MONDAY : CHEST / BACK EXERCISE |
SETS |
REPS ( Weeks 1-3 )* |
REPS ( Weeks 4-6 )** |
Barbell Bench Press |
3-4 |
10-12 |
8-10 |
Bent Over Barbell Row |
3-4 |
10-12 |
8-10 |
Incline Dumbbell Press |
3-4 |
10-12 |
8-10 |
Back Extension |
3-4 |
10-12 |
8-10 |
Wide Grip Lat Pulldown |
3-4 |
10-12 |
8-10 |
* Weeks 1-3 at 60-80 % of one rep max | |||
** Weeks 4-6 at 75-90 % of one rep max |
TUESDAY : LEGS , GLUTES / HAMSTRINGS FOCUS | |||
EXERCISE |
SETS |
REPS ( Weeks 1-3 )* |
REPS ( Weeks 4-6 )** |
Barbell Hip Thrust |
4 |
10-12 |
8-10 |
Barbell Romanian Deadlift |
4 |
10-12 |
8-10 |
Machine Hamstring Curl |
4 |
10-12 |
8-10 |
Barbell Reverse Lunge |
4 |
10-12 |
8-10 |
* Weeks 1-3 at 60-80 % of one rep max | |||
** Weeks 4-6 at 75-90 % of one rep max |
WEDNESDAY : ARMS / ABS ( 20 MINUTES CARDIO OPTIONAL ) | |||
EXERCISE |
SETS |
REPS ( Weeks 1-3 )* |
REPS ( Weeks 4-6 )** |
Dumbbell Curl |
3 |
10-15 |
10-12 |
Preacher Curl |
3 |
10-15 |
10-12 |
Skullcrusher |
3 |
10-15 |
10-12 |
Cable Triceps Pushdown |
3 |
10-15 |
10-12 |
Hanging Knee Raise |
4 |
20 |
30-35 |
Barbell Abs Rollout |
4 |
20 |
30 |
* Weeks 1-3 at 60-80 % of one rep max | |||
** Weeks 4-6 at 75-90 % of one rep max | |||
THURSDAY : REST ( 20-30 MINUTES CARDIO OPTIONAL ) | |||
FRIDAY : SHOULDERS | |||
EXERCISE |
SETS |
REPS ( Weeks 1-3 )* |
REPS ( Weeks 4-6 )** |
Dumbbell Shoulder Press |
3 |
10-12 |
8-10 |
Combination Dumbbell Front & Lateral Raise |
3 |
10-12 |
8-10 |
Seated Shoulder Press |
3 |
10-12 |
8-10 |
Barbell Upright Row |
3 |
10-12 |
8-10 |
Prone Rear Delt Raise |
3 |
10-12 |
8-10 |
Farmer ’ s Walk |
3 |
20 steps each direction |
30 steps each direction |
* Weeks 1-3 at 60-80 % of one rep max |
Carry heavier weights |
||
** Weeks 4-6 at 75-90 % of one rep max |