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    Lary Bodybuild

    Uploaded by

    Laurentiu Marcu
    The document outlines a 4-week workout program with workouts on Mondays, Tuesdays, Thursdays and Fridays. Each week includes different exercises organized into supersets and triples sets, with 8-10 reps per set. Mondays and Thursdays focus on upper body pushing and pulling moves like deadlifts, rows and presses. Tuesdays and Fridays target lower body exercises like squats, lunges and leg work. Wednesdays and weekends are designated rest or light cardio days. The program emphasizes compound lifts, supersets and high intensity interval training mixed with lower intensity steady state cardio.

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

    Lary Bodybuild

    Uploaded by

    Laurentiu Marcu
    30 views10 pages
    The document outlines a 4-week workout program with workouts on Mondays, Tuesdays, Thursdays and Fridays. Each week includes different exercises organized into supersets and triples sets, with 8-10 reps per set. Mondays and Thursdays focus on upper body pushing and pulling moves like deadlifts, rows and presses. Tuesdays and Fridays target lower body exercises like squats, lunges and leg work. Wednesdays and weekends are designated rest or light cardio days. The program emphasizes compound lifts, supersets and high intensity interval training mixed with lower intensity steady state cardio.

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    Lary bodybuild

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    The document outlines a 4-week workout program with workouts on Mondays, Tuesdays, Thursdays and Fridays. Each week includes different exercises organized into supersets and triples sets, with 8-10 reps per set. Mondays and Thursdays focus on upper body pushing and pulling moves like deadlifts, rows and presses. Tuesdays and Fridays target lower body exercises like squats, lunges and leg work. Wednesdays and weekends are designated rest or light cardio days. The program emphasizes compound lifts, supersets and high intensity interval training mixed with lower intensity steady state cardio.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    30 views10 pages

    Lary Bodybuild

    Uploaded by

    Laurentiu Marcu
    The document outlines a 4-week workout program with workouts on Mondays, Tuesdays, Thursdays and Fridays. Each week includes different exercises organized into supersets and triples sets, with 8-10 reps per set. Mondays and Thursdays focus on upper body pushing and pulling moves like deadlifts, rows and presses. Tuesdays and Fridays target lower body exercises like squats, lunges and leg work. Wednesdays and weekends are designated rest or light cardio days. The program emphasizes compound lifts, supersets and high intensity interval training mixed with lower intensity steady state cardio.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    MONDAY & THURSDAY

    CONVENTIONAL DEADLIFT:
    ● 8 SETS X 6-10 REPS (REST 45 SECONDS)

    INCLINE DUMBBELL BENCH PRESS:


    ● 8 SETS X 6-10 REPS (REST 45 SECONDS)

    DUMBBELL SPLIT SQUATS:


    ● 8 SETS X 6-10 REPS (REST 45 SECONDS)

    T-BAR ROWS:
    ● 8 SETS X 6-10 REPS (REST 45 SECONDS)

    3 SET SUPERSET:
    ● BARBELL CURLS: 10-15 REPS
    ● EZ BAR SKULL-CRUSHERS: 10-15 REPS (REST 30-45 SECONDS)

    CORE:
    ● CABLE CRUNCHES: 100 REPS

    WEDNESDAY - OFF
    TUESDAY & FRIDAY
    BACK SQUAT:
    ● 8 SETS X 6-10 REPS (REST 45 SECONDS)

    2 SET SUPERSET:
    ● LEG EXTENSIONS: 10-15 REPS
    ● LEG CURLS: 10-15 REPS (REST 30-45 SECONDS)

    STANDING DUMBBELL PUSH-PRESS:


    ● 8 SETS X 6-10 REPS (REST 45 SECONDS)

    BENT-OVER BARBELL ROW:


    ● 8 SETS X 6-10 REPS (REST 45 SECONDS)
    2 SET TRIPLE SET:
    ● CABLE CURL: 10-15 REPS
    ● FACE-PULLS: 10-15 REPS
    ● DIAMOND PUSH-UPS: 10-15 REPS (REST 30-45 SECONDS)

    CORE:
    ● HANGING KNEE RAISES: 100 REPS

    SATURDAY - OFF
    SUNDAY - OFF

    CARDIO:

    MONDAY: 10,000 STEPS


    TUESDAY: 10,000 STEPS
    WEDNESDAY: 10,000 STEPS + 30-45 MINUTES LISS CARDIO
    THURSDAY: 10,000 STEPS
    FRIDAY: 10,000 STEPS
    SATURDAY: 10,000 STEPS + 30-45 MINUTES LISS CARDIO
    SUNDAY: 10,000 STEPS
    ●

    MONDAY & THURSDAY

    3 SET SUPERSET
    ● CONVENTIONAL DEADLIFTS: 10-15 REPS
    ● STANDING DUMBBELL PRESS: 10-15 REPS (REST FOR 60
    SECONDS)

    3 SET SUPERSET
    ● ALTERNATING DUMBBELL REVERSE LUNGES: 10-15 REPS
    ● BENT-OVER DUMBBELL ROWS: 10-15 REPS (REST FOR 60
    SECONDS)

    3 SET SUPERSET
    ● GOBLET SQUAT: 10-15 REPS
    ● REAR DELT LATERAL RAISES: 10-15 REPS (REST FOR 60
    SECONDS)

    3 SET TRIPLE SET


    ● DUMBBELL HAMMER CURLS: 10-15 REPS
    ● LYING DUMBBELL TRICEP EXTENSIONS: 10-15 REPS
    ● LATERAL RAISES: 10-15 REPS (REST FOR 60 SECONDS)
    CORE:
    ● CABLE CRUNCHES: 100 REPS

    WEDNESDAY - OFF

    TUESDAY & FRIDAY


    3 SET SUPERSET
    ● HACK SQUATS: 10-15 REPS
    ● INCLINE DUMBBELL BENCH PRESS: 10-15 REPS (REST FOR 60
    SECONDS)

    3 SET SUPERSET
    ● FRONT FOOT ELEVATED DUMBBELL SPLIT SQUAT: 10-15 REPS
    ● BENT-OVER BARBELL ROWS: 10-15 REPS (REST FOR 60
    SECONDS)

    3 SET SUPERSET
    ● BARBELL HIP THRUSTS: 10-15 REPS
    ● BARBELL UPRIGHT ROWS: 10-15 REPS (REST FOR 60 SECONDS)

    3 SET SUPERSET
    ● BARBELL HIP THRUSTS: 10-15 REPS
    ● BARBELL UPRIGHT ROWS: 10-15 REPS (REST FOR 60 SECONDS)

    3 SET TRIPLE SET


    ● PREACHER CURLS: 10-15 REPS
    ● (WEIGHTED) DIPS: 10-15 REPS
    ● LATERAL RAISES: 10-15 REPS (REST FOR 60 SECONDS)

    CORE:
    ● HANGING KNEE RAISES: 100 REPS

    SATURDAY - OFF
    SUNDAY - OFF
    CARDIO:
    ● MONDAY: 10,000 STEPS
    ● TUESDAY: 10,000 STEPS
    ● WEDNESDAY: 10,000 STEPS + 30-45 MINUTES LISS CARDIO
    ● THURSDAY: 10,000 STEPS
    ● FRIDAY: 10,000 STEPS
    ● SATURDAY: 10,000 STEPS + 30-45 MINUTES LISS CARDIO
    ● SUNDAY: 10,000 STEPS
    MONDAY & THURSDAY

    5 SET SUPERSET
    ● BARBELL HIP THRUSTS: 8 REPS
    ● STIFF-LEGGED BARBELL DEADLIFTS: 10-15 REPS (REST FOR 90
    SECONDS)

    5 SET SUPERSET
    ● STANDING OVERHEAD BARBELL PRESS: 8 REPS
    ● DUMBBELL LATERAL RAISES: 10-15 REPS (REST FOR 90
    SECONDS)

    5 SET TRIPLE SET


    ● WALKING DUMBBELL LUNGES: 10 REPS EACH LEG
    ● BACK EXTENSIONS: 10-15 REPS
    ● PUSH-UPS: 20-30 REPS (REST FOR 60 SECONDS)

    CORE:
    ● CABLE CRUNCHES: 100 REPS

    WEDNESDAY - OFF
    TUESDAY & FRIDAY
    5 SET SUPERSET
    ● BARBELL REVERSE LUNGES: 8 REPS (EACH LEG)
    ● KETTLEBELL SQUATS: 10-15 REPS (REST FOR 90 SECONDS)

    5 SET SUPERSET
    ● BENT-OVER BARBELL ROWS: 8 REPS
    ● INCLINE BENCH DUMBBELL ROWS: 10-15 REPS (REST FOR 90
    SECONDS)

    3 SET TRIPLE SET


    ● WALKING LUNGES & TWIST (HOLDING A WEIGHT): 10 REPS
    EACH LEG
    ● DUMBBELL PUSH-PRESS: 10-15 REPS
    ● ALTERNATING DUMBBELL CURLS: 10-15 REPS EACH ARM
    ● CLOSE-GRIP PUSH-UPS: 20-30 REPS (REST FOR 60 SECONDS)
    ● CORE:
    ● HANGING KNEE RAISES: 100 REPS
    SATURDAY - OFF
    SUNDAY - OFF

    CARDIO:
    ● MONDAY: 10,000 STEPS
    ● TUESDAY: 10,000 STEPS
    ● WEDNESDAY: 10,000 STEPS + 30-45 MINUTES LISS CARDIO
    ● THURSDAY: 10,000 STEPS
    ● FRIDAY: 10,000 STEPS
    ● SATURDAY: 10,000 STEPS + 30-45 MINUTES LISS CARDIO
    ● SUNDAY: 10,000 STEPS
    MONDAY & THURSDAY
    5 SET SUPERSET
    ● INCLINE BARBELL BENCH PRESS: 6 REPS
    ● DUMBBELL HAMMER CURLS: 15 REPS (REST 60 SECONDS)

    5 SET SUPERSET
    ● STANDING PUSH-PRESS: 6 REPS
    ● DUMBBELL LATERAL RAISES: 15 REPS (REST 60 SECONDS)

    5 SET SUPERSET
    ● (WEIGHTED) PULL-UPS: 6 REPS
    ● CABLE PUSHDOWNS: 15 REPS (REST 60 SECONDS)

    CORE
    ● CABLE CRUNCHES: 100 REPS

    WEDNESDAY -- REST

    TUESDAY & FRIDAY


    3 SET SUPERSET
    ● LEG EXTENSIONS (HEAVY): 6 REPS
    ● LEG EXTENSIONS (LIGHT): 15 REPS (REST 60 SECONDS)
    3 SET SUPERSET
    ● LYING LEG CURLS (HEAVY): 6 REPS
    ● LYING LEG CURLS (LIGHT): 15 REPS (REST 60 SECONDS)
    5 SET SUPERSET
    ● FRONT SQUATS: 10 REPS (EACH LEG)
    ● CABLE PUSHDOWNS: 15 REPS (REST 60 SECONDS)

    5 SET SUPERSET
    ● BOX JUMPS: 10-FAILURE
    ● STANDING CALF RAISES: 20 REPS-FAILURE

    CORE
    ● HANGING KNEE RAISES: 100 REPS

    SATURDAY -- REST
    SUNDAY -- REST

    CARDIO
    MONDAY: 10,000 STEPS + 10 MINUTES HIIT CARDIO
    TUESDAY: 10,000 STEPS + 20 MINUTES LIIS CARDIO
    WEDNESDAY: 10,000 STEPS
    THURSDAY: 10,000 STEPS + 10 MINUTES
    HIIT CARDIO
    FRIDAY: 10,000 STEPS + 20 MINUTES LIIS
    CARDIO
    SATURDAY: 10,000 STEPS
    SUNDAY: 10,000 STEPS

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