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Hell Week Dos

The document outlines a weekly workout plan divided into specific muscle groups for each day, including exercises for chest, legs, arms, back, and shoulders, with designated sets and repetitions. Each workout consists of various exercises with the same weight used across all sets, and a rest period of 90 seconds between sets. Additionally, there are full body and abs workouts on Saturdays and a rest day on Sundays.

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Jared Ostrosky
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We take content rights seriously. If you suspect this is your content, claim it here.
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13 views14 pages

Hell Week Dos

The document outlines a weekly workout plan divided into specific muscle groups for each day, including exercises for chest, legs, arms, back, and shoulders, with designated sets and repetitions. Each workout consists of various exercises with the same weight used across all sets, and a rest period of 90 seconds between sets. Additionally, there are full body and abs workouts on Saturdays and a rest day on Sundays.

Uploaded by

Jared Ostrosky
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Exercise 4 x 25 (90 sec Rest) Use Same Weight on all sets

Monday (Chest) Set 1 Set 2 Set 3 Set 4


Flat Smith
Incline DB
Machine Dip
Machine Flye/Cable
Push-Up

Tuesday (Legs) Set 1 Set 2 Set 3 Set 4


Leg Extentions
Squats
Leg Press
Rev Lunges
Leg Curls

Wednesday (Arms) Set 1 Set 2 Set 3 Set 4


Straight Bar Curl
Spider curl
Rope Curls
Rope Press Downs
OH Rope Ext
Skulls

Thursday (Back) Set 1 Set 2 Set 3 Set 4


Cable Row
Pulldown
Chest Protected Row
Rev Pull down
Single Arm Machine Row

Friday (Shoulders) Set 1 Set 2 Set 3 Set 4


DB Press
Lateral Raise DB
Shrug
Rear Delt Flies Machine
Upright row

Saturday (Full Body & Abs)


Push
Pull
Leg
Shoulder
Arm (Super/Set)

Sunday (OFF)
Stretch, Rollout, etc.
Exercise 5 x 20 (90 sec Rest) Use Same Weight on all sets

Monday (Chest) Set 1 Set 2 Set 3 Set 4


Flat Smith
Incline DB
Machine Dip
Machine Flye/Cable
Push-Up

Tuesday (Legs) Set 1 Set 2 Set 3 Set 4


Leg Extentions
Squats
Leg Press
Rev Lunges
Leg Curls

Wednesday (Arms) Set 1 Set 2 Set 3 Set 4


Straight Bar Curl
Spider curl
Rope Curls
Rope Press Downs
OH Rope Ext
Skulls

Thursday (Back) Set 1 Set 2 Set 3 Set 4


Cable Row
Pulldown
Chest Protected Row
Rev Pull down
Single Arm Machine Row

Friday (Shoulders) Set 1 Set 2 Set 3 Set 4


DB Press
Lateral Raise DB
Shrug
Rear Delt Flies Machine
Upright row

Saturday (Full Body & Abs)


Push
Pull
Leg
Shoulder
Arm (Super/Set)

Sunday (OFF)
Stretch, Rollout, etc.
Dead tredmill sprints 12 secs x 10 reps
Set 5

Set 5

Set 5

Set 5

Set 5
Exercise 6 x 15 (90 sec Rest) Use Same Weight on all sets

Monday (Chest) Set 1 Set 2 Set 3 Set 4


Flat Smith
Incline DB
Machine Dip
Machine Flye/Cable
Push-Up

Tuesday (Legs) Set 1 Set 2 Set 3 Set 4


Leg Extentions
Squats
Leg Press
Rev Lunges
Leg Curls

Wednesday (Arms) Set 1 Set 2 Set 3 Set 4


Straight Bar Curl
Spider curl
Rope Curls
Rope Press Downs
OH Rope Ext
Skulls

Thursday (Back) Set 1 Set 2 Set 3 Set 4


Cable Row
Pulldown
Chest Protected Row
Rev Pull down
Single Arm Machine Row

Friday (Shoulders) Set 1 Set 2 Set 3 Set 4


DB Press
Lateral Raise DB
Shrug
Rear Delt Flies Machine
Upright row

Saturday (Full Body & Abs)


Push
Pull
Leg
Shoulder
Arm (Super/Set)

Sunday (OFF)
Stretch, Rollout, etc.
Dead tredmill sprints 12 secs x 10 reps
Set 5 set 6

Set 5 Set 6

Set 5 Set 6

Set 5 Set 6

Set 5 Set 6
Exercise 7 x 10 (90 sec Rest) Use Same Weight on all sets

Monday (Chest) Set 1 Set 2 Set 3 Set 4


Flat Smith
Incline DB
Machine Dip
Machine Flye/Cable
Push-Up

Tuesday (Legs) Set 1 Set 2 Set 3 Set 4


Leg Extentions
Squats
Leg Press
Rev Lunges
Leg Curls

Wednesday (Arms) Set 1 Set 2 Set 3 Set 4


Straight Bar Curl
Spider curl
Rope Curls
Rope Press Downs
OH Rope Ext
Skulls

Thursday (Back) Set 1 Set 2 Set 3 Set 4


Cable Row
Pulldown
Chest Protected Row
Rev Pull down
Single Arm Machine Row

Friday (Shoulders) Set 1 Set 2 Set 3 Set 4


DB Press
Lateral Raise DB
Shrug
Rear Delt Flies Machine
Upright row

Saturday (Full Body & Abs)


Push
Pull
Leg
Shoulder
Arm (Super/Set)

Sunday (OFF)
Stretch, Rollout, etc.
Dead tredmill sprints 12 secs x 10 reps
Set 5 Set 6 Set 7

Set 5 Set 6 Set 7

Set 5 Set 6 Set 7

Set 5 Set 6 Set 7

Set 5 Set 6 Set 7


Exercise 8 x 5 (90 sec Rest) Use Same Weight on all sets

Monday (Chest) Set 1 Set 2 Set 3 Set 4


Flat Smith
Incline DB
Machine Dip
Machine Flye/Cable
Push-Up

Tuesday (Legs) Set 1 Set 2 Set 3 Set 4


Leg Extentions
Squats
Leg Press
Rev Lunges
Leg Curls

Wednesday (Arms) Set 1 Set 2 Set 3 Set 4


Straight Bar Curl
Spider curl
Rope Curls
Rope Press Downs
OH Rope Ext
Skulls

Thursday (Back) Set 1 Set 2 Set 3 Set 4


Cable Row
Pulldown
Chest Protected Row
Rev Pull down
Single Arm Machine Row

Friday (Shoulders) Set 1 Set 2 Set 3 Set 4


DB Press
Lateral Raise DB
Shrug
Rear Delt Flies Machine
Upright row

Saturday (Full Body & Abs)


Push
Pull
Leg
Shoulder
Arm (Super/Set)

Sunday (OFF)
Stretch, Rollout, etc.
Dead tredmill sprints 12 secs x 10 reps
Set 5 Set 6 Set 7 Set 8

Set 5 Set 6 Set 7 Set 8

Set 5 Set 6 Set 7 Set 8

Set 5 Set 6 Set 7 Set 8

Set 5 Set 6 Set 7 Set 8

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