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  1. #1
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
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    MeinHaus.fit :: Doppo Series

    The Doppo Series is, and intended to be, a strength and endurance program. For me personally, now is the perfect time for me to progress my strength, and muscular endurance, to new levels; this after working, tweaking, my technique in the three main lifts, in my previous two programs.
    -----------------------------
    Day 01 - Deadlift
    ---------------------------------
    Deadlift 5sets x 3,3,2,2,1 reps
    Straight Arm Lat Pulldown 5sets x 12,10,8,6,4 reps
    1-Arm Dumbbell Row 4sets x 10,8,6,4 reps
    Bent Over Barbell Row 5sets x 12,10,8,6,4 reps
    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  2. #2
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
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    MeinHaus.fit :: Doppo Series

    -----------------------------
    Day 02 - Chest
    ---------------------------------
    Flat Bench Press 5sets x 12,10,8,6,4 reps
    Incline Bench Press 5sets x 12,10,8,6,4 reps
    Pec Dec Flyes 5sets x 12,10,8,6,4 reps
    Push Ups 5sets x FAILURE
    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  3. #3
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    -----------------------------
    Day 03 - Legs
    ---------------------------------
    Barbell Squats 5sets x 12,10,8,6,4 reps
    Leg Press 5sets x 12,10,8,6,4 reps
    Calf Press 5sets x 12,10,8,6,4 reps
    Lying Leg Curl 5sets x 12,10,8,6,4 reps
    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  4. #4
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Day 04 - Shoulders/Arms
    ---------------------------------
    Shoulder Press 5sets x 12,10,8,6,4 reps
    Rear Delt Flyes 5sets x 12,10,8,6,4 reps
    Side Lateral Raises 5sets x 12,10,8,6,4 reps
    Bicep Curl 4sets x 12,10,8,6 reps
    Tricep Pushdown 4sets x 12,10,8,6 reps
    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  5. #5
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 05 - Back | Week 2 of the Doppo Series we are going down a set to 4 sets, however we are going up in weight.
    ---------------------------------
    Shoulder Press 4sets x 2-3 reps
    Barbell Row 4sets x 8-10 reps
    Straight Arm Lat Pulldown [with Cable] 4sets x 10 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  6. #6
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 06 - Chest
    ---------------------------------
    Flat Bench Press 4sets x 6-8 reps
    Incline Bench Press 4sets x 10-12 reps
    Pec Dec Flyes 4sets x 12-15 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  7. #7
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 07 - Legs
    ---------------------------------
    Barbell Back Squat 4sets x 6-8 reps
    Leg Press 4sets x 25 reps
    Leg Curl 4sets x 10 reps
    Calf Raises 4sets x 25 reps
    Leg Extension 4sets x 25 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  8. #8
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 08 - Delts/Arms
    ---------------------------------
    Side Lateral Raises [Dumbbell] 4sets x 15 reps
    Rear Delt Flyes [Dumbbell] 4sets x 15-20 reps
    Front Delt Plate Raise 4sets x 10 reps
    Shoulder Press 4sets x 12-15 reps
    Bicep Curl 4sets x 10-12 reps
    Tricep Pushdown 4sets x 10-15 reps
    Hammer Curl 4sets x 12-15 reps
    Single-Arm Overhead Tricep Extensions 4sets x 12-15 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  9. #9
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 09 - Back - This kicks off week 3 of the Doppo Series in which we go heavy but only utilizing 3 movements. We also want to allocate time for recovery.
    ---------------------------------
    Deadlift 3sets x 3 reps
    Seated Cable Row 3sets x 10-12 reps
    Lat Pulldown 3sets x 10-12 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  10. #10
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 10 - Chest
    ---------------------------------
    Flat Bench Press 3sets x 6-9 reps
    Smith Press Flat Bench Press 3sets x 8-10 reps
    Cable Crossover 3sets x 10-12 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  11. #11
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 11 - Legs
    ---------------------------------
    Leg Press 3sets x 25 reps
    Calf Press 3sets x 25 reps
    Leg Extension 3sets x 10-12 reps
    Lying Leg Curl 3sets x 10-12 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  12. #12
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 12 - Delts/Shoulders
    ---------------------------------
    Shoulder Press 3sets x 10-12 reps
    Side Lateral Raises 3sets x 12-15 reps
    Rear Delt Flyes 3sets x 12-15 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  13. #13
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 12 - Arms
    ---------------------------------
    Bicep Curls 3sets x 10-12 reps
    Tricep Overhead Extensions 3sets x 10-12 reps


    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  14. #14
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 4 :: Day 13 - Back :::: Week 4 signals that we now knowing that we've mastered the previous weight begins the meter on moving on to bigger lifts and bests.
    ---------------------------------
    Deadlift 4sets x 3 reps
    Barbell Row 4sets x 8-10 reps
    Machine Row 4sets x 10-12 reps
    1-Arm Dumbbell Row 4sets x 6-9 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  15. #15
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 4 :: Day 14 - Chest
    ---------------------------------
    Flat Bench Press 4sets x 6-9 reps
    Incline Bench Press 4sets x 10-12 reps
    Smith Machine Bench Press 4sets x 10 reps
    Pec Dec Flyes 4sets x 12-15 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  16. #16
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 4 :: Day 15 - Shoulders/Arms
    ---------------------------------
    Shoulder Press 4sets x 12-15 reps
    Side Lateral Raises [Dumbbells] 4sets x 12-15 reps
    Rear Delt Flyes [Dumbbells] 4sets x 10-12 reps
    Hammer Curls 4sets x 10 reps
    Overhead Tricep Extensions 4sets x 10 reps
    Bicep Curls 4sets x 12-15 reps
    Tricep Press [Cable] 4sets x 12-15 reps
    High Curls [Cable] 4sets x 10 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  17. #17
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 4 :: Day 16 - Legs - This workout is the conclusion of Week 4 of the Doppo Series. In Week 5, I plan to go more into the strength building phase of the Doppo Series.
    ---------------------------------
    Barbell Squat 4sets x 8-10 reps
    Leg Extension 4sets x 25 reps
    Leg Curl 4sets x 10-12 reps
    Leg Press 4sets x 50, 30, 20, 10 reps
    Calf Press 4sets x 50, 30, 20, 10 reps

    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  18. #18
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 5 :: Day 17 - Back - I kickoff Week 5 with working out my Back. I keep the working set numbers to 3 because of my schedule. However, keep the intensity high and make the most of these working sets.
    ---------------------------------
    Seated Machine Row 3sets x 10-12 reps
    Deadlift 3sets x 2,2,1 reps
    Bent-Over Barbell Row 3sets x 8-10 reps



    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  19. #19
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 5 :: Day 18 - Chest
    ---------------------------------
    Flat Bench Press 3sets x 3-8 reps
    Incline Bench Press 3sets x 12-15 reps
    Cable Cross Over 3sets x 10-15 reps



    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  20. #20
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 5 :: Day 19 - Arms/Shoulders - I admit that flipping the way I usually do this workout; I've gotten more of a pump in each of the muscle groups.
    ---------------------------------
    Tricep Overhead Extension 3sets x 10 reps
    Tricep Press Down 3sets x 10-12 reps
    Bicep Curl [with Cable] 3sets x 10-12 reps
    Bicep Curl [with Cable/Unilateral] 3sets x 10-12 reps
    Shoulder Press 3sets x 10-12 reps
    Rear Delt Flyes [Dumbbells] 3sets x 10-12 reps
    Rear Delt Face Pulls 3sets x 10-12 reps
    Side Lateral Raises [Dumbbells] 3sets x 10-12



    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  21. #21
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
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    MeinHaus.fit :: Doppo Series

    Week 5 :: Day 20 - Legs - My main objective with this workout particularly is to work on my depth with the back squat.
    ---------------------------------
    Squat 3sets x 8-10 reps
    Leg Extension 3sets x 15-20 reps
    Leg Curl 3sets x 10-12 reps
    Calf Raises 3sets x 21 reps




    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
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  22. #22
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 6 :: Day 21 - Back - This week will be more of a pin-point movement, and slight recovery, week
    ---------------------------------
    Bent Over Barbell Rows 3sets x 10 reps
    1-Arm Dumbbell Row [Heavy] 3sets x 10-12 reps
    Straight Arm Lat pulldown 3sets x 10-12 reps



    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Last edited by Thomas2426; 11-06-2021 at 09:42 AM.
    Reply With Quote

  23. #23
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 6 :: Day 22 - Chest -
    ---------------------------------
    Bench Press [Smith Machine] 3sets x 10 reps
    Incline Bench Press 3sets x 10-12 reps
    Cable Crossovers 3sets x 10-12 reps



    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  24. #24
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 6 :: Day 23 - Delts/Arms
    ---------------------------------
    Bicep Curl [Cables] 3sets x 10 reps
    Bicep Curl [Unilateral] 3sets x 10 reps
    Tricep Overhead Extension [Unilateral] 3sets x 10 reps
    Tricep Overhead Extension 3sets x 10 reps
    Shoulder Press 3sets x 10-12 reps
    Side Lateral Raises [Dumbbell] 3sets x 10-12 reps
    Rear Delt Flyes [Dumbbell] 3sets x 10-12 reps



    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  25. #25
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 7 :: Day 24 - Back - Let's get back to heavy lifting. This was my workout from earlier Today, and its was great to incorporate deadlifts back into rotation, it felt like its been forever since I deadlift. I picked up right where I left off, technique in tack, further inculcating in my mind that its time to move forward with strengthening my deadlift.
    ---------------------------------
    Deadlift 4sets x 1-3 reps
    Bent Over Barbell Rows 4sets x 10,10,8,4 reps
    Straight-Arm Lat Pulldown 4sets x 10-12 reps
    Lat Pulldown 3sets x 10-12 reps




    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  26. #26
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 7 :: Day 25 - Chest
    ---------------------------------
    Flat Bench Press 3sets x 4-6 reps
    Incline Bench Press 3sets x 10-12 reps
    Pec Dec Flyes 3sets x 10-12 reps
    Cable Crossover 3sets x 10-12 reps
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  27. #27
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 7 :: Day 26 - Delts/Arms
    ---------------------------------
    Shoulder Press 3sets x 10-12 reps
    Side Lateral Raises [Machine] 3sets x 15-20 reps
    Rear Delt Face Pulls [with rope extension] 3sets x 12-15 reps
    Bicep Curls 3sets x 10-12 reps
    Hammer Curls 3sets x 10-12 reps
    Tricep Overhead Extensions 3sets x 10-12 reps
    Dumbbell Tricep Overhead Extensions 3sets x 10-12 reps




    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  28. #28
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 7 :: Day 27 - Legs
    ---------------------------------
    Barbell Back Squat 4sets x 6 reps
    Leg Press 4sets x 25 reps
    Calf Press 4sets x 25 reps
    Leg Curl 4sets x 10-12 reps
    Leg Extension 4sets x 25 reps
    Calf Raises 4sets x 25 reps





    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  29. #29
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 8 :: Day 28 - Back - This now marks week number 8 in my Doppo Series. This particular workout wasn't really planned I just felt like doing a mix of my older workouts with this Doppo Strength Series I've been doing. My body just felt like doing this workout. I decide to go heavy but using a pyramid, up and back down, for both big power movements, the Deadlift and Bent Over Barbell Row.
    ---------------------------------
    Deadlift 6sets x 2,2,1,2,2,2 reps
    Bentover Barbell Row 9sets x 8,6,8,10,10,10,10,10,10 reps
    Straight-Arm Lat Pulldown 4sets x 25 reps
    1-Arm Dumbbell Row 3sets x 10-12 reps






    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

  30. #30
    Registered User Thomas2426's Avatar
    Join Date: Feb 2016
    Location: Forkland, Alabama, United States
    Age: 30
    Posts: 77
    Rep Power: 191
    Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50) Thomas2426 will become famous soon enough. (+50)
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    MeinHaus.fit :: Doppo Series

    Week 8 :: Day 29 - Chest - Week 8 Chest Day, I've decided to continue my hard pyramid - this method I call the jungle - going to a heavy weight and perform three sets with that weight then pyramid back to my starting point, doing three sets with each dropset before lowering the weight.
    ---------------------------------
    Flat Bench Press 7sets x 6-warm-up set,5,5,5,10,8,12 reps
    Incline Bench Press 6sets x 12,12,12,10,10,10 reps
    Pec Dec Flyes 3sets x 10-15 reps







    -----------------------------
    -----------------------------
    Notes #1
    -----------------------------
    Check out my other programs for free on meinhaus.fit/api/downloads
    These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.
    Reply With Quote

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