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This is a 4 set work out with weight amounts between 135 pounds
through 420 pounds. This is very simple to follow and can provide a very
good workout. This chart can be printed out and given to each person or
group. The chart eliminates the "guessing" and tells each
athlete what amount of weight should be used for each set.
For an example: An athlete has a bench press max of 280
pounds. He will go to the 280 weight column. His 1st set is 60% of
his max, which is 170 pounds. He will do 10 repetitions with 170 pounds.
His second set is 70% of his max and he should do 195 pounds for 8 reps.
His third set is 80% of his max (255 pounds) for 6 reps. Finally, his last
set is 85% of his max (240 pound) for 4 reps.
It is good to recheck the athletes max every 4-6 weeks. He
will then take his new max and apply it to the chart. This type of chart
can be applied to any lift (squat, bench press, dead lifts, power cleans, etc.)
10-8-6-4 Workout
Weight |
60% (10
reps) |
70% (8
reps) |
80% (6
reps) |
85% (4
reps) |
Weight |
60% (10
reps) |
70% (8
reps) |
80% (6
reps) |
85% (4
reps) |
135 |
80 |
95 |
110 |
115 |
280 |
170 |
195 |
255 |
240 |
140 |
85 |
100 |
110 |
120 |
285 |
170 |
195 |
230 |
245 |
145 |
85 |
100 |
115 |
125 |
290 |
175 |
200 |
230 |
245 |
150 |
90 |
105 |
120 |
130 |
295 |
175 |
210 |
235 |
250 |
155 |
95 |
115 |
125 |
130 |
300 |
180 |
215 |
240 |
255 |
160 |
95 |
110 |
130 |
135 |
305 |
185 |
215 |
245 |
260 |
165 |
100 |
115 |
130 |
140 |
310 |
185 |
220 |
250 |
265 |
170 |
100 |
115 |
135 |
145 |
315 |
190 |
220 |
250 |
270 |
175 |
105 |
120 |
140 |
150 |
320 |
190 |
225 |
255 |
270 |
180 |
110 |
125 |
145 |
155 |
325 |
195 |
230 |
260 |
275 |
185 |
110 |
125 |
150 |
160 |
330 |
200 |
230 |
265 |
280 |
190 |
115 |
130 |
150 |
160 |
335 |
200 |
230 |
270 |
285 |
195 |
115 |
135 |
155 |
165 |
340 |
205 |
235 |
270 |
290 |
200 |
120 |
140 |
160 |
170 |
345 |
205 |
235 |
275 |
295 |
205 |
125 |
145 |
165 |
175 |
350 |
210 |
240 |
280 |
300 |
210 |
125 |
145 |
170 |
180 |
355 |
215 |
250 |
285 |
300 |
215 |
130 |
150 |
170 |
185 |
360 |
215 |
250 |
290 |
305 |
220 |
130 |
150 |
175 |
185 |
365 |
220 |
255 |
290 |
310 |
225 |
135 |
155 |
180 |
190 |
370 |
220 |
255 |
295 |
315 |
230 |
140 |
160 |
185 |
195 |
375 |
225 |
260 |
300 |
320 |
235 |
140 |
165 |
190 |
200 |
380 |
230 |
265 |
305 |
325 |
240 |
145 |
170 |
190 |
205 |
385 |
230 |
265 |
310 |
330 |
245 |
145 |
170 |
195 |
210 |
390 |
235 |
270 |
310 |
330 |
250 |
150 |
175 |
200 |
215 |
395 |
235 |
270 |
315 |
335 |
255 |
155 |
180 |
205 |
215 |
400 |
240 |
280 |
320 |
340 |
260 |
155 |
180 |
210 |
220 |
405 |
245 |
285 |
325 |
345 |
265 |
160 |
185 |
210 |
225 |
410 |
245 |
285 |
330 |
350 |
270 |
160 |
185 |
215 |
230 |
415 |
250 |
290 |
330 |
355 |
275 |
155 |
190 |
220 |
235 |
420 |
250 |
290 |
335 |
355 |
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