A Josef Rakich

Routine

WORKOUTS
a y a d *5 eek w ine t rou
Chest/Calves/TVA (Transversus abdominis muscle)

Monday

6 5 4 3

Sets Sets Sets Sets

Dumbbell press Incline barbell press Dumbbell decline flys Standing cable cross-overs

3 6 5 5
Back/Core

Sets Sets Sets Sets

Dumbbell pull overs Standing calf raise Seated calf raise Standing on swiss ball (using TVA to balance)

6 5 4 3 3 6 5 4 3 3 6 5 4 3 3 6 5 4 3 6 5

Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets Sets

Tuesday

Rack pulls Weighted pull ups Barbell rows Seated low cable row Reverse pec deck Barbell squats Leg press hack squat Leg extension Partial bodyweight squats Smith machine shoulder press Upright rows Dumbbell lateral raises Plate front delt raises Cable face pulls

6 5 4 3 5 6 5 4

Sets Sets Sets Sets Sets Sets Sets Sets

Jesus Christ ab crunches on the roman chair Cable crunches Hanging leg raises Oblique twists with medicine ball

Wednesday

Quadriceps/ Hamstrings/Calves

Seated hamstring curl Standing dumbbell raises Lying calf raises Donkeys

Shoulders/Traps/TVA (Transversus abdominis muscle)

Thursday

5 Sets - Barbell shrugs 4 Sets - Machine shrugs 3 Sets - Calf machine shrugs 20 x Stomach vacuum 3 Sets - Planks
Arms/Core

Barbell curl Incline dumbbell curls Preacher curls Hammer curls Tricep EZ bar push down Weighted tricep dips

Friday

4 3 5 5 5

Sets Sets Sets Sets Sets

Skull crushers Rope extensions Jack knifes Ab crunch machine Decline twisting sit ups

Saturday

REST DAY

Sunday

REST DAY