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Rinakakis Manos,2017

manos4926@gmail.com

Wake UP Muscles 2
DAY 1
Warm up
Back, Triceps & lower back
No Exercise Sets Reps Method
1 Pull ups 2 max Normal
2 Dumbbell Rows 2 15-20 Sets
Rest Time between sets: 45secs

Back, Triceps & lower back

Exercise (Back ) Sets Reps Method

1 Seated Cable Rows wide grip 4 15-12-10-8 Single


Body Part
2 Bent over barbell row 4 8-8-6-6 Superset

3 Incline bench dumbbell row 3 15-12-10 Single


Body Part
4 Low cable row 3 8-8-6-6 Superset

5 Pull ups 2 12-10 Normal


Sets
No Exercise(Triceps) Sets Reps Method

1 Cable machine overhead triceps 4 15-12-10-8 Normal


extension Sets
2 Reserve grip triceps pulldown on 4 15-12-10-8 Normal
cable machine Sets
No Exercise (lower back) Sets Reps Method

1 Hyperextensions 4 20-15-12-10 Single


Body Part
2 Machine hyperextensions 4 15-12-10-8 Superset
Rinakakis Manos,2017
manos4926@gmail.com

DAY 2
Warm up
Chest, Biceps & Abs

No Exercise Sets Reps Method


1 Push ups 3 max Normal
2 Extension & presses with 2 15-20 Sets
dumbbells
Rest Time between sets: 45secs
Chest, Biceps & Abs

Exercise(Chest) Sets Reps Method

1 Seated chest press machine 4 12-10-8-6 Single


Body Part
2 Low cable chest flies 4 12-10-8-8 Superset

3 Incline bench press 4 8-8-6-6 Single


Body Part
4 Cable cross over medium pulley 4 12-10-8-8 Superset

5 Push ups 2 12-10 Normal


Sets
No Exercise(Biceps) Sets Reps Method

1 Preacher curls-ez curl bar 4 12-10-8-6 Normal


Sets
2 Seated Alternate Incline Dumbbell 4 12-10-8-6 Normal
Curls Sets
No Exercise(Abs) Sets Reps Method

1 Seated abdominal crunch 4 20-15-12-10 Single


Body Part
2 Leg Raise for Lower Abs 4 15-12-10-8 Superset
Rinakakis Manos,2017
manos4926@gmail.com

DAY 3

Warm up
(Legs & Calves)
No Exercise Sets Reps Method
1 Dread mill or Bike 1 10min Normal
2 Leg extensions & leg curls 2 20 Sets
Rest Time between sets: 60-120secs
(Legs & Calves)

Exercise (Legs) Sets Reps Method

1 Leg press 4 15-12-10-8 Normal


Sets
2 Back squats 5 20-15-12-10-6 Normal
Sets
3 Leg curls 3 15-12-10 Single
Body Part
4 Leg extension 3 15-12-10 Superset

5 Glutes machine 3 12-10-8 Normal


Sets
No Exercise(Calves) Sets Reps Method

1 Calf press on the leg press 4 15-12-10-10 Normal


Sets
2 Standing calf raise machine 4 15-12-10-10 Normal
Sets
Rinakakis Manos,2017
manos4926@gmail.com

DAY 4
Warm up
Shoulders, Traps & Abs

No Exercise Sets Reps Methods


1 Dumbbell side raises, dumbbell 2 15 Normal
presses Sets
2 Dumbbell traps raises 3 15
Rest Time between sets: 45secs

Shoulders, Traps & Abs

Exercise(Shoulders) Sets Reps Method

1 Side seated raises-with 1 secs stop 4 15-12-10-8 Normal


in the higher position Sets
2 Seated press machine 4 15-12-10-8 Normal
Sets
3 Side lateral dumbbell raise-one by 4 15-12-10-8 Normal
one hand Sets
4 Rear cable raise-2 hands 4 15-12-10-10 Normal
Sets
No Exercise (Traps) Sets Reps Method

1 Front barbell shrugs 4 12-10-8-6 Single


Body Part
2 Face pulls cable 4 12-10-8-6 Superset

No Exercise(Abs) Sets Reps Method

1 Dumbbell side bent 4 15-12-10-10 Single


Body Part
2 Kneeling Cables Crunch 4 15-12-10-10 Superset
Rinakakis Manos,2017
manos4926@gmail.com

Different Methods
1. The Single Body Part Superset
This is the typical type of Superset where you use two different
exercises for the same body part. An example of this doing a pulldown
for the back then immediately doing a seated cable row for the back.
The benefit of this is to hit somewhat different fibers of the muscle from
different angles but without giving the body part time to recover from
the first exercise. This forces the body part to work that much harder to
complete the second exercise.
For example:
You do 1 set of Seated Cable Rows and immediately 1 set of Bent over
barbell row.
This is 1 set, you must do 4 sets of this.
2.Normal sets
You do 1 set and you rest for a specific time and then you do the next
set, until you finish the exercise.