Workout

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Week 1 - Chest, Biceps and Abs Workout Chest Exercise Bench Press Incline Dumbbell Bench Press Hammer Strength Bench Press Biceps Exercise Standing Barbell Curl Seated Dumbbell Curl Abs Exercise Cable Crunch Weighted Sit Up Week 1 - Quads, Hamstrings and Calves Workout Quads Exercise Squat Front Squat Leg Press Hamstrings Exercise Stiff Leg Deadlift Wide Stride Bulgarian Split Squat Sets 4 4 Rep Goal 5-7 5-7 Sets 4 4 4 Rep Goal 5-7 5-7 5-7 Sets 4 4 Rep Goal 20 20 Sets 4 4 Rep Goal 5-7 5-7 Sets 4 4 4 Rep Goal 5-7 5-7 5-7

Calves Exercise Standing Calf Raise Seated Calf Raise Week 1 - Shoulders, Triceps and Abs Workout Shoulders Exercise Seated Barbell Press Arnold Press Cable Face Pulls Triceps Exercise Close Grip Bench Press Weighted Dips Abs Exercise Plank Weighted Crunch Week 1 - Back, Traps and Forearms Workout Back Exercise eadlift Weighted Pull Up Barbell Row Sets 4 4 4 Rep Goal 5-7 5-7 5-7 Sets 4 4 Rep Goal 60 Seconds 20 Sets 4 4 Rep Goal 5-7 5-7 Sets 4 4 4 Rep Goal 5-7 5-7 5-7 Sets 4 4 Rep Goal 20 20

Trapss Exercise Barbell Shrug Dumbbell Shrug Forearms Exercise Pinwheel Curl Reverse Grip Barbell Curl Sets 4 4 Rep Goal 5-7 5-7 Sets 4 4 Rep Goal 5-7 5-7

Week 2 - Intense Training
During week 2 you will be performing a limited number of sets, but each set will be very intense. As with week 1, rest as long as possible before attempting subsequent sets. All sets are trained to failure, and beyond. After the pre-exhaust sets, each exercise is performed using 4 second negatives. Perform all non pre-exhaust sets to failure. Once you reach failure, rest for 15 seconds, and then perform 3 drop sets at, or near failure, with no rest in between sets. When you can perform 10 reps for any given non pre-exhaust set, add weight the next time you perform this workout and exercise. Rest until you feel "physically ready" before starting another set. As with week one, do not add in sets. The point of week 2 is take to rest from volume and heavy weight, and to stimulate muscle growth using high intensity techniques. Note: Do NOT train abs until failure. Week 2 - Chest, Biceps and Abs Workout Chest Exercise Dumbbell Flye (Pre-exhaust) Dumbbell Bench Press Pec Dec Sets 3 2 2 Rep Goal 15 6-10 6-10

Dumbbell Incline or Decline Bench Press Biceps Exercise Concentration Curl (Pre-exhaust) Cable Curl Abs Exercise Side Plank Hanging Leg Raise (Use straps if needed) Week 2 - Quads, Hamstrings and Calves Workout Quads Exercise Leg Extension (Pre-exhaust) Leg Press Hack Squat Hamstringss Exercise Leg Curl (Pre-exhaust) Wide Stance Leg Press Reverse Hack Squat Calves Exercise Seated Calf Raise (Pre-exhaust) Standing Calf Raise

2

6-10

Sets 3 2

Rep Goal 15 (Each arm) 6-10

Sets 3 3

Rep Goal 60 seconds 15-30

Sets 3 2 2

Rep Goal 15 6-10 6-10

Sets 3 2 2

Rep Goal 15 6-10 6-10

Sets 3 2

Rep Goal 15 6-10

Week 2 - Shoulders, Triceps and Abs Workout Shoulders Exercise Side Lateral (Pre-exhaust) Smith Machine Military Press Front Plate Raise Reverse Pec Dec Triceps Exercise Cable Tricep Extension (Pre-exhaust) Close Grip Bench Press Abs Exercise Decline Sit Up Lying Bench Leg Raise Week 2 - Back, Traps and Forearms Workout Back Exercise Seated Cable Row (Pre-exhaust) Lat Pull Down Hammer Strength Row Seated Cable Row Traps Exercise Sets Rep Goal Sets 3 2 2 2 Rep Goal 15 6-10 6-10 6-10 Sets 3 3 Rep Goal 20-30 20-30 Sets 3 2 Rep Goal 15 6-10 Sets 3 2 2 2 Rep Goal 15 6-10 6-10 6-10

Smith Machine Shrug (Pre-exhaust) Dumbbell Shrug (With straps) Forearms Exercise Wrist Curls Over Bench (Pre-exhaust) Hammer Curl

3 2

15 6-10

Sets 3 2

Rep Goal 15 6-10

Week 3 - Medium Training
During week 3 you will be working with a slightly higher rep range and moderately heavy weight. Rest about 2-3 minutes between most sets. Do not train to failure. Stop each set when you feel like you may fail on the next rep. When you can perform 12 reps on a given set, add weight the next time you perform that exercise. Week 3 - Chest, Biceps and Abs Workout Chest Exercise Hammer Strength Bench Press Incline Dumbbell Bench Press Dumbbell Flyes or Pec Dec Bench Press Biceps Exercise EZ Bar Curl Standing Dumbbell Curl Drag Curl Abs Exercise Sets Rep Goal Sets 3 3 3 Rep Goal 10-12 10-12 10-12 Sets 3 3 3 3 Rep Goal 10-12 10-12 10-12 10-12

Cable Crunch Weighted Sit Up Week 3 - Quads, Hamstrings and Calves Workout Quads Exercise Squat Leg Press Leg Extension Walking Lunge Hamstrings Exercise Stiff Leg Deadlift Leg Curl One Leg Dumbbell Squat Calves Exercise Leg Press Calf Raise Hack Squat Calf Raise Week 3 - Shoulders, Triceps and Abs Workout Shoulders Exercise Seated Dumbbell Press Upright Row Cable Side Lateral

3 3

30 30

Sets 3 3 3 3

Rep Goal 10-12 10-12 10-12 10-12

Sets 3 3 3

Rep Goal 10-12 10-12 10-12

Sets 3 3

Rep Goal 10-12 10-12

Sets 3 3 3

Rep Goal 10-12 10-12 10-12

Bent Over Reverse Flye Triceps Exercise Skullcrushers Two Arm Seated Dumbbell Extension French Press Abs Exercise Plank Weighted Crunch Week 3 - Back, Traps and Forearms Workout Back Exercise Barbell Row Wide Grip Pull Up Dumbbell Row Lat Pull Down Traps Exercise Power Barbell Shrug Behind The Back Barbell Shrug Forearms Exercise Reverse Grip Preacher Curl

3

10-12

Sets 3 3 3

Rep Goal 10-12 10-12 10-12

Sets 3 3

Rep Goal 60 30

Sets 3 3 3 3

Rep Goal 10-12 10-12 10-12 10-12

Sets 3 3

Rep Goal 10-12 10-12

Sets 3

Rep Goal 10-12

Static Barbell Hold

3

60 seconds

Week 4 - Light Training
Week 4 is a lighter training week. Consider it an "active de-load". You will still train hard, but the rep ranges are very high and the weight fairly light. This week will allow your joints and connective tissue a chance to recover from the wear and tear that took place over the previous 3 weeks. Once again, do NOT train to failure. Stop each set when you feel like you may fail on the next rep. You still want to push yourself during week 4. When you can perform 20 reps for a given set, add weight the next time you perform that exercise. Week 4 - Chest, Biceps and Abs Workout Chest Exercise Cable Crossovers Pec Dec Hammer Strength Bench Press Biceps Exercise Spider Curl Cable Preacher Curl Abs Exercise Side Plank Hanging Leg Raise (Use straps if needed) Week 4 - Quads, Hamstrings and Calves Workout Quads Exercise Sets Rep Goal Sets 3 3 Rep Goal 60 seconds 15-20 Sets 4 4 Rep Goal 15-20 15-20 Sets 4 4 4 Rep Goal 15-20 15-20 15-20

Leg Extension Dumbbell Lunge Hack Squat Hamstrings Exercise Single Leg Curl Standing Leg Curl Calves Exercise One Leg Seated Calf Raise Week 4 - Shoulders, Triceps and Abs Workout Shoulders Exercise Standing Front Lateral Seated Side Lateral Hammer Strength Shoulder Press Triceps Exercise High Pulley Overhead Tricep Extension Bench Dips Abs Exercise Decline Sit Up Lying Bench Leg Raise

4 4 4

15-20 15-20 15-20

Sets 4 4

Rep Goal 15-20 15-20

Sets 6

Rep Goal 15-20

Sets 4 4 4

Rep Goal 15-20 15-20 15-20

Sets 4 4

Rep Goal 15-20 15-20

Sets 3 3

Rep Goal 30 30

Week 4 - Back, Traps and Forearms Workout Back Exercise Reverse Grip Lat Pull Down Incline Bench Cable Row T-Bar Row Traps Exercise Cable Shrug Seated Dumbbell Shrug Forearms Exercise Zottman Curl Reverse Grip Dumbbell Curl Over Bench Sets 3 3 Rep Goal 15-20 15-20 Sets 4 4 Rep Goal 15-20 15-20 Sets 4 4 4 Rep Goal 15-20 15-20 15-20

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