Brian Gordon

INTRO HYBRID - BLOCK 2

INTRO HYBRID - BLOCK 2

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Strength & Hypertrophy 4 Week Block Day 4 and 5 will be APRE days. APRE 10RM Routine 10RM equals 75% of 1RM Set 1 - Use 50% of your 75% 1RM Set 2 - Use 75% of 75% 1RM Set 3 - Do as many reps with your 75% 1RM Set 4 - Adjust weight depending on the results from set 3. Chart is below. 💪🏻 EXAMPLE: 1RM = 100lbs 75% = 75lbs Set 1 = 38lbs (50% of 75lbs) Set 2 = 56lbs (75% of 75lbs) Set 3 = 75lbs for max repetitions. Let’s say you did 15 reps. The chart says to increase 5-10lbs. Set 4 = 80lbs for max repetitions. Use the results for next week. ⚠️ WEIGHT ADJUSTMENT CHART 4-6 Reps decrease 5-10lbs 7-8 Reps decrease 0-5lbs 9-11 Reps no change in weight 12-16 Reps increase 5-10lbs 17+ Reps increase 10-15lbs

Weight Lifting, Cardio, Sports, Lower Body
Level:
Intermediate
Location:
Gym
Weight Lifting, Cardio, Sports, Lower Body
Level:
Intermediate
Location:
Gym

Workouts

UPPER STRENGTH & RUNNING WK1/D1
UPPER STRENGTH & RUNNING WK1/D1
5.0
Abs & Core, Chest, Arms, Upper Body, Back
LOWER STRENGTH WK1/D2
LOWER STRENGTH WK1/D2
5.0
Abs & Core, Intermediate, Legs, Glutes, Lower Body, Gym
LISS CARDIO WK1/D3
LISS CARDIO WK1/D3
5.0
UPPER HYPERTOPHY WK1/D4
UPPER HYPERTOPHY WK1/D4
5.0
Chest, Arms, Upper Body, Back, Abs & Core, Intermediate, Gym
LOWER HYPERTROPHY WK1/D5
LOWER HYPERTROPHY WK1/D5
5.0
Abs & Core, Lower Body, Intermediate, Legs, Glutes

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About Brian Gordon

Online personal trainer

I’m Brian Gordon. Strength & Conditioning Coach. Graduated with a bachelor degree in sports science in 2014 (MSUM) then pursued and obtained a masters degree in injury prevention in 2018 (CalU Pennsylvania) Through the 8 years of my professional coaching career I have trained and worked with Division One, NBA, NFL and Olympic Athletes. (University Of Minnesota / Clemson University / NDSU & UCLA) Currently the head strength coach with China’s National Sailing Team.

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