WEEK 1
Shoulders
Barbell Clean and Press –
20, 20, 15, 10, 8, 8, 6, 4 Reps
Arnold Press –
12, 10, 8 Reps
Cross-Cable Lateral Raises –
12, 10, 8 Reps (front raises)
Back
Deadlifts
20, 20, 15, 10, 6, 6, 4 reps
Cable Seated Rows
12, 10, 8, 6 reps
Lat Pulldowns
12, 10, 8
Biceps
Barbell Curl –
15, 12, 10, 8, 8 Reps
Rope Curl/Hammer –
15, 10, 8, 8 Reps
Lying Triceps Extension –
15, 12, 10, 8, 6 Reps
Assisted Dips
12, 10, 8, 6 Reps
Dumbbell Wrist Curls –
15, 12, 10 Reps
Chest
Flat Barbell Bench Press
10, 8, 6, 6, 4 reps
Incline DB Bench Press
8, 6, 6 4 reps
Flat Bench Fly
12, 10, 8, 6 reps
Legs
Squats
20, 15, 10, 8, 6, 4
Stiff Legged Deadlifts
15, 12, 10, 8, 6, 4
Calves
Standing Calf Raise
20, 15, 12, 10, 8 reps
Seated Calf Raise
15 reps
Abs
Set3
Hanging Leg Raise
15-25 reps
Hanging Bent-Knee Raise
15-25 reps
Hanging Side Bent-Kenn Raise 15-25 reps
Lying Crunch
15-25 reps
WEEK 2
Shoulders
Seated Dumbbell Shoulder Press - 15, 12, 10, 8, 6 Reps
Barbell Press –
12, 10, 8, 8 Reps
Incline Dumbbell Front Raises - 12, 10, 8 Reps
Standing Lateral Raises –
12, 10, 8 Reps
Followed By Isolation Hold
Back
One Arm Dumbbell Rows
15, 12, 10, 8, 6 reps
Pullups
12, 10, 8, 6 reps
T-bar Rows
10, 8, 6, 6 reps
Hyperextensions
12, 10, 8, 8 reps
Biceps
Barbell Curl –
15, 12, 10, 8, 8 Reps
Rope Curl/Hammer –
15, 10, 8, 8 Reps
Lying Triceps Extension –
15, 12, 10, 8, 6 Reps
Assisted Dips –
12, 10, 8, 6 Reps
Dumbbell Wrist Curls –
15, 12, 10 Reps
Chest
Flat DB Bench Press
12, 10, 8, 6 reps)
Decline Bench Press
12, 10, 8, 6 reps
Cable Crossovers
12, 10, 8, 6 reps
Legs
Leg Press
20, 15, 12, 10, 8
Hack Squat
15, 12, 10, 8
Leg Extension
15, 12, 10, 8
Standing Leg Curl
12, 10, 8, 6
Calf’s
Standing Calf Raise
20, 15, 12, 10, 8 reps
Seated Calf Raise
15 reps
Abs
Set3
Hanging Leg Raise
15-25 reps
Hanging Bent-Knee Raise
15-25 reps
Hanging Side Bent-Kenn Raise
15-25 reps
Lying Crunch
15-25 reps
CARDIO PER WEEK
4 50MINUTE WALKS PER WEEK
1 GAME OZTAG
1 JOG |
