Scribd Logo
Upload

Welcome to Scribd!

  • 81 views

    Workout Schedule - Workout Wise

    Uploaded by

    NITHISHKUMAR.S
    The document outlines a 4-week workout program targeting chest, triceps, calves (Workout 1); back, biceps, abs (Workout 2); and shoulders, traps, calves (Workout 3). Each workout is divided into 4 phases, with Weeks 1-4 progressively decreasing reps and increasing intensity through techniques like rest-pause and drop sets. A variety of exercises are prescribed for each muscle group across the 4 weeks with focus on increasing strength and muscle growth.

    Copyright:

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

    Workout Schedule - Workout Wise

    Uploaded by

    NITHISHKUMAR.S
    81 views12 pages
    The document outlines a 4-week workout program targeting chest, triceps, calves (Workout 1); back, biceps, abs (Workout 2); and shoulders, traps, calves (Workout 3). Each workout is divided into 4 phases, with Weeks 1-4 progressively decreasing reps and increasing intensity through techniques like rest-pause and drop sets. A variety of exercises are prescribed for each muscle group across the 4 weeks with focus on increasing strength and muscle growth.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 4-week workout program targeting chest, triceps, calves (Workout 1); back, biceps, abs (Workout 2); and shoulders, traps, calves (Workout 3). Each workout is divided into 4 phases, with Weeks 1-4 progressively decreasing reps and increasing intensity through techniques like rest-pause and drop sets. A variety of exercises are prescribed for each muscle group across the 4 weeks with focus on increasing strength and muscle growth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    81 views12 pages

    Workout Schedule - Workout Wise

    Uploaded by

    NITHISHKUMAR.S
    The document outlines a 4-week workout program targeting chest, triceps, calves (Workout 1); back, biceps, abs (Workout 2); and shoulders, traps, calves (Workout 3). Each workout is divided into 4 phases, with Weeks 1-4 progressively decreasing reps and increasing intensity through techniques like rest-pause and drop sets. A variety of exercises are prescribed for each muscle group across the 4 weeks with focus on increasing strength and muscle growth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 12

    WORKOUT 1: CHEST, TRICEPS, CALVES

    PHASE 1: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 12-15
    Incline Bench Press 3 x 12-15
    Incline Dumbbell Fly 3 x 12-15
    Cable Crossover 3 x 12-15
    Triceps Press down 3 x 12-15
    Lying Triceps Extension 3 x 12-15
    Cable Overhead Triceps Extension 3 x 12-15
    Standing Calf Raise 4 x 25-30
    Seated Calf Raise 4 x 25-30

    PHASE 1: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 9-11
    Incline Bench Press 3 x 9-11
    Incline Dumbbell Fly 3 x 9-11
    Cable Crossover 3 x 9-11
    Triceps Press down 3 x 9-11
    Lying Triceps Extension 3 x 9-11
    Cable Overhead Triceps Extension 3 x 9-11
    Standing Calf Raise 4 x 15-20
    Seated Calf Raise 4 x 15-20

    PHASE 1: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 6-8
    Incline Bench Press 3 x 6-8
    Incline Dumbbell Fly 3 x 6-8
    Cable Crossover 3 x 6-8
    Triceps Press down 3 x 6-8
    Lying Triceps Extension 3 x 6-8
    Cable Overhead Triceps Extension 3 x 6-8
    Standing Calf Raise 4 x 10-14
    Seated Calf Raise 4 x 10-14

    PHASE 1: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 3-5
    Incline Bench Press 3 x 3-5
    Incline Dumbbell Fly 3 x 3-5
    Cable Crossover 3 x 3-5
    Triceps Press down 3 x 3-5
    Lying Triceps Extension 3 x 3-5
    Cable Overhead Triceps Extension 3 x 3-5
    Standing Calf Raise 4 x 6-9
    Seated Calf Raise 4 x 6-9
    WORKOUT 2: BACK, BICEPS, ABS

    PHASE 1: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 12-15
    Wide-Grip Pulldown 3 x 12-15
    Standing Pulldown 3 x 12-15
    Straight Arm Pulldown 3 x 12-15
    Barbell curl 4 x 12-15
    Dumbbell Incline Curl 3 x 12-15
    One-Arm High Cable Curl 3 x 12-15
    Hip Thrust 3 x 20-30*
    Crunch 3 x 20-30*
    Oblique Crunch 3 x 20-30*

    PHASE 1: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 9-11
    Wide-Grip Pulldown 3 x 9-11
    Standing Pulldown 3 x 9-11
    Straight Arm Pulldown 3 x 9-11
    Barbell curl 4 x 9-11
    Dumbbell Incline Curl 3 x 9-11
    One-Arm High Cable Curl 3 x 9-11
    Hanging Leg Raise 3 x 15-19*
    Weighted Crunch 3 x 15-19*
    Dumbbell Side Bend 3 x 15-19*

    PHASE 1: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 6-8
    Wide-Grip Pulldown 3 x 6-8
    Standing Pulldown 3 x 6-8
    Straight Arm Pulldown 3 x 6-8
    Barbell curl 4 x 6-8
    Dumbbell Incline Curl 3 x 6-8
    One-Arm High Cable Curl 3 x 6-8
    Weighted Hip Thrust* 3 x 10-14
    Cable Crunch 3 x 10-14
    Cable Oblique Crunch 3 x 10-14
    PHASE 1: WEEK 4 - Drop set as last set of each exercise
    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 3-5
    Wide-Grip Pulldown 3 x 3-5
    Standing Pulldown 3 x 3-5
    Straight Arm Pulldown 3 x 3-5
    Barbell curl 4 x 3-5
    Dumbbell Incline Curl 3 x 3-5
    One-Arm High Cable Curl 3 x 3-5
    Smith Machine Hip Thrust 3 x 6-9
    Machine Crunch 3 x 6-9
    Band Roundhouse Elbow 3 x 6-9
    WORKOUT 3: SHOULDERS, TRAPS, CALVES

    PHASE 1: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 12-15
    Dumbbell Lateral Raise 3 x 12-15
    One-Arm Cable Front Raise 3 x 12-15
    High Cable Rear Delt Fly 3 x 12-15
    Dumbbell Shrug 4 x 12-15
    Seated Calf Raise 4 x 25-30
    Leg Press Calf Raise 4 x 25-30

    PHASE 1: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 9-11
    Dumbbell Lateral Raise 3 x 9-11
    One-Arm Cable Front Raise 3 x 9-11
    High Cable Rear Delt Fly 3 x 9-11
    Dumbbell Shrug 4 x 9-11
    Seated Calf Raise 4 x 15-20
    Leg Press Calf Raise 4 x 15-20

    PHASE 1: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 6-8
    Dumbbell Lateral Raise 3 x 6-8
    One-Arm Cable Front Raise 3 x 6-8
    High Cable Rear Delt Fly 3 x 6-8
    Dumbbell Shrug 4 x 6-8
    Seated Calf Raise 4 x 10-14
    Leg Press Calf Raise 4 x 10-14

    PHASE 1: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 3-5
    Dumbbell Lateral Raise 3 x 3-5
    One-Arm Cable Front Raise 3 x 3-5
    High Cable Rear Delt Fly 3 x 3-5
    Dumbbell Shrug 4 x 3-5
    Seated Calf Raise 4 x 6-9
    Leg Press Calf Raise 4 x 6-9
    WORKOUT 4: LEGS AND ABS

    PHASE 1: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 12-15
    One-Leg Leg Press 3 x 12-15
    Leg Extension 3 x 12-15
    Romanian Deadlift 4 x 12-15
    Lying Leg Curl 3 x 12-15
    Hip Thrust 3 x 20-30*
    Crunch 3 x 20-30*
    Plank 3 x 1 minute

    PHASE 1: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 9-11
    One-Leg Leg Press 3 x 9-11
    Leg Extension 3 x 9-11
    Romanian Deadlift 4 x 9-11
    Lying Leg Curl 3 x 9-11
    Hanging Leg Raise 3 x 15-19*
    Weighted Crunch 3 x 15-19*
    Side Plank 3 x 1 minute

    PHASE 1: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 6-8
    One-Leg Leg Press 3 x 6-8
    Leg Extension 3 x 6-8
    Romanian Deadlift 4 x 6-8
    Lying Leg Curl 3 x 6-8
    Weighted Hip Thrust* 3 x 10-14
    Cable Crunch 3 x 10-14
    Cable Woodchopper 3 x 10-14

    PHASE 1: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 3-5
    One-Leg Leg Press 3 x 3-5
    Leg Extension 3 x 3-5
    Romanian Deadlift 4 x 3-5
    Lying Leg Curl 3 x 3-5
    Smith Machine Hip Thrust 3 x 6-9
    Machine Crunch 3 x 6-9
    Plank 3 x 75 sec.
    WORKOUT 1: CHEST, TRICEPS, CALVES

    PHASE 2: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 12-15
    Incline Dumbbell Press 3 x 12-15
    Dumbbell Fly 3 x 12-15
    Incline Cable Fly 3 x 12-15
    Triceps Press down 3 x 12-15
    Dumbbell Overhead Triceps Extension 3 x 12-15
    Cable Lying Triceps Extension 3 x 12-15
    Standing Calf Raise 4 x 25-30
    Seated Calf Raise 4 x 25-30

    PHASE 2: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 9-11
    Incline Dumbbell Press 3 x 9-11
    Dumbbell Fly 3 x 9-11
    Incline Cable Fly 3 x 9-11
    Triceps Press down 3 x 9-11
    Dumbbell Overhead Triceps Extension 3 x 9-11
    Cable Lying Triceps Extension 3 x 9-11
    Standing Calf Raise 4 x 15-20
    Seated Calf Raise 4 x 15-20

    PHASE 2: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 6-8
    Incline Dumbbell Press 3 x 6-8
    Dumbbell Fly 3 x 6-8
    Incline Cable Fly 3 x 6-8
    Triceps Press down 3 x 6-8
    Dumbbell Overhead Triceps Extension 3 x 6-8
    Cable Lying Triceps Extension 3 x 6-8
    Standing Calf Raise 4 x 10-14
    Seated Calf Raise 4 x 10-14

    PHASE 2: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 3-5
    Incline Dumbbell Press 3 x 3-5
    Dumbbell Fly 3 x 3-5
    Incline Cable Fly 3 x 3-5
    Triceps Press down 3 x 3-5
    Dumbbell Overhead Triceps Extension 3 x 3-5
    Cable Lying Triceps Extension 3 x 3-5
    Standing Calf Raise 4 x 6-9
    Seated Calf Raise 4 x 6-9
    WORKOUT 2: BACK, BICEPS, ABS

    PHASE 2: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 12-15
    Behind-Neck Pulldown 3 x 12-15
    Seated Cable Row 3 x 12-15
    Reverse-Grip Pulldown 3 x 12-15
    Barbell curl 4 x 12-15
    Preacher Curl 3 x 12-15
    Behind-Back Cable Curl 3 x 12-15
    Hip Thrust 3 x 20-30*
    Crunch 3 x 20-30*
    Oblique Crunch 3 x 20-30*

    PHASE 2: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 9-11
    Behind-Neck Pulldown 3 x 9-11
    Seated Cable Row 3 x 9-11
    Reverse-Grip Pulldown 3 x 9-11
    Barbell curl 4 x 9-11
    Preacher Curl 3 x 9-11
    Behind-Back Cable Curl 3 x 9-11
    Hanging Leg Raise 3 x 15-19*
    Weighted Crunch 3 x 15-19*
    Dumbbell Side Bend 3 x 15-19*

    PHASE 2: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 6-8
    Behind-Neck Pulldown 3 x 6-8
    Seated Cable Row 3 x 6-8
    Reverse-Grip Pulldown 3 x 6-8
    Barbell curl 4 x 6-8
    Preacher Curl 3 x 6-8
    Behind-Back Cable Curl 3 x 6-8
    Weighted Hip Thrust* 3 x 10-14
    Cable Crunch 3 x 10-14
    Cable Oblique Crunch 3 x 10-14
    PHASE 2: WEEK 4 - Drop set as last set of each exercise
    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 3-5
    Behind-Neck Pulldown 3 x 3-5
    Seated Cable Row 3 x 3-5
    Reverse-Grip Pulldown 3 x 3-5
    Barbell curl 4 x 3-5
    Preacher Curl 3 x 3-5
    Behind-Back Cable Curl 3 x 3-5
    Smith Machine Hip Thrust 3 x 6-9
    Machine Crunch 3 x 6-9
    Band Roundhouse Elbow 3 x 6-9
    WORKOUT 3: SHOULDERS, TRAPS, CALVES

    PHASE 2: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 12-15
    Smith Machine Upright Row 3 x 12-15
    One-Arm Cable Lateral Raise 3 x 12-15
    Bent-Over Lateral Raise 3 x 12-15
    Barbell Shrug 4 x 12-15
    Seated Calf Raise 4 x 25-30
    Leg Press Calf Raise 4 x 25-30

    PHASE 2: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 9-11
    Smith Machine Upright Row 3 x 9-11
    One-Arm Cable Lateral Raise 3 x 9-11
    Bent-Over Lateral Raise 3 x 9-11
    Barbell Shrug 4 x 9-11
    Seated Calf Raise 4 x 15-20
    Leg Press Calf Raise 4 x 15-20

    PHASE 2: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 6-8
    Smith Machine Upright Row 3 x 6-8
    One-Arm Cable Lateral Raise 3 x 6-8
    Bent-Over Lateral Raise 3 x 6-8
    Barbell Shrug 4 x 6-8
    Seated Calf Raise 4 x 10-14
    Leg Press Calf Raise 4 x 10-14

    PHASE 2: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 3-5
    Smith Machine Upright Row 3 x 3-5
    One-Arm Cable Lateral Raise 3 x 3-5
    Bent-Over Lateral Raise 3 x 3-5
    Barbell Shrug 4 x 3-5
    Seated Calf Raise 4 x 6-9
    Leg Press Calf Raise 4 x 6-9
    WORKOUT 4: LEGS AND ABS

    PHASE 2: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 12-15
    Front Squat 3 x 12-15
    Leg Extension 3 x 12-15
    Romanian Deadlift 4 x 12-15
    Seated Leg Curl 3 x 12-15
    Hip Thrust 3 x 20-30*
    Crunch 3 x 20-30*
    Plank 3 x 75 sec.

    PHASE 2: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 9-11
    Front Squat 3 x 9-11
    Leg Extension 3 x 9-11
    Romanian Deadlift 4 x 9-11
    Seated Leg Curl 3 x 9-11
    Hanging Leg Raise 3 x 15-19*
    Weighted Crunch 3 x 15-19*
    Side Plank 3 x 75 sec.

    PHASE 2: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 6-8
    Front Squat 3 x 6-8
    Leg Extension 3 x 6-8
    Romanian Deadlift 4 x 6-8
    Seated Leg Curl 3 x 6-8
    Weighted Hip Thrust* 3 x 10-14
    Cable Crunch 3 x 10-14
    Cable Woodchopper 3 x 10-14

    PHASE 2: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 3-5
    Front Squat 3 x 3-5
    Leg Extension 3 x 3-5
    Romanian Deadlift 4 x 3-5
    Seated Leg Curl 3 x 3-5
    Smith Machine Hip Thrust 3 x 6-9
    Machine Crunch 3 x 6-9
    Plank 3 x 90 sec.
    WORKOUT 1: CHEST, TRICEPS, CALVES

    PHASE 3: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 12-15
    Reverse-Grip Incline Dumbbell Press 3 x 12-15
    Incline Dumbbell Fly 3 x 12-15
    Cable Crossover 3 x 12-15
    Triceps Press down 3 x 12-15
    One-Arm Overhead Cable Triceps Extension 3 x 12-15
    Close-Grip Bench Press 3 x 12-15
    Standing Calf Raise 4 x 25-30
    Seated Calf Raise 4 x 25-30

    PHASE 3: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 9-11
    Reverse-Grip Incline Dumbbell Press 3 x 9-11
    Incline Dumbbell Fly 3 x 9-11
    Cable Crossover 3 x 9-11
    Triceps Press down 3 x 9-11
    One-Arm Overhead Cable Triceps Extension 3 x 9-11
    Close-Grip Bench Press 3 x 9-11
    Standing Calf Raise 4 x 15-20
    Seated Calf Raise 4 x 15-20

    PHASE 3: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 6-8
    Reverse-Grip Incline Dumbbell Press 3 x 6-8
    Incline Dumbbell Fly 3 x 6-8
    Cable Crossover 3 x 6-8
    Triceps Press down 3 x 6-8
    One-Arm Overhead Cable Triceps Extension 3 x 6-8
    Close-Grip Bench Press 3 x 6-8
    Standing Calf Raise 4 x 10-14
    Seated Calf Raise 4 x 10-14

    PHASE 3: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Bench Press 4 x 3-5
    Reverse-Grip Incline Dumbbell Press 3 x 3-5
    Incline Dumbbell Fly 3 x 3-5
    Cable Crossover 3 x 3-5
    Triceps Press down 3 x 3-5
    One-Arm Overhead Cable Triceps Extension 3 x 3-5
    Close-Grip Bench Press 3 x 3-5
    Standing Calf Raise 4 x 6-9
    Seated Calf Raise 4 x 6-9
    WORKOUT 2: BACK, BICEPS, ABS

    PHASE 3: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 12-15
    Wide-Grip Pulldown 3 x 12-15
    Straight-Arm Pulldown 3 x 12-15
    Seated Cable Row 3 x 12-15
    Barbell curl 4 x 12-15
    Incline Cable Curl 3 x 12-15
    Dumbbell Concentration Curl 3 x 12-15
    Hip Thrust 3 x 20-30*
    Crunch 3 x 20-30*
    Oblique Crunch 3 x 20-30*

    PHASE 3: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 9-11
    Wide-Grip Pulldown 3 x 9-11
    Straight-Arm Pulldown 3 x 9-11
    Seated Cable Row 3 x 9-11
    Barbell curl 4 x 9-11
    Incline Cable Curl 3 x 9-11
    Dumbbell Concentration Curl 3 x 9-11
    Hanging Leg Raise 3 x 15-19*
    Weighted Crunch 3 x 15-19*
    Dumbbell Side Bend 3 x 15-19*

    PHASE 3: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 6-8
    Wide-Grip Pulldown 3 x 6-8
    Straight-Arm Pulldown 3 x 6-8
    Seated Cable Row 3 x 6-8
    Barbell curl 4 x 6-8
    Incline Cable Curl 3 x 6-8
    Dumbbell Concentration Curl 3 x 6-8
    Weighted Hip Thrust* 3 x 10-14
    Cable Crunch 3 x 10-14
    Cable Oblique Crunch 3 x 10-14
    PHASE 3: WEEK 4 - Drop set as last set of each exercise
    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Bent-Over Row 4 x 3-5
    Wide-Grip Pulldown 3 x 3-5
    Straight-Arm Pulldown 3 x 3-5
    Seated Cable Row 3 x 3-5
    Barbell curl 4 x 3-5
    Incline Cable Curl 3 x 3-5
    Dumbbell Concentration Curl 3 x 3-5
    Smith Machine Hip Thrust 3 x 6-9
    Machine Crunch 3 x 6-9
    Band Roundhouse Elbow 3 x 6-9
    WORKOUT 3: SHOULDERS, TRAPS, CALVES

    PHASE 3: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 12-15
    Dumbbell Lateral Raise 3 x 12-15
    Dumbbell Upright Row 3 x 12-15
    Bent-Over Lateral Raise 3 x 12-15
    One-Arm Smith Machine Shrug 4 x 12-15
    Seated Calf Raise 4 x 25-30
    Leg Press Calf Raise 4 x 25-30

    PHASE 3: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 9-11
    Dumbbell Lateral Raise 3 x 9-11
    Dumbbell Upright Row 3 x 9-11
    Bent-Over Lateral Raise 3 x 9-11
    One-Arm Smith Machine Shrug 4 x 9-11
    Seated Calf Raise 4 x 15-20
    Leg Press Calf Raise 4 x 15-20

    PHASE 3: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 6-8
    Dumbbell Lateral Raise 3 x 6-8
    Dumbbell Upright Row 3 x 6-8
    Bent-Over Lateral Raise 3 x 6-8
    One-Arm Smith Machine Shrug 4 x 6-8
    Seated Calf Raise 4 x 10-14
    Leg Press Calf Raise 4 x 10-14

    PHASE 3: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Dumbbell Shoulder Press 4 x 3-5
    Dumbbell Lateral Raise 3 x 3-5
    Dumbbell Upright Row 3 x 3-5
    Bent-Over Lateral Raise 3 x 3-5
    One-Arm Smith Machine Shrug 4 x 3-5
    Seated Calf Raise 4 x 6-9
    Leg Press Calf Raise 4 x 6-9
    WORKOUT 4: LEGS AND ABS

    PHASE 3: WEEK 1 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 12-15
    Leg Press 3 x 12-15
    Leg Extension 3 x 12-15
    Romanian Deadlift 4 x 12-15
    Lying Leg Curl 3 x 12-15
    Hip Thrust 3 x 20-30*
    Crunch 3 x 20-30*
    Plank 3 x 90 sec.

    PHASE 3: WEEK 2 - Rest-pause set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 9-11
    Leg Press 3 x 9-11
    Leg Extension 3 x 9-11
    Romanian Deadlift 4 x 9-11
    Lying Leg Curl 3 x 9-11
    Hanging Leg Raise 3 x 15-19*
    Weighted Crunch 3 x 15-19*
    Side Plank 3 x 90 sec.

    PHASE 3: WEEK 3 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 6-8
    Leg Press 3 x 6-8
    Leg Extension 3 x 6-8
    Romanian Deadlift 4 x 6-8
    Lying Leg Curl 3 x 6-8
    Weighted Hip Thrust* 3 x 10-14
    Cable Crunch 3 x 10-14
    Cable Woodchopper 3 x 10-14

    PHASE 3: WEEK 4 - Drop set as last set of each exercise


    Exercise Rep1 Rep2 Rep3 Rep4 Sets x Reps
    Squat 4 x 3-5
    Leg Press 3 x 3-5
    Leg Extension 3 x 3-5
    Romanian Deadlift 4 x 3-5
    Lying Leg Curl 3 x 3-5
    Smith Machine Hip Thrust 3 x 6-9
    Machine Crunch 3 x 6-9
    Plank 3 x 105 sec.

    You might also like