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Day 1: Upper Body strength

Exercise Reps Sets Rest (in


minutes)
Paused Bench 3-5 3-4 3-5
press
Incline Bench 5 3 2-3
Press
Weighted 3-5 3-4 3-5
Pullups
Barbell Or 5 3 2-3
Pendlay row
Overhead 5-7 3 2-3
Press
Rope 8 2 2
Facepull
Incline 6-8 3 2
dumbbell
curl
Decline 6-8 3 2
Skullcrusher

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Day 2: Lower Body strength

Exercise Reps Sets Rest (in


minutes)
Squat 3-5 3-4 3-5
Deadlift 2-4 3-4 3-5
Hack Squat 6-8 3 2-3
Glute-Ham 6-8 3 2-3
Raises
Standing 5 5 1,5-2
Calf Raises
Weighted 10-15 4 1
Knee Raises
Cable 10-15 4 1
Crunch

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Day 3: Upper Body hypertrophy

Exercise Reps Sets Rest (in


minutes)
Incline 8-10 3-4 1,5-2
Dumbbell
Press
Cable Flyes 10-15 3-4 1-1,5
Dumbbell 8-10 3-4 1,5-2
Row
Close Grip 10-15 3-4 1-1,5
Pulldown
Seated 8-10 2-3 1,5-2
Dumbbell
Press
Lateral Pause At top
Raises*
Reverse 10-15 3 1-1,5
Flyes
(Dumbbells
Or Machine)
Hammer 10-12 3 1-1,5
Curl
Pushdown 10-12 3 1-1,5

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Day 4: Lower Body hypertrophy

Exercise Reps Sets Rest (in


minutes)
Front Squat 8-10 3-4 1,5-2
Stiff Legged 8-10 3-4 1,5-2
Deadlift
Lunges 10-12 2-3 1-1,5
Leg 10-15 2-3 1
Extensions
Leg Curls* Pause At bottom
Standing 10-15 3 1
Calf Raises
Seated Calf 15-25 3 1
Raises
Ab roller MAX 4 1-1,5
Hanging Leg 10-15 4 1
Raises


* Rest Pause Technique:
- Pick a weight that you can perform 8 reps with. (should be heavy)
- Take 10-20 seconds rest
- Drop the weight by 50%
- Perform another 8 reps, but pause at the top/bottom of the
movement depending on the exercise for 1 second.
- Take 1 minute rest
- Repeat the above 2 times. (So 3 drop sets in total)
- After having done this cycle, pick the weight that you were able to
do paused and perform as many reps as possible for 1 set (not
paused)

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