Scribd Logo
Upload

Welcome to Scribd!

  • 182 views

    Fastest Way To Get Jacked

    Uploaded by

    Ondrej Hlavac
    This document outlines a 6-day workout program split into upper body, lower body, and full body days. Each day includes 3-4 exercises per muscle group done for 3-4 sets of 8-15 reps with rest periods of 75-150 seconds between sets and exercises. The workouts focus on compound lifts performed with eccentric contractions and squeezes at the peak of the movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Fastest Way To Get Jacked

    Uploaded by

    Ondrej Hlavac
    182 views2 pages
    This document outlines a 6-day workout program split into upper body, lower body, and full body days. Each day includes 3-4 exercises per muscle group done for 3-4 sets of 8-15 reps with rest periods of 75-150 seconds between sets and exercises. The workouts focus on compound lifts performed with eccentric contractions and squeezes at the peak of the movement.

    Original Description:

    fastest way to get jacked

    Original Title

    Fastest Way to Get Jacked

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 6-day workout program split into upper body, lower body, and full body days. Each day includes 3-4 exercises per muscle group done for 3-4 sets of 8-15 reps with rest periods of 75-150 seconds between sets and exercises. The workouts focus on compound lifts performed with eccentric contractions and squeezes at the peak of the movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    182 views2 pages

    Fastest Way To Get Jacked

    Uploaded by

    Ondrej Hlavac
    This document outlines a 6-day workout program split into upper body, lower body, and full body days. Each day includes 3-4 exercises per muscle group done for 3-4 sets of 8-15 reps with rest periods of 75-150 seconds between sets and exercises. The workouts focus on compound lifts performed with eccentric contractions and squeezes at the peak of the movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    DAY 1

    1a Chest Supported DB Row 3x6


    1b NG Seated Cable Row 3x12
    1c Bent over lateral raises 3x25
    2-3 min rest

    2 Squat 4x8-10 ecc 5 sec


    120-150 sec rest

    3 RDL 4x8-10 ecc 5 sec


    120-150 sec rest

    4 Benchpress/Military Press 4x5


    90-120 sec rest

    DAY 2

    1a DB Benchpress 4x8-10 ecc 5 sec without lockout


    1b Cable cross-over 4x12-15 squeeze 2 sec
    90 sec rest

    2a Incline DB Press 4x8-10 ecc 5 sec without lockout


    2b Incline DB Flies 4x12-15 squeeze 2 sec
    90 sec rest

    3a DB OH Press 4x8-10 ecc 5 sec without lockout


    3b Lateral Raises 4x12-15 squeeze 2 sec
    90 sec rest

    4a EZ Bar Triceps Extension 4x8-10 ecc 5 sec


    4b V-Bar Triceps Pressdown 4x8-10 squeeze 2 sec
    4c Rope Triceps Pressdown 4x8-10 middle the range of motion
    2 min rest

    DAY 3

    1a Squat 3x6
    1b Lunges 3x12
    1c Leg Extension 3x25
    2-3 min rest

    2 Benchpress 4x8-10 ecc 5 sec


    90-120 sec rest

    3 Military Press 4x8-10 ecc 5 sec


    90-120 sec rest

    4 Pull up 4x5
    90-120 sec rest

    DAY 4

    1a Straight Arm Pulldown with EZ Bar, torso upright 4x8-10 3030 tempo
    1b Straight Arm Pulldown with EZ Bar, bent over 4xmax same weight
    1c Bent over DB Row 4x8-10 squeeze 2 sec
    120 sec rest

    2a Rear Delt Raises 4x12-15 squeeze 2 sec


    2b Seated Cable Row 4x8-10 squeeze 2 sec
    90 sec rest

    3a DB Shrugs 4x8-10 squeeze 2 sec


    3b Cable Upright Row 4x12-15 squeeze 2 sec
    90 sec rest

    4a Reverse grip EZ cable curl 4x8-10 ecc 5 sec


    4b Normal grip EZ cable curl 4xmax same weight squeeze 2 sec
    4c Rope cable curl 4xmax same weight middle the range of motion
    2 min rest

    DAY 5

    1 Squat 4x5
    120-150 sec rest

    2a Benchpress/Weighted Dips 3x6


    2b Cable Cross-over 3x12
    2c DB Benchpress 3x25
    2-3 min rest

    3 Seated Row 4x8-10 squeeze 2 sec


    90-120 sec rest

    4 Straight Arm Pulldown 4x8-10 ecc 5 sec


    75-90 sec rest

    DAY 6

    1a Goblet Squat 4x12-15 3030 tempo without lockout


    1b Leg extension 4x12-15 middle the range of motion
    1c Air Squat 4xmax 3030 tempo without lockout
    120 sec rest

    2a Lying Leg Curl 4x8-10 3030 tempo


    2b DB RDL 4x8-10 ecc 5 sec
    90 sec rest

    You might also like