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Chest-Supported Row36-82Pull with elbows, squeeze shoulder-blades together, don’t flare elbows out.Standing Overhead Press38-102-3Press in a straight line up, keep core engaged, no momentum, don’t arch lower back.SUPERSET:Straight-Bar Triceps PushdownBar Drag Curls4410-12 10-12-Perform the triceps exercise first, rest for ~30 seconds, then perform the biceps exercise, then rest for another ~30 seconds, then start again with the triceps exercise and repeat for 3 total sets each.SUPERSET:Incline Tricep KickbacksHalf ROM Straight Bar Curl3310-1510-15-Same instructions as previous superset. ExerciseSetsRepsRest (min)NotesFront Squat310-122.5-3Rest barbell on front delts, keep elbows high.Deadlift36-83Maintain straight back, keep head/back/hips inline.Barbell Hip Thrust38-122Rest upper back on bench, place bar on hips, avoid arching back, feet placed so that shins are vertical at top position.Single Leg Weighted Calf Raise36-81-1.5Pause at bottom of each rep, use full range of motion. Leg Press Calf Raise38-121-1.5Pause at bottom of each rep, use full range of motion.
DAY 4DAY 5RESTDAY 3PUSH WORKOUTPULL WORKOUT19ARMS SPECIALIZATION PHASEExerciseSetsRepsRest (min)NotesClose Grip Bench Press48-102-3Use shoulder-width grip, keep elbows tucked, use less of an arch than regular bench press.Incline Dumbbell Press36-82-3Experiment with bench angles (~15-45 degrees), keep shoulder blades retracted & chest sticking out, don’t flare elbows.Lean-Away Cable Lateral Raises38-1245-60 seconds b/w armsLean sideways towards direction of the raise, pull cable from in between your legs.Incline Overhead Dumbbell Extensions412-151.5-2Set incline bench to ~30 degrees, move arms overhead, keep elbow locked as you press.Triangle Push-ups210+ (to failure)1.5-2Make a triangle on the floor with your hands (keep them close together) & perform a push-up. ExerciseSetsRepsRest (min)NotesWeighted Chin-Ups(RPT)3RPT: 4-6,6-8, 8-102-3Use an underhand grip shoulder-width apart, use full ROM (eyes over bar).Seated Row38-102“V-Bar” attachment, squeeze shoulder blades together, avoid rolling shoulders forward or shrugging shoulders up.Reverse Pec Deck210-122Experiment with grip (neutral or palms facing down), keep upper traps relaxed.Incline Dumbbell Curls48-101.5-2Use 30-degree bench angle, let arms hang straight down, keep elbows locked.Reverse Grip Curl (Bar or DB’s)310-151.5-2Grab bar with an overhand shoulder-width apart grip, keep elbow locked as your curl. Kneeling Face Pulls310-151.5Keep upper traps relaxed, pull towards face while raising fists towards ceiling (external rotation).Scapular Pull-Ups25-10+1Hang with straight arms, pull body up slightly without allowing elbows.
DAY 6RESTDAY 7LEGS WORKOUT (LOWER BODY 2)20ARMS SPECIALIZATION PHASEExerciseSetsRepsRest (min)NotesBack Squat43 sets of 6-8, 1 set slow eccentric of 8-103Experiment with foot stance, point toes slightly out, maintain a straight back, squat to at least parallel. For last set,