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Incline Cable Flies310-151.5-2Maintain lower back arch, stick chest out, keep arms slightly bent, think of “squeezing” biceps together.Lying Face Pulls310-121.5-2Overhand grip w/ rope, pull towards face, keep elbows high, pull with elbows.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 WORKOUT18CHEST SPECIALIZATION PHASEExerciseSetsRepsRest (min)NotesIncline Dumbbell Press46-82-3Experiment with bench angles (~15-45 degrees), keep shoulder blades retracted & chest sticking out, don’t flare elbows.Flat Dumbbell Press (RPT)4RPT: 6-8,8-10, 10-12,12-142-3Lighten weight by 10% each set, keep shoulder blades retracted and 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.Banded Push-Ups310+ (to failure)1.5-2Wrap band around back and in each hand, avoid flaring elbows out.Overhead Rope Extensions312-151.5-2Take one step away from pulley (split-stance), press rope overhead, keep elbows locked.ExerciseSetsRepsRest (min)NotesWeighted Pull-Ups (RPT)3RPT: 4-6,6-8, 8-102-3Wider than shoulder-width thumbless grip, pull with elbows, 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 Deck310-122Experiment with grip (neutral or palms facing down), keep upper traps relaxed.Kneeling Face Pulls410-151.5Keep upper traps relaxed, pull towards face while raising fists towards ceiling (external rotation).Incline Dumbbell Curls28-101.5-2Use 30-degree bench angle, let arms hang straight down, keep elbows locked.Scapular Pull-Ups25-10+1Hang with straight arms, pull body up slightly without allowing elbows.
DAY 6RESTDAY 7LEGS WORKOUT (LOWER BODY 2)19CHEST 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, perform each rep with a 4 second slow descent with lighter weight.Bulgarian Split Squat38-10~45-60s rest between each legPlace foot far from bench to target glutes, place foot closer to emphasize quads. Use dumbbells or barbell.Glute Ham Raise410-122Maintain straight back, descend to at least parallel with ground, adjust foot plate for difficulty.