A | B | C | D | E | F | |
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1 | ||||||
2 | Monday: Chest, Biceps | |||||
3 | ||||||
4 | Exercise Movement | Sets | Reps | Weight | Total Reps | Volume |
5 | Smith Machine Incline Press | 1 | 10 | 0 | ||
6 | Smith Machine Incline Press (Heavier) | 2 | 8-10 | |||
7 | Bench Press | 1 | 10 | |||
8 | Bench Press (Heavier) | 2 | 8-10 | |||
9 | Dumbbell Flyes | 1 | 10 | |||
10 | Dumbbell Flyes (Heavier) | 2 | 8-10 | |||
11 | Preacher Curls | 1 | 10 | |||
12 | Preache Curls (Heavier) | 2 | 8-10 | |||
13 | Seated Overhead Curl Machine | 1 | 10 | 100 | 10 | 1000 |
14 | Seated Overhead Curl Machine (Heavier) | 1 | 10 | 120 | 10 | 1200 |
15 | Seated Overhead Curl Machine (Heavier +) | 1 | 8-10 | 130 | 9 | 1170 |
16 | Seated Overhead Curl Machine (Heavier ++) | 1 | 8-10 | 140 | 9 | 1260 |
17 | ||||||
18 | Tuesday: Quads, Calves | |||||
19 | Exercise Movement | Sets | Reps | Weight | Total Reps | Volume |
20 | Leg Extensions | 1 | 20 | |||
21 | Leg Extensions (Heavier) | 1 | 20 | |||
22 | Leg Extensions (Heavier +) | 1 | 15-20 | |||
23 | Leg Press | 1 | 10 | |||
24 | Leg Press (Heavier) | 1 | 10 | |||
25 | Leg Press (Heavier +) | 1 | 10 | |||
26 | Leg Press (Heavier ++) | 1 | 10 | |||
27 | Leg Press (Heavier +++) | 1 | 10 | |||
28 | Smith Machine Front Squats (SS1) | 1 | 10 | |||
29 | Leg Extensions (SS1) | 1 | 20 | |||
30 | Smith Machine Front Squats (SS2) - Heavier | 2 | 10 | |||
31 | Leg Extensions (SS2) - Heavier | 2 | 20 | |||
32 | Dumbbell Lunges | 3 | n/a | 0 | ||
33 | Standing Calf Raise (SS1) | 1 | 10-15 | 0 | ||
34 | Seated Calf Raise (SS1) | 1 | 10-15 | |||
35 | Standing Calf Raise (SS2) - Heavier | 1 | 10-15 | |||
36 | Seated Calf Raise (SS2) - Heavier | 1 | 10-15 | |||
37 | Standing Calf Raise (SS3) - Heavier + | 1 | 10-15 | |||
38 | Seated Calf Raise (SS3) - Heavier + | 1 | 10-15 | |||
39 | ||||||
40 | Thursday: Shoulders, Triceps, Calves | |||||
41 | ||||||
42 | Exercise Movements | Sets | Reps | Weight | Total Reps | Volume |
43 | Seated Dumbbell Press | 1 | 10 | |||
44 | Seated Dumbbell Press (Heavier) | 1 | 10 | |||
45 | Seated Dumbbell Press (Heavier) | 1 | 10 | |||
46 | Seated Lateral Raise Machine | 1 | 12-15 | |||
47 | Seated Lateral Raise Machine (Heavier) | 1 | 12-15 | |||
48 | Seated Lateral Raise Machine (Heavier) | 1 | 12-15 | |||
49 | Rear laterals on pec fly machine | 1 | 12-15 | |||
50 | Rear laterals on pec fly machine (Heavier) | 1 | 12-15 | |||
51 | Rear laterals on pec fly machine (Heavier) | 1 | 12-15 | |||
52 | Cable Pushdowns | 4-5 | 10 | |||
53 | Skull Crushers or Dips | 4-5 | 10 | |||
54 | Rope Pushdowns | 4-5 | 10 | |||
55 | Standing Calf Raise (SS1) | 1 | 10-15 | |||
56 | Seated Calf Raise (SS1) | 1 | 10-15 | |||
57 | Standing Calf Raise (SS2) - Heavier. | 1 | 10-15 | |||
58 | Seated Calf Raise (SS2) - Heavier. | 1 | 10-15 | |||
59 | Standing Calf Raise (SS3) - Heavier. + | 1 | 10-15 | |||
60 | Seated Calf Raise (SS3) - Heavier. + | 1 | 10-15 | |||
61 | ||||||
62 | Friday: Back, Hamstrings | |||||
63 | ||||||
64 | Exercise Movements | Sets | Reps | Weight | Total Reps | Volume |
65 | Lat Pulldowns | 1 | 10 | |||
66 | Lat Pulldowns (Heavier) | 1 | 10 | |||
67 | Lat Pulldowns (Heavier +) | 1 | 10 | |||
68 | Lat Pulldowns (Heavier ++) | 1 | 8-10 | |||
69 | Deadlifts | 2 | 10 | |||
70 | Deadlifts (Heavier) | 1 | 10 | |||
71 | T-bar Rows | 1 | 10 | |||
72 | T-bar Rows (Heavier) | 1 | 8-10 | |||
73 | T-bar Rows (Heavier +) | 1 | 8-10 | |||
74 | Lying Leg Curls | 3 | 10-15 | |||
75 | Kneeling Single Leg Curls | 1 | 10 | |||
76 | Kneeling Single Leg Curls (Heavier) | 1 | 10 | |||
77 | Kneeling Single Leg Curls (Heavier +) | 1 | 8-10 | |||
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100 |