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (55kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (35kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (155kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (30kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (56kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Sets Reps What on Weight
5 10,10,10,10,10 Chest (bench press) 55kg
5 10,10,10,10,8 Bicep (bicep curls) 35kg
5 10,10,10,10,10 Quads (squat with 155kg
weight)
5 10,10,10,10,9 Traps (upright rowing) 30kg
5 10,10,10,10,10 Triceps (tricep dip with 56kg
weight)
How it felt/comments etc.
William Pearce personal exercise program
A good session still needs work on it though so next session I will stick with this and increase the sets
for my last session
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Week 5 Session 17
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (55kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (35kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (155kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (30kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (56kg)
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Sets Reps What on Weight
5 10,10,10,10,10 Chest (bench press) 55kg
5 10,10,10,10,10 Bicep (bicep curls) 35kg
5 10,10,10,10,10 Quads (squat with 155kg
weight)
5 10,10,10,10,10 Traps (upright rowing) 30kg
5 10,10,10,10,10 Triceps (tricep dip with 56kg
weight)
How it felt/comments etc.
Nothing to report really except last session next week
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Week 6 Session 18
Warm up: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders.
Main activity: 5 sets of 10 reps on chest (bench press) 60% - 80% of MSL (55kg)
5 sets 10 reps on bicep (bicep curls) 60% - 80% of MSL (35kg)
5 sets 10 reps on quads (squat with weight) 60% - 80% of MSL (155kg)
5 sets 10 reps on traps (upright rowing) 60% - 80% of MSL (30kg)
5 sets 10 reps on triceps (tricep dip with weight) 60% – 80% of MSL (56kg)
William Pearce personal exercise program
Cool down: run three times around the gym or run for 1 minute on the treadmill, then stretch 3
times for ten seconds stretch your calf, quads, back, arms, hamstring, chest and shoulders and
relaxation exercises.
Actual
Sets Reps What on Weight
6 10,10,10,10,10,10 Chest (bench press) 55kg
6 10,10,10,10,10,10 Bicep (bicep curls) 35kg
6 10,10,10,10,10,10 Quads (squat with 155kg
weight)
6 10,10,10,10,10,10 Traps (upright rowing) 30kg
6 10,10,10,10,10,10 Triceps (tricep dip with 56kg
weight)
How it felt/comments etc.
Save the best session till last all tens end of my PEP.
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I did another baseline test once I had finished and on my left hand I got 58 kilograms and on my right
I got 59 kilograms