job007 
"I want to gain 10kg of muscle and a bodyfat % of 8"
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We do this for 4 weeks and then we change the program for the next 4 weeks.
________________________________ ________ ____________________
MONDAY:
• Do 4 sets of 4-6 reps of all exercises
• Rest for 3 minutes between sets
• Do forced repetitions* at end of third set.
• Do negative repetitions at end of fourth set.
Chest
• Dips
• Incline dumbbell presses
• Incline dumbbell flies
• Incline barbell presses
Shoulders
• Upright barbell rows
• Front raises
• Barbell overhead presses
Triceps
• Skull crusher
• Triceps press-downs
• Overhead dumbbell extensions
Abs
• Weighted sit-ups
_______________________________ _________ ____________________
TUESDAY:
†¢ Do 3 sets of 8-10 reps of all exercises
• Rest for 2-3 minutes between sets
Back
• Wide-grip pull-ups
• Single-arm dumbbell rows
Biceps
• Barbell curls
• Alternating dumbbell curls
Legs
• Straight-leg barbell dead lifts
• Squats
• Lunges
Calves
• Standing
______________________________________ __ ____________________
WEDNESDAY:
â₠¬Â¢ Do 4 sets of 4-6 reps of all exercises.
• Rest for 2 minutes between sets.
• Do forced repetitions at end of third set
• Do negative repetitions at end of fourth set
Chest
• Barbell bench
• Flat dumbbell flies
• Peck deck
• Dumbbell bench presses
Shoulders
• Dumbbell overhead presses
• Dumbbell shrugs
• Lateral raises
Triceps
• Overhead cable rope extensions
• Close-grip bench presses
• Rope pull-downs
Abs
• Hanging leg raises
________________________________ ________ ____________________
THURSDAY:
†¢ Do 3 sets of 8-10 reps of all exercises
• Rest for 2-3 minutes between sets
Legs
• Leg presses
• Leg extensions
• Hamstring curls
Biceps
• Barbell preacher curls
• Close-grip underhand pull-ups
Back
• Wide-grip pull-downs
• Bent-over barbell rows
Calves
• Standing calf-raises
___________________________ _____________ ____________________
FRIDAY:
• Do 4 sets of 4-6 reps of all exercises
• Rest for 2 minutes between sets
• Do forced repetitions at end of third set.
• Do negative repetitions at end of third set.
• Do negative repetitions at end of fourth set.
Chest
• Cable crossovers
• Incline barbell presses
• Dumbbell bench presses
Shoulders
• Bent – over barbell lateral raises
• Machine shoulder presses
Triceps
• Dumbbell kickbacks
• Dips
Abs
• Barbell rollouts
______________________________ __________ ____________________
_SATURDAY:
â₠¬Â¢ Do 3 sets of 8-10 reps of all exercises
• Rest for 2-3 minutes between sets
Back
• Seated cable rows
• Close-grip pull downs
Biceps
• Seated incline curls
• Cable rope curls
Legs
• Physio-ball hamstring rolls
• Squats
• Weighted step-ups
Calves
• Seated calf raises |
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