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    Exercise Sets Reps Rest Exercise Sets Reps Rest: Continued

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    Dân Nguyễn
    The document outlines a 4 day per week workout program that focuses on different muscle groups each day. Monday works chest, triceps and biceps. Tuesday targets legs and calves. Thursday works back, biceps and triceps. Friday focuses on shoulders, traps and abs. Each exercise lists the number of sets, reps and rest period. The last paragraph indicates that for week 3 the same exercises will be performed but with different set and rep schemes than week 2.

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    Exercise Sets Reps Rest Exercise Sets Reps Rest: Continued

    Uploaded by

    Dân Nguyễn
    46 views1 page
    The document outlines a 4 day per week workout program that focuses on different muscle groups each day. Monday works chest, triceps and biceps. Tuesday targets legs and calves. Thursday works back, biceps and triceps. Friday focuses on shoulders, traps and abs. Each exercise lists the number of sets, reps and rest period. The last paragraph indicates that for week 3 the same exercises will be performed but with different set and rep schemes than week 2.

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    arm2.pdf

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    The document outlines a 4 day per week workout program that focuses on different muscle groups each day. Monday works chest, triceps and biceps. Tuesday targets legs and calves. Thursday works back, biceps and triceps. Friday focuses on shoulders, traps and abs. Each exercise lists the number of sets, reps and rest period. The last paragraph indicates that for week 3 the same exercises will be performed but with different set and rep schemes than week 2.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    46 views1 page

    Exercise Sets Reps Rest Exercise Sets Reps Rest: Continued

    Uploaded by

    Dân Nguyễn
    The document outlines a 4 day per week workout program that focuses on different muscle groups each day. Monday works chest, triceps and biceps. Tuesday targets legs and calves. Thursday works back, biceps and triceps. Friday focuses on shoulders, traps and abs. Each exercise lists the number of sets, reps and rest period. The last paragraph indicates that for week 3 the same exercises will be performed but with different set and rep schemes than week 2.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    WEEK 2 THURSDAY: BACK, BICEPS, TRICEPS (continued)

    MONDAY: CHEST, TRICEPS, BICEPS Exercise Sets Reps Rest


    Exercise Sets Reps Rest Seated cable row 3 10-12 1-2 min
    Incline bench press 3 8-10 1-2 min Straight-arm pulldown 3 12-15 1-2 min
    Reverse-grip incline dumb- 3 8-10 1-2 min EZ-bar curl 3 20-25 1 min
    bell press
    High cable curl 3 20-25 1 min
    Dumbbell fly 3 12-15 1-2 min
    Behind-the-back cable curl 3 20-25 1

    Decline dumbbell fly 3 12-15 1-2 min


    Triceps dip 3 To 1 min
    Triceps pressdown 3 15-20 1 min failure
    Lying triceps extension 3 15-20 1 min Cable overhead triceps 3 20-25 1 min
    Dumbbell overhead triceps 3 15-20 1 min extension
    extension Rope triceps pressdown 3 20-25 1 min
    Incline dumbbell curl 3 15-20 1 min FRIDAY: SHOULDERS, TRAPS, ABS
    Dumbbell preacher curl 3 15-20 1 min Dumbbell shoulder press 3 8-10 1-2 min
    Dumbbell hammer curl 3 15-20 1 min Machine lateral raise 3 12-15 1-2 min
    TUESDAY: LEGS, CALVES Smith machine upright row 3 12-15 1-2 min
    Front squat 3 8-10 1-2 min Machine rear delt fly 3 12-15 1-2 min
    Hack squat 3 8-10 1-2 min Dumbbell shrug 4 10-12 1-2 min
    Leg extension 3 8-10 1-2 min Reverse crunch 3 To –
    Seated leg curl 3 8-10 1-2 min failure
    Dumbbell Romanian deadlift 3 8-10 1-2 min Superset with crunch 3 To 1 min
    Seated calf raise 4 20-25 1 min failure
    Leg press calf raise 4 15-20 1 min WEEK 3
    THURSDAY: BACK, BICEPS, TRICEPS MONDAY: CHEST, TRICEPS, BICEPS
    Pull-up 3 To 1-2 min Exercise Sets Reps Rest
    failure Cable crossover 3 15-20 1-2 min
    One-arm dumbbell row 3 8-10 1-2 min Bench press 3 15-20 1-2 min
    Wide-grip pulldown 3 10-12 1-2 min Incline dumbbell fly 3 15-20 1-2 min
    Incline dumbbell press 3 15-20 1-2 min
    1
    To perform negatives, use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion
    of the rep. You should be able to slowly lower the negative rep for 3 to 5 seconds.
    2
    Perform two rests on the last set by resting for 15 seconds after reaching muscle failure and continuing the set and then rest another 15
    seconds after reaching muscle failure again, then continue.
    Do a drop set on the last set by immediately reducing the weight by 20 to 30% and continuing the set.
    3

    > continued

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