DAY 1: CHEST, BACK, AND SHOULDERS
-Warmup 5 minutes light walk, 3 sets 12 reps light lat pulldowns.
-Barbell Flat Bench Press superset with cable rows and face pulls. Use a proper, gradual warmup, into 4 sets of 3 reps on the bench press, 4 sets of 8 reps on the rows and facepulls
-Dumbbell Incline bench (6 reps) ( Low incline, 30 degrees.) superset with Decline Barbell ( 10 reps) and cable flies ( 20 reps). 3 sets
-Seated dumbbell neutral grip ( Palms facing each other) shoulder press ( 6 reps) superset with normal grip lat pulldowns ( 6 reps) and dumbbell reverse flies (12 reps). 3 sets
-Ab bench or weighted crunches for 3 minutes, rest as needed.
-Stretch
-Barbell Flat Bench Press superset with cable rows and face pulls. Use a proper, gradual warmup, into 4 sets of 3 reps on the bench press, 4 sets of 8 reps on the rows and facepulls
-Dumbbell Incline bench (6 reps) ( Low incline, 30 degrees.) superset with Decline Barbell ( 10 reps) and cable flies ( 20 reps). 3 sets
-Seated dumbbell neutral grip ( Palms facing each other) shoulder press ( 6 reps) superset with normal grip lat pulldowns ( 6 reps) and dumbbell reverse flies (12 reps). 3 sets
-Ab bench or weighted crunches for 3 minutes, rest as needed.
-Stretch
DAY 2: LEGS AND ARMS
-Warmup. 10 minutes light bike.
-Several warmup sets on the squats ( start with an empty bar.). Then, Barbell back squats (10 reps) superset with leg press ( 10 reps) and leg extensions ( 30 reps). 3 sets.
-Hex bar deadlift ( Only if it doesn’t give you back problems. Otherwise, substitute with 45 degree back extensions, or reverse hypers. 4 reps) superset with laying hamstring curls ( 10 reps) and seated hamstring curls ( 8 reps).
-Hip adductor superset with hip abductor and standing calf raises. 4 sets 12 reps. Continuous circuit, no rest.
-Dumbbell bicep curls superset with tricep press downs. 10 sets 10 reps continuous, no rest.
-Interval sprints on the treadmill. Walk/ light jog for 2 minutes. Increase to a sprinting speed ( If you’ve never done these before, start fairly mild, and increase speed weekly.) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 12 minutes. Then do a 1 minute cool down.
-Stretch
-Several warmup sets on the squats ( start with an empty bar.). Then, Barbell back squats (10 reps) superset with leg press ( 10 reps) and leg extensions ( 30 reps). 3 sets.
-Hex bar deadlift ( Only if it doesn’t give you back problems. Otherwise, substitute with 45 degree back extensions, or reverse hypers. 4 reps) superset with laying hamstring curls ( 10 reps) and seated hamstring curls ( 8 reps).
-Hip adductor superset with hip abductor and standing calf raises. 4 sets 12 reps. Continuous circuit, no rest.
-Dumbbell bicep curls superset with tricep press downs. 10 sets 10 reps continuous, no rest.
-Interval sprints on the treadmill. Walk/ light jog for 2 minutes. Increase to a sprinting speed ( If you’ve never done these before, start fairly mild, and increase speed weekly.) and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 12 minutes. Then do a 1 minute cool down.
-Stretch
DAY 3: REST
DAY 4: CHEST, BACK, AND SHOULDERS
-Warmup 5 minutes light walk, 3 sets 12 reps light lat pulldowns.
-Barbell flat bench superset with lat pulldowns. Normal warmup progression into 10 sets 10 reps. Use a 3 second count to lower the weight to your chest on the bench and a 3 second count to allow the weight to raise back to the top on the pulldowns. Aim for 90 seconds rest after each set. You should be able to get at least 6 sets of the full 10 reps. Once you can complete at least 8 sets of 10, increase the weight. You will have to lower the weight slightly if you aren’t used to using longer eccentric periods ( Lowering the bar to your chest for example.) and that’s ok. In the long run it will be more beneficial to do the exercise right.
-Dumbbell Rows superset with reverse flies, shrugs, and Shoulder press. 3 sets 8 reps.
-Ab bench or weighted crunches for 2 minutes, rest as needed.
-Stretch
-Barbell flat bench superset with lat pulldowns. Normal warmup progression into 10 sets 10 reps. Use a 3 second count to lower the weight to your chest on the bench and a 3 second count to allow the weight to raise back to the top on the pulldowns. Aim for 90 seconds rest after each set. You should be able to get at least 6 sets of the full 10 reps. Once you can complete at least 8 sets of 10, increase the weight. You will have to lower the weight slightly if you aren’t used to using longer eccentric periods ( Lowering the bar to your chest for example.) and that’s ok. In the long run it will be more beneficial to do the exercise right.
-Dumbbell Rows superset with reverse flies, shrugs, and Shoulder press. 3 sets 8 reps.
-Ab bench or weighted crunches for 2 minutes, rest as needed.
-Stretch
DAY 5: LEGS AND ARMS
-Warmup. 10 minutes light bike.
-Barbell back squats superset with laying hamstring curls. 5 sets of 3 reps on the squats, 6 reps on the hamstring curls
-Hack Squat or machine Hack squat superset with Seated hamstring curls. 3 sets 8 reps
-Hip adductor superset with hip abductor and seated calf raises. 3 sets 8 reps.
-Standing Ez bar curl. 10 sets 3 reps with a 30 second rest in between sets.
-Preacher curls 5 sets 6 reps with a 30 second rest in between sets
-Tricep giant set. Seated dumbbell tricep extensions ( 6 reps) superset with tricep press downs ( 12 reps) and tricep rope extensions. ( 20 reps) 5 sets.
-Interval sprints on the treadmill. Walk/ light jog for 2 minutes. Increase to a sprinting speed and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 12 minutes. Then do a 1 minute cool down.
-Stretch
-Barbell back squats superset with laying hamstring curls. 5 sets of 3 reps on the squats, 6 reps on the hamstring curls
-Hack Squat or machine Hack squat superset with Seated hamstring curls. 3 sets 8 reps
-Hip adductor superset with hip abductor and seated calf raises. 3 sets 8 reps.
-Standing Ez bar curl. 10 sets 3 reps with a 30 second rest in between sets.
-Preacher curls 5 sets 6 reps with a 30 second rest in between sets
-Tricep giant set. Seated dumbbell tricep extensions ( 6 reps) superset with tricep press downs ( 12 reps) and tricep rope extensions. ( 20 reps) 5 sets.
-Interval sprints on the treadmill. Walk/ light jog for 2 minutes. Increase to a sprinting speed and sprint for 30 seconds, then rest on the sides of the treadmill for 30 seconds. Do this for 12 minutes. Then do a 1 minute cool down.
-Stretch
DAY 6 AND 7: REST
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Starting to throw in some advanced techniques like Giant sets on the larger muscle groups.
They are awesome, time efficient, and brutally effective. It’s important to make sure your
technique is good, and that you are using the muscles you are supposed to in each exercise.
Also starting to go a little heavier on some of the compound movements like the bench press
and the squat. Enjoy the change of pace, I’ve included some of my favorites.
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