Warm Up Push Ups 3 x 20
Flat Bench Press 3 x 12, 10, 8
Incline Bench Press 3 x 12, 10, 8
Dips 3×12
Cable Pull Downs 3 x 12, 10, 8
Overhead Cable Pulls 3 x 12, 10, 8
Tuesday: Back/Biceps
Pull Ups 3 sets to failure
Lat Pulldowns 3 x 12, 10, 8
Bent Over Rows 3 x 12, 10, 8
Dumbbell Curls 3 x 12, 10, 8
Barbell Curls 3 x 12, 10, 8
Wednesday: Legs/Glutes
Squats Smith Machine or Free Weights 6 x 15-20
Sumo Deadlifts 3 x 12, 10, 8
Weighted Lunges 4 x 20 each leg
Leg Extensions 3 x 12, 10, 8
Lying Leg Curls 3 x 12, 10, 8
Thursday: Rest
Recovery
Friday: Shoulders
Lateral Raises 4 x 15, 15, 12, 10
Dumbbell Single Arm Raises 3 x 15, 12, 10
Dumbbell Shoulder Press 3 x 12, 10, 8
Arnold Press 3 x 15, 15, 12
Bent Over Lateral Raises 3 x 15
Saturday: Rest
Recovery
Sunday: Legs/Glutes
Straight Leg Deadlifts 4 x 15, 12, 10, 8
Weighted Lunges 4 x 20 each leg
Sumo Deadlifts 4 x 15, 12, 10, 8
Swiss Ball Hamstring Curls 4 x 25
Bulgarian Split Squat 3 x 25
Lying Leg Curls 3 x 15
Cardio Notes:
Cardio varies if I’m in comp prep or not. In prep I do 5 days of 20 minute cardio sessions and off-season I do no cardio at all to make maximum size gains.
Zitieren
Lesezeichen