day 6 MACHINE FLY 1XFAILURE INCLINE DB PRESS 3XFAILURE CABLE PULLOVERS

Day 6 machine fly 1xfailure incline db press

This preview shows page 49 - 70 out of 70 pages.

day 6 MACHINE FLY 1XFAILURE INCLINE DB PRESS 3XFAILURE CABLE PULLOVERS 2XFAILURE PENDLAY ROW 4X10 INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 WEIGHTED PUSHUPS 4X12 T-BAR ROW 4X8
Image of page 49
WEEK 6
Image of page 50
day 1 SQUAT 4X3 (85% OF 1RM) HAMSTRING CURL 1XFAILURE DB RDL 4X10 GOBLET SQUATS 4X8 WEIGHTED STEP UPS 3X12 CALF RAISES 3X20
Image of page 51
day 2 BENCH 1X1 (90% OF 1RM) BENCH 4X3 (85% OF 1RM) (PYRAMID SETS) ARNOLD PRESS 4 SETS (TRISET) DB FRONTAL RAISES 4X10 DB LATERAL RAISES 4X10 FACEPULLS 4X10 (FAILURE) CABLE UPRIGHT ROW 2 SETS
Image of page 52
day 3 DEADLIFT 1X1 (90% OF 1RM) DEADLIFT 4X3 (82-85% OF 1RM) WIDE GRIP PULLDOWNS 4X12 HIGH ROW MACHINE 4X12 V-BAR PULLDOWNS 3X10 STRT BAR PULLOVER 4X8
Image of page 53
day 4 BENCH 4X5 (70% OF 1RM) (FAILURE) STRAIGHT BAR CABLE CURL 1 SET (PYRAMID SET) ALT DB CURLS 4X12 WEIGHT BENCH DIPS 4X15 SPIDER CURLS 3X12 DIAMOND PUSHUPS 3XFAILURE V-BAR PUSHDOWNS 3XFAILURE
Image of page 54
day 5 SQUAT 3X5 (72.5% OF 1RM) ROMANIAN DEADLIFT 3X10 DUMBBELL LUNGES 4X12 HAMSTRING CURLS 3X15 HACK SQUAT 3X8 CALF RAISES 3X20
Image of page 55
day 6 (SUPERSET) INCLINE BENCH PRESS 3X8 PULLUPS 3X8 (PYRAMID SETS) DB ROW 4 SETS WEIGHTED PUSHUPS 4XFAILURE (SUPERSET) FLAT DB BENCH 3X10 INCLINE DB SEAL ROW 3X12 (FAILURE) CABLE CROSSOVERS 2 SETS BACK EXTENSIONS 2X10
Image of page 56
WEEK 7
Image of page 57
day 1 SQUAT 4X2 (90-92.5% OF 1RM) ROMAINIAN DEADLIFT 3X10 HAMSTRING CURLS 3X12 DB RDLS 4X10 LEG EXTENSIONS 3XFAILURE WEIGHTED LUNGES 5X10 CALF RAISES 3X20
Image of page 58
day 2 BENCH 4X2 (85-92.5% OF 1RM) CLOSE GRIP BENCH 3X7 (60% OF 1RM) (PYRAMID SETS) BB INCLINE BENCH 4 SETS (SUPERSET) STANDING OHP 3X8 DB LATERAL RAISES 3X10 WEIGHTED PUSHUPS 4X12 45LB PLATE RAISES 3X15
Image of page 59
day 3 DEADLIFT 4X2 (90% OF 1RM) SEATED CABLE ROW 4X12 1 ARM PULLDOWNS 3X8 DB PULLOVERS 4X8-10 V-BAR PULLUP 3XFAILURE INCLINE DB ROW 3X12
Image of page 60
day 4 BENCH 4X5 (70% OF 1RM) (FAILURE) STRAIGHT BAR EXT 1 SET INCLINE EZ BAR SKULLCRUSHER 4X12 (PYRAMID SETS) STRAIGHT BAR CURLS 4 SETS (SUPERSET) TATE PRESS 4X10 ALT DB CURLS 4X10 ROPE HAMMER CURLS 3X10
Image of page 61
day 5 SQUA 3X3 (70% OF 1RM) LEG EXTENSIONS 1XFAILURE LEG PRESS 4X10 DB RDLS 4X8 HAMSTRING CURLS 4X12 CALF RAISES 3X20
Image of page 62
day 6 MACHINE FLY 1XFAILURE INCLINE DB PRESS 3XFAILURE CABLE PULLOVERS 2XFAILURE PENDLAY ROW 4X10 INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 WEIGHTED PUSHUPS 4X12 T-BAR ROW 4X8
Image of page 63
WEEK 8
Image of page 64
day 1 SQUAT 1X1 (MAX OUT) HAMSTRING CURL 1XFAILURE DB RDL 4X10 GOBLET SQUATS 4X8 WEIGHTED STEP UPS 3X12 CALF RAISES 3X20
Image of page 65
day 2 BENCH 1X1 (MAX OUT) CLOSE GRIP BENCH 3X8 (45% OF 1RM) (PYRAMID SETS) ARNOLD PRESS 4 SETS (TRISET) DB FRONTAL RAISES 4X10 DB LATERAL RAISES 4X10 FACEPULLS 4X10 (FAILURE) CABLE UPRIGHT ROW 2 SETS
Image of page 66
day 3 DEADLIFT 1X1 (MAX OUT) DEFICIT DEADLIFT 2X6 (50% OF 1RM) WIDE GRIP PULLDOWNS 4X12 HIGH ROW MACHINE 4X12 V-BAR PULLDOWNS 3X10 STRT BAR PULLOVER 4X8
Image of page 67
day 4 BENCH 4X5 (70% OF 1RM) (FAILURE) STRAIGHT BAR CABLE CURL 1 SET (PYRAMID SET) ALT DB CURLS 4X12 WEIGHT BENCH DIPS 4X15 SPIDER CURLS 3X12 DIAMOND PUSHUPS 3XFAILURE V-BAR PUSHDOWNS 3XFAILURE
Image of page 68
Image of page 71

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture