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DAY 1

1a Chest Supported DB Row 3x6


1b NG Seated Cable Row 3x12
1c Bent over lateral raises 3x25
2-3 min rest

2 Squat 4x8-10 ecc 5 sec


120-150 sec rest

3 RDL 4x8-10 ecc 5 sec


120-150 sec rest

4 Benchpress/Military Press 4x5


90-120 sec rest

DAY 2

1a DB Benchpress 4x8-10 ecc 5 sec without lockout


1b Cable cross-over 4x12-15 squeeze 2 sec
90 sec rest

2a Incline DB Press 4x8-10 ecc 5 sec without lockout


2b Incline DB Flies 4x12-15 squeeze 2 sec
90 sec rest

3a DB OH Press 4x8-10 ecc 5 sec without lockout


3b Lateral Raises 4x12-15 squeeze 2 sec
90 sec rest

4a EZ Bar Triceps Extension 4x8-10 ecc 5 sec


4b V-Bar Triceps Pressdown 4x8-10 squeeze 2 sec
4c Rope Triceps Pressdown 4x8-10 middle the range of motion
2 min rest

DAY 3

1a Squat 3x6
1b Lunges 3x12
1c Leg Extension 3x25
2-3 min rest

2 Benchpress 4x8-10 ecc 5 sec


90-120 sec rest

3 Military Press 4x8-10 ecc 5 sec


90-120 sec rest

4 Pull up 4x5
90-120 sec rest

DAY 4

1a Straight Arm Pulldown with EZ Bar, torso upright 4x8-10 3030 tempo
1b Straight Arm Pulldown with EZ Bar, bent over 4xmax same weight
1c Bent over DB Row 4x8-10 squeeze 2 sec
120 sec rest

2a Rear Delt Raises 4x12-15 squeeze 2 sec


2b Seated Cable Row 4x8-10 squeeze 2 sec
90 sec rest

3a DB Shrugs 4x8-10 squeeze 2 sec


3b Cable Upright Row 4x12-15 squeeze 2 sec
90 sec rest

4a Reverse grip EZ cable curl 4x8-10 ecc 5 sec


4b Normal grip EZ cable curl 4xmax same weight squeeze 2 sec
4c Rope cable curl 4xmax same weight middle the range of motion
2 min rest

DAY 5

1 Squat 4x5
120-150 sec rest

2a Benchpress/Weighted Dips 3x6


2b Cable Cross-over 3x12
2c DB Benchpress 3x25
2-3 min rest

3 Seated Row 4x8-10 squeeze 2 sec


90-120 sec rest

4 Straight Arm Pulldown 4x8-10 ecc 5 sec


75-90 sec rest

DAY 6

1a Goblet Squat 4x12-15 3030 tempo without lockout


1b Leg extension 4x12-15 middle the range of motion
1c Air Squat 4xmax 3030 tempo without lockout
120 sec rest

2a Lying Leg Curl 4x8-10 3030 tempo


2b DB RDL 4x8-10 ecc 5 sec
90 sec rest