T H E U LT I M AT E 8-W E E K T R A N SFOR M AT ION PRO G R A M M E
WEEK 6 DAY 36 – CHEST
Exercise
Sets Reps Tempo Rest Time
A1) Incline Smith Machine Press
(with resistance bands) 4 12,10,8,8 3010 80
B1) Incline Dumbbell Press 4 12,10,10,8 4010 Straight into
B2) Incline Dumbbell Flyes 4 12,12,10,10 3010 80
C1) Seated Chest Press Machine 4 10,10,10,10 (double
drop set last set…
take 1/3rd weight
off rep to failure &
then take another 2
more plates off rep
to failure) 3010 60
D1) Standing Cable Isolation Flyes 3 15,15,12 2010 Straight into
D2) Incline Dumbbell Hex Press 3 12,12,12 2010 40
Set/Weight/Reps
WEEK 6 DAY 37 – QUADS
Exercise
Sets Reps Tempo Rest Time
A1) Single Leg Extensions e/s 4 15,15,15,15 (double
drop set last set
– take 1/3rd weight
off rep to failure,
then 2 more plates
off rep to failure) 3011 60
B1) Hack Squat
(with resistance bands) 5 15,15,15,15,15
(double drop set
last set – take 1/3rd
weight off rep to
failure, then 2 more
plates off rep to
failure) 3011 90
C1) Alternating D-bell Lunges e/s 4 8,8,8,8 e/s 3010 Straight into
C2) Lying Down Machine Squats
(feet narrow) 4 10,10,10,10 2010 Straight into
C3) D-bell Goblet Squats
(don’t lock out) 4 15,15,15,15 2010 80
Set/Weight/Reps