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    Training Plan 1

    Uploaded by

    Gustav Gustav
    This document outlines a 4 day workout routine split into push, pull, and leg days. It includes exercises like bench press, squats, rows, and curls. Most exercises are done for 3-4 sets with a focus on going to failure on the last set. Rest periods of 1-2 minutes are recommended between sets. The routine alternates between two versions of each day and includes a rest day.

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    © All Rights Reserved
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    Training Plan 1

    Uploaded by

    Gustav Gustav
    293 views2 pages
    This document outlines a 4 day workout routine split into push, pull, and leg days. It includes exercises like bench press, squats, rows, and curls. Most exercises are done for 3-4 sets with a focus on going to failure on the last set. Rest periods of 1-2 minutes are recommended between sets. The routine alternates between two versions of each day and includes a rest day.

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    This document outlines a 4 day workout routine split into push, pull, and leg days. It includes exercises like bench press, squats, rows, and curls. Most exercises are done for 3-4 sets with a focus on going to failure on the last set. Rest periods of 1-2 minutes are recommended between sets. The routine alternates between two versions of each day and includes a rest day.

    Copyright:

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

    Training Plan 1

    Uploaded by

    Gustav Gustav
    This document outlines a 4 day workout routine split into push, pull, and leg days. It includes exercises like bench press, squats, rows, and curls. Most exercises are done for 3-4 sets with a focus on going to failure on the last set. Rest periods of 1-2 minutes are recommended between sets. The routine alternates between two versions of each day and includes a rest day.

    Copyright:

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

    This is my personal workout training plan, sometimes I use cheating in last reps

    !!!Take weights with which the last repetitions will be difficult and go till failure!!!
    !!!Between sets take 1-2 minutes rest!!!

    Push day 1(chest, shoulders, triceps)


    ⚫ Bench press (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
    ⚫ Incline dumbbell press (3 sets/6-8 reps)
    ⚫ Machine chest press (3 sets: first 2 sets/6-8 reps, 1 last set/drop set)
    ⚫ Machine pec deck fly (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
    ⚫ Seated dumbbell Arnold shoulder press (3 sets/6-8 reps)
    ⚫ Dumbbell lateral raises (4 sets: first 3 sets/8-12 reps, 1 last set/drop set)
    ⚫ Low overhead cable rope triceps extension (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
    ⚫ Straight bar triceps extension (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)

    Pull day 1(back, biceps)


    ⚫ Deadlift (it's not a mandatory exercise because it's very dangerous, I usually do it for 1 rep max
    all the time because I only do deadlifts for strength training, but if you want to do deadlifts to
    build muscle, then you can do 3 sets/ 6-10 reps)
    ⚫ Barbell row (4 sets/6-10 reps)
    ⚫ Normal grip lat pulldown (3 sets: first 2 sets/8-10 reps, 1 last set/6-8 reps)
    ⚫ Machine one arm row (3 sets: first 2 sets/ 6-10 reps, 1 last set/drop set)
    ⚫ Wide grip T-bar row (3 sets/6-10 reps)
    ⚫ Cable face pulls (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
    ⚫ Smith machine shrugs or dumbbell shrugs (3 sets/6-10 reps)
    ⚫ Ez bar curls (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
    ⚫ Dumbbell biceps curls (4 sets/10-15 reps)
    ⚫ Dumbbell hammer curls (3 sets/10-15 reps)

    Leg day + forearms 1(quadriceps, hamstrings, forearms)


    ⚫ Barbell squats (6 sets/6-10 reps)
    ⚫ Hack squats (4 sets/6-10 reps)
    ⚫ Seated calf raises or smith machine calf raises (3 sets/6-10 reps)
    ⚫ Dumbbell Bulgarian split squats (4 sets: first 3 sets/6-10 reps, 1 last set/drop set)
    ⚫ Machine lying leg curls (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
    ⚫ Machine leg extension (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
    ⚫ Barbell Reverse Curls (3 sets/8-10 reps)
    ⚫ Behind the back barbell wrist curls (3 sets/8-10 reps)

    Rest day :(
    Push day 2(chest, shoulders, triceps)
    ⚫ Dumbbell flat bench press (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
    ⚫ Incline machine press (3 sets/6-8 reps)
    ⚫ High to low cable fly (4 sets: first 3 sets/6-8 reps, 1 last set/drop set)
    ⚫ Low to high cable fly (4 sets: first 3 sets/6-10 reps, 1 last set/drop set)
    ⚫ Machine shoulder press (3 sets/6-8 reps)
    ⚫ Dumbbell lateral raises (4 sets: first 3 sets/8-12 reps, 1 last set/drop set)
    ⚫ Close grip bench press (3 sets/8-10 reps)
    ⚫ Seated triceps extension (3 sets/8-10 reps)

    Pull day 2(back, biceps)


    ⚫ Deadlift (it's not a mandatory exercise because it's very dangerous, I usually do it for 1 rep max
    all the time because I only do deadlifts for strength training, but if you want to do deadlifts to
    build muscle, then you can do 3 sets/ 6-10 reps)
    ⚫ Barbell row (4 sets/6-10 reps)
    ⚫ Close neutral grip lat pulldown (3 sets: first 2 sets/8-10 reps, 1 last set/6-8 reps)
    ⚫ Seated cable row (3 sets: first 2 sets/8-10 reps, 1 last set/6-8 reps)
    ⚫ Wide grip seated cable row (3 sets/6-10 reps)
    ⚫ Rear delts machine flyes (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
    ⚫ Smith machine shrugs or dumbbell shrugs (3 sets/6-10 reps)
    ⚫ Ez bar curls (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
    ⚫ Dumbbell biceps curls (4 sets/8-10 reps)
    ⚫ Dumbbell hammer curls (3 sets/8-10 reps)

    Leg day + forearms 2(quadriceps, hamstrings, forearms)


    ⚫ Barbell squats (6 sets/6-10 reps)
    ⚫ Hack squats (4 sets/6-10 reps)
    ⚫ Seated calf raises or smith machine calf raises (3 sets/6-10 reps)
    ⚫ Dumbbell Bulgarian split squats (4 sets: first 3 sets/6-10 reps, 1 last set/drop set)
    ⚫ Machine lying leg curls (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
    ⚫ Machine leg extension (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
    ⚫ Barbell Reverse Curls (3 sets/10-15 reps)
    ⚫ Behind the back barbell wrist curls (3 sets/10-15 reps)

    Rest day :(

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