Vorname: Steve
Name: Cook
Training:
Monday: Chest/Back/Abs
(AM – Chest/Back, PM – Abs/30mins LISS)
Incline (DB or BB) Bench Press – 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps
Superset:
Incline DB Fly – 3 sets 10-15 reps
Supported T-bar Row – 3 sets 10-15 reps
Superset:
Bench Press (DB or BB) – 3 sets 8-12 reps
Close Grip Cable Row – 3 sets 10-15 reps
Superset:
Dips (for chest) or Decline Hammer Press – 3 sets failure
Close Grip Pulldown – 3 sets to failure
Pull Overs (DB or Cable) – 3 sets failure
(Giant set 3 rounds – failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Tuesday: Delts/Traps/Arms/Calves
(AM – Delts/Traps, PM – Arms/Calves)
DB or Military Press – 3 sets 8-12 reps
Lateral DB or Cable Raise – 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck – 5 sets 10-15
Front Raise – 3 sets 10-15
Upright Row (wide grip) – 3 sets 10-12
Superset:
Skull Crushers – 3 sets 8-14
Barbell Curl – 3 sets 8-12
Superset:
Weighted Dips – 3 sets to failure
Incline DB Curl – 3 sets 8-12
Superset:
Rope Extension – 3 sets 12-15
Concentrated Curl – 10-15
(Giant set 3 rounds)
Standing Calve Raises – 10-25
Seated Calve Raises – 10-25
Donkey Machine – 10-25
Reverse Tib Raise – 20-30
Wednesday: Quads/Hamstring/Abs
Stiff Legged Deadlift – 3 sets 8-12
Back or Front Squat – 3 sets 12-20
Standing Leg Curl – 3 sets 10-15
Leg Press (preformed slow) 3 sets 10-15
Lying Leg Curl 5 drops sets each to failure
Leg Extensions – 5 drop sets each to failure
(Giant set 3 rounds – failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Thursday – HIIT Cardio
HIIT Sprints or Swimming (30-45mins)
Friday – Chest/Back/Abs/Cardio
(AM – Chest/Back, PM – Abs/30 min LISS)
Incline (DB or BB) Bench Press – 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps
Superset:
Incline DB Fly – 3 sets 10-15 reps
Supported T-bar Row – 3 sets 10-15 reps
Superset:
Bench Press (DB or BB) – 3 sets 8-12 reps
Close Grip Cable Row – 3 sets 10-15 reps
Superset:
Dips (for chest) or Decline Hammer Press – 3 sets failure
Close Grip Pulldown – 3 sets to failure
Pull Overs (DB or Cable) – 3 sets failure
(Giant set 3 rounds – failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Saturday: Delts/Traps/Arm/Calves
(AM – Delts/Traps, PM – Arms/Calves)
DB or Military Press – 3 sets 8-12 reps
Lateral DB or Cable Raise – 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck – 5 sets 10-15
Front Raise – 3 sets 10-15
Upright Row (wide grip) – 3 sets 10-12
Superset:
Skull Crushers – 3 sets 8-14
Barbell Curl – 3 sets 8-12
Superset:
Weighted Dips – 3 sets to failure
Incline DB Curl – 3 sets 8-12
Superset:
Rope Extension – 3 sets 12-15
Concentrated Curl – 10-15
(Giant set 3 rounds)
Standing Calve Raises – 10-25
Seated Calve Raises – 10-25
Donkey Machine – 10-25
Reverse Tib Raise – 20-30
Sunday – Cardio
30 minutes HIIT intervals
Bilder
https://igcdn-photos-g-a.akamaihd.ne...71731873_n.jpg
https://igcdn-photos-g-a.akamaihd.ne...59358000_n.jpg
https://igcdn-photos-c-a.akamaihd.ne...08819867_n.jpg
https://igcdn-photos-b-a.akamaihd.ne...70352009_n.jpg
https://igcdn-photos-a-a.akamaihd.ne...13909955_n.jpg
