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Sheiko 37v2

DarkSpoon

Dec 15th 2014

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Sheiko 37v2

DOWNLOADS/VIEWS: 23/2211

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is the #37v2 found in the over 80kg plan from Sheiko. Weight can be found at http://sheiko-program.ru/forum/index.php?topic=15.0

W1 Mon 12 exercises, 1 hr 32 mins

	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	5x3 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	5x5 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	4x6 reps	rest: 120s
	Dumbbell Fly	4x6 reps	rest: 120s
	Barbell Good Morning	5x5 reps	rest: 120s

W1 Wed 12 exercises, 4 hrs 0 min

	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	4x3 reps	rest: 120s
	Barbell Incline Bench Press	1x3 reps	rest: 120s
	Barbell Incline Bench Press	1x3 reps	rest: 120s
	Barbell Incline Bench Press	4x3 reps	rest: 120s
		1x3 reps	rest: 120s
		1x3 reps	rest: 120s
		4x3 reps	rest: 60120s
	Machine Leg Extension	5x8 reps	rest: 120s
	Leg Raise	3x8 reps	rest: 120s

W1 Fri 18 exercises, 1 hr 58 mins

	Barbell Bench Press	1x7 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	2x2 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x8 reps	rest: 120s
	Barbell Bench Press	1x10 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	5x3 reps	rest: 120s
	EZ Bar French Press	5x8 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 120s
	Barbell Seated Good Morning	5x5 reps	rest: 120s

W2 Mon 14 exercises, 1 hr 45 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	4x2 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	5x2 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	4x3 reps	rest: 120s
	Dumbbell Fly	5x8 reps	rest: 120s
	Elevated Push-Up	4x8 reps	rest: 120s
	Barbell Good Morning	5x5 reps	rest: 120s

W2 Wed 11 exercises, 1 hr 9 mins

		1x3 reps	rest: 120s
		1x3 reps	rest: 120s
		4x3 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	4x3 reps	rest: 120s
	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	4x3 reps	rest: 120s
	Machine Leg Press	4x6 reps	rest: 120s

W2 Fri 18 exercises, 1 hr 48 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	3x2 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	2x2 reps	rest: 120s
	Barbell Bench Press	2x1 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	5x6 reps	rest: 120s
	Barbell Seated Good Morning	5x6 reps	rest: 120s

W3 Mon 14 exercises, 1 hr 44 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	4x3 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	5x3 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	4x5 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Elevated Push-Up	4x8 reps	rest: 120s
	Leg Raise	3x10 reps	rest: 120s

W3 Wed 16 exercises, 1 hr 32 mins

		1x3 reps	rest: 120s
		2x2 reps	rest: 120s
		3x1 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	2x2 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
		1x3 reps	rest: 120s
		1x3 reps	rest: 120s
		1x3 reps	rest: 120s
		2x2 reps	rest: 120s
		3x1 reps	rest: 120s
	Barbell Military Press	4x8 reps	rest: 120s
	Leg Raise	3x8 reps	rest: 120s

W3 Fri 13 exercises, 1 hr 24 mins

	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	4x2 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	4x2 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	4x6 reps	rest: 120s
	Dumbbell Fly	4x8 reps	rest: 60s
	Back Hyperextension	4x8 reps	rest: 120s

W4 Mon 15 exercises, 1 hr 49 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	4x2 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	4x3 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	4x2 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	5x6 reps	rest: 120s
	Weighted Tricep Dip	5x4 reps	rest: 120s
	Barbell Good Morning	5x5 reps	rest: 120s

W4 Wed 15 exercises, 1 hr 35 mins

	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	3x2 reps	rest: 120s
	Barbell Deadlift	1x4 reps	rest: 120s
	Barbell Deadlift	1x4 reps	rest: 120s
	Barbell Deadlift	2x3 reps	rest: 120s
	Barbell Deadlift	2x3 reps	rest: 120s
	Barbell Deadlift	3x2 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	4x4 reps	rest: 120s
	Machine Leg Extension	5x8 reps	rest: 120s
	Leg Raise	3x10 reps	rest: 120s

W4 Fri 10 exercises, 1 hr 24 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	1x3 reps	rest: 120s
	Barbell Deep Squat	5x3 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	4x6 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	EZ Bar French Press	4x6 reps	rest: 120s
	Back Hyperextension	4x8 reps	rest: 120s

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