Week 1 to Week 4
PUSH
Rotator cuff’s warm up : 3x each
Incline hammer press : 20/15/12-15/ 10-12 / 10-12
Start light and increase the weight each set
The first 2 sets are warm up sets
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition
Seated chest flys : 20/15/15/12
First set is a warm up set then 3 working set
Seated military press machine : 20/12-15/10-12
First set is a warm up set then 2 working set
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs
Triceps pushdown : 20/12-15/12-15/12-15
First set is a warm up set then 3 working set
Dips on bench : 3 sets to failure
PULL :
T bar row : 20/15/12-15 /10-12 /10-12
Start light and increase the weight each set
The first 2 sets are warm up sets
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition
Keep Chest up / Drive elbows towards your hip
Assisted pull ups : 12-15 / 12-15 / 12-15
Assistance should be between 80 lbs and 60 lbs
Keep chest up / Drive elbows to the floor
Lat pulldown : 15/12-15/12-15
First set is a warm up set then 2 working set
Keep chest up / Drive elbows to the floor / Pull the bar towards your chin
Back seated row : 15/12/12
First set is a warm up set then 2 working set
Keep Chest up / Drive elbows towards your hips
Rear delt cable face pull : 20/20/20
No warm up needed / light weight for high repetitions
Cable biceps curl : 15/15/12/12
First set is a warm up set then 3 working set
Keep elbows tight to your body
LEGS / SHOULDERS / ARMS
3-5 min bike
Leg extension : 20/20/20/20
Keep toes up / light weight big burn
Barbell Squat : 15 / 12-15 / 12-15 / 12-15 / 10-12
Start light and increase the weight each set
The first 2 sets are warm up sets
3rd set is your first “working set” means it has to become challenging / Add more weight and keep that weight for the following sets
5th set : try to match 4th set
Walking Lunges : 20/20/20 steps
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs
Assisted Dips : 15/12-15/12-15
Barbell Biceps curl : 12-15 / 12-15 / 12- 15
PUSH
Rotator cuff’s warm up : 3x each
Incline hammer press : 20/15/12-15/ 10-12 / 10-12
Start light and increase the weight each set
The first 2 sets are warm up sets
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition
Seated chest flys : 20/15/15/12
First set is a warm up set then 3 working set
Seated military press machine : 20/12-15/10-12
First set is a warm up set then 2 working set
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs
Triceps pushdown : 20/12-15/12-15/12-15
First set is a warm up set then 3 working set
Dips on bench : 3 sets to failure
PULL :
T bar row : 20/15/12-15 /10-12 /10-12
Start light and increase the weight each set
The first 2 sets are warm up sets
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition
Keep Chest up / Drive elbows towards your hip
Assisted pull ups : 12-15 / 12-15 / 12-15
Assistance should be between 80 lbs and 60 lbs
Keep chest up / Drive elbows to the floor
Lat pulldown : 15/12-15/12-15
First set is a warm up set then 2 working set
Keep chest up / Drive elbows to the floor / Pull the bar towards your chin
Back seated row : 15/12/12
First set is a warm up set then 2 working set
Keep Chest up / Drive elbows towards your hips
Rear delt cable face pull : 20/20/20
No warm up needed / light weight for high repetitions
Cable biceps curl : 15/15/12/12
First set is a warm up set then 3 working set
Keep elbows tight to your body
LEGS / SHOULDERS / ARMS
3-5 min bike
Leg extension : 20/20/20/20
Keep toes up / light weight big burn
Barbell Squat : 15 / 12-15 / 12-15 / 12-15 / 10-12
Start light and increase the weight each set
The first 2 sets are warm up sets
3rd set is your first “working set” means it has to become challenging / Add more weight and keep that weight for the following sets
5th set : try to match 4th set
Walking Lunges : 20/20/20 steps
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs
Assisted Dips : 15/12-15/12-15
Barbell Biceps curl : 12-15 / 12-15 / 12- 15