Incline cable flies 3 10 15 15 2 maintain lower back

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Incline Cable Flies 3 10-15 1.5-2 Maintain lower back arch, stick chest out, keep arms slightly bent, think of “squeezing” biceps together. Lying Face Pulls 3 10-12 1.5-2 Overhand grip w/ rope, pull towards face, keep elbows high, pull with elbows. Exercise Sets Reps Rest (min) Notes Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high. Deadlift 3 6-8 3 Maintain straight back, keep head/back/hips inline. Barbell Hip Thrust 3 8-12 2 Rest 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 Raise 3 6-8 1-1.5 Pause at bottom of each rep, use full range of motion. Leg Press Calf Raise 3 8-12 1-1.5 Pause at bottom of each rep, use full range of motion.
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DAY 4 DAY 5 REST DAY 3 PUSH WORKOUT PULL WORKOUT 18 CHEST SPECIALIZATION PHASE Exercise Sets Reps Rest (min) Notes Incline Dumbbell Press 4 6-8 2-3 Experiment with bench angles (~15-45 degrees), keep shoulder blades retracted & chest sticking out, don’t flare elbows. Flat Dumbbell Press (RPT) 4 RPT: 6-8, 8-10, 10-12, 12-14 2-3 Lighten weight by 10% each set, keep shoulder blades retracted and chest sticking out, don’t flare elbows. Lean-Away Cable Lateral Raises 3 8-12 45-60 second s b/w arms Lean sideways towards direction of the raise, pull cable from in between your legs. Banded Push-Ups 3 10+ (to failure) 1.5-2 Wrap band around back and in each hand, avoid flaring elbows out. Overhead Rope Extensions 3 12-15 1.5-2 Take one step away from pulley (split-stance), press rope overhead, keep elbows locked. Exercise Sets Reps Rest (min) Notes Weighted Pull-Ups (RPT) 3 RPT: 4-6, 6-8, 8- 10 2-3 Wider than shoulder-width thumbless grip, pull with elbows, use full ROM (eyes over bar). Seated Row 3 8-10 2 “V-Bar” attachment, squeeze shoulder blades together, avoid rolling shoulders forward or shrugging shoulders up. Reverse Pec Deck 3 10-12 2 Experiment with grip (neutral or palms facing down), keep upper traps relaxed. Kneeling Face Pulls 4 10-15 1.5 Keep upper traps relaxed, pull towards face while raising fists towards ceiling (external rotation). Incline Dumbbell Curls 2 8-10 1.5-2 Use 30-degree bench angle, let arms hang straight down, keep elbows locked. Scapular Pull-Ups 2 5-10+ 1 Hang with straight arms, pull body up slightly without allowing elbows.
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DAY 6 REST DAY 7 LEGS WORKOUT (LOWER BODY 2) 19 CHEST SPECIALIZATION PHASE Exercise Sets Reps Rest (min) Notes Back Squat 4 3 sets of 6-8, 1 set slow eccentric of 8-10 3 Experiment 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 Squat 3 8-10 ~45-60s rest between each leg Place foot far from bench to target glutes, place foot closer to emphasize quads. Use dumbbells or barbell. Glute Ham Raise 4 10-12 2 Maintain straight back, descend to at least parallel with ground, adjust foot plate for difficulty.
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