Programs

 

Day 1 – Legs and Biceps
Back/Front Squat -2 warm up sets

-Increase weight until 1 rep max

-Drop weight to continue with 2 reps (at 1rep max – 20lbs)

Reverse Lunges with Barbell/Dumbbells -4 sets of 4 reps
Stiff Leg Deadlifts with Barbell/Dumbbells -4 sets of 8 reps
Leg Press -4 sets of 8 reps
Leg Extenders super-set with Calf Machine -4 sets of 8 reps
Back Extender Machine -4 sets of 8 reps

-Body weight First set

Barbell Curls -4 sets of 8 reps
Cable Curls -4 sets of 8 reps
Incline/Preacher Curls -4 sets of 8 reps

 

Day 2 – Chest and Triceps
Bench Press -2 warm up sets

-Increase until 1 rep max for that day

-Drop 20lbs and complete 3 sets of 2 reps

-Drop weight and complete 8 reps

-Pause press at 1 rep max – 40lbs for failure

Incline Dumbbell Press -4 sets of 8 reps
Landmine Press -4 sets of 8 reps
Cable Flys -4 sets of 8 reps
Decline Machine -4 sets of 8 reps
Dips -4 sets till failure

-Body weight for first set

Tricep Push Downs -4 sets of 8 reps
Rope Push Downs -4 sets of 8 reps
Reverse Tricep Push Downs -4 sets of 8 reps
Incline Skull Crushers -4 sets of 8 reps

 

Day 3 – Back and Biceps
Barbell Rows -2 warm up sets

-4 sets of 8

-Increase weight each set

Deadlifts -4 sets of 8
Lat Pull Downs -4 sets of 8
Single Arm T-Bar Rows -4 sets of 8
Seated High Row -4 sets of 8
Reverse Incline Bench Dumbbell Row -4 sets of 8
Pull Ups -2 sets to failure
Dumbbell Curls -4 sets of 8
Preacher Curls -4 sets of 8
Barbell Curls -4 sets of 8

 

Day 4 – Rest or Cardio/abs
Treadmill or Bike -20min
Abs -4 Exercises of 4 sets

 

Day 5 – Shoulders and Triceps
Seated Dumbbell Press or Standing Barbell Press -2 warm up sets

-4 sets of 8

-Increase weight each set

Single Arm Lateral Raises -4 sets of 8
Landmine Press (single arm) -4 sets of 8
Face Pulls -4 sets of 8
Cable Lateral Raises -4 sets of 8
Single Arm Dumbbell Press -4 sets of 8
Dips -4 sets until failure
Tricep Push Downs -4 sets of 8
Rope Push Downs -4 sets of 8
Reverse Triceps push downs (palms facing up) -4 sets of 8
Incline Skull Crushers -4 sets of 8
Advertisements

Powered by WordPress.com.

Up ↑

%d bloggers like this: