Hellbarbell Vol.1. (120 Jours)

PLAN D’ENTRAÎNEMENT
Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

Date d’entrée : Quand vous serez prêt Date d’expiration :
Abreviation Explication Abreviation Explication Abreviation Explication

CCTK Concentrique Flat 0 deg Cut off head motion Passe la barre au dessus de la tête
s.s. Supersets Ultra Low incline 10 deg Clauster Pause de 10 sec. et reprendre
t.s. Trisets Low incline 15 deg FIX Isometric, tenir sa contraction
g.s. Giantsets Incline 30 deg Full stretch Mouvement en amplitude maximal
THERMO Avoir chaud Super incline 45 deg ½ FIX tenir sa contraction et ensuite, go
Target Cibler 301 Eccentric, retenir half moon motion De l’extérieur vers l’intérieur, millieu poitrine
Clipping Contraction intens Pause, arrêt, contraction HOB Heels on blocs(talon sur bloc)
PL Progressive Load Pousser, traction Incisive Plutôt intolérable
V-motion Ouverture en v Exploz Explosion Krank Faire monter le sang très vite
WYR When your ready Progressive Ignition Allumage technique 104 Phase concentrique
Hellburn Agression thermal Agress Anhilation musculaire WYR Quand vous êtes prêt
Power Force AMRAP As many rep as possible PowerClipping Contraction forcé
Deca Power Force accentué MR Minimum rest R-R-L-L Gauche, gauche, Droite, droite
Mega Power Force extrême DC Bas Double contraction en bas Center, left, right Cebtre, gauche, droite
½ Power Force médiante DCHaut Double contraction en haut Inner grip Prise sérré
SM Smith machine Peak Arrêt au millieu Wide grip Prise large
BTM Back to machine/dos a l’appareil
1254 Boul. Louis-XIV G2L 1M2 T : (418) 956-6624 F : (418) xxx-xxxx Page 1 de 106
site web : www.marcantoinegrondin.com courriel : info@marcantoinegrondin.com

JOUR 1 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Warm up 1-4 Tread mills 1 x 10 min. THERMO None
All delts 1-4 Seated B.B. Press to front (SM nad no back supported) 20/8-12-8-12 Intens 45-60 sec.
Seated D.B. Press 3 x 10 Power 30 sec. t.s.
Seated Front raise D.B. (knee to chin) 3 x 12 Target 15 sec. t.s.
Seated D.B. Press 3 x 6 Power 45-60 sec. t.s.
Bradford press 4 x 10 / side Ctrl 45-60 sec.
Trapezius/Side delt 1-4 Lying up right row (on seated row ,Z-bar and inner grip) 3 x 12 103 None s.s.
Side delt Seated lateral raise D.B. 3 x 10 105 45 sec. s.s.
Triceps 1-4 Low decline Lying extension (Z-bar ,close grip) 6 x 10-12 Clipping 45 sec. t.s.
Biceps Scott curl straight bar 6 x 10-12 Clipping 45 sec. t.s.
Calves 1-4 Leg press calves raise (single, single, both) 6 x 10-10-20 Intens 45 sec. t.s.


Triceps 1-4 Close grip bench press 4 x 6 Deca Power 60 sec. t.s.
Low decline Lying extension (Z-bar,wide grip) 4 x 12 Target 30 sec. t.s.
Standing cable push down (back to machine) 4 x 25 Clipping 75 sec. t.s.
Standing Low cable french press 4 x 12 2 sec. down 45 sec.
Cable cross the body (supination) 2 x 15 Krank Non-Stop
Biceps 1-4 Standing B.B. curl 3 x 6 Deca Power 30-45 sec. t.s.
Incline D.B. curl (45 deg.) 3 x 12 Target 30 sec. t.s.
Scott curl Z-bar (inner grip) 3 x 25 Clipping 75 sec. t.s.
Single scott curl D.B. 3 x 12 Target 45 sec.
Standing cable curl Z-bar (wide grip and back to machine) 4 x 12 Clipping 30 sec.
Abs 1-4 Kneeling high cable rope crunch , vaccum 3 x 15 + 30 sec. Clipping None s.s.
Calves 1-4 Standing calves raise 3 x 15 Power 30 sec. s.s.


Hamstrings 1-4 Lying leg curl D.B. 3 x 20 Ignition 30 sec.

Quads Leg extension 3 x 20
Hamstrings Squat 4 x 8/ 1 x 6-6-6 Dropset 90-120 sec.
Quads One minute leg press 4 x 1 min. Intens 90 sec.
Hamstrings Romanian dead lift 3 x 8 501 60 sec. s.s.
Seated leg curl 3 x 10 Clipping 60 sec. s.s. (Peak in the middle)


Chest 1-4 Bench press 8-12-8-12/ 1 x amrap Deca Power 90-120 sec.
Super incline D.B. Press (45 deg.) 3 x 8 Power 45 sec. t.s.
Low incline D.B. Fly 3 x 12 Ctrl 30 sec. t.s.
Super incline D.B. Press (45 deg.) 3 x 6 Power 75-90 sec. t.s.
Low decline Pull over D.B. 4 x 8 Power 60-75 sec.
Seated cable cross over (V-motion to the bench) 2 x 25-30 Pump 30 sec.
Triceps 1-4 Low decline lying extension D.B. 20/3 x 12 Intens 30 sec.
Biceps Incline D.B. Curl (60 deg.) 20/3 x 12 30 sec.


Back 1-4 Pull ups (pronation and wide) 4 x amrap Target 75 sec.
Standing T-bar row (Old school methode) 4 x 12 Deca Power 2 min.
Seated row (wide grip +full incline) 4 x 10-12 Target 75 sec. (PL)
One arm row D.B. 3 x 8-10 Power 2 min.
Lat pull down back 15-15-12-10-10 Incisive 15 sec. s.s.
Rear delt 1-4 Rear delt machine 15-12-12-10-10 Clipping 60 sec. s.s.
Seated Bent over lateral raise D.B. (V-motion) 3 x 12 Target None s.s.
Trapezius 1-4 Standing shrug D.B. 3 x 12 Power 45 sec. s.s.


All delts 1-4 Seated Arnold Press D.B. 2 x 15-20/ 2 x 8-10 Intens 45-60 sec.
Seated B.B. Press to front (SM and no back supported) 12/6-8/4-6/1 x amrap Power 60-75 sec.
Seated B.B. Press Back (SM and no back supported) 3 x 8-10 Target 30 sec. s.s.
Standing lateral raise D.B. 3 x 12 1 1/2 60 sec. s.s.
Bradford press 3 x 10-12 / side Intens 45-60 sec.
Standing alternated front raise D.B. 3 x 15 Intens 45-60 sec.
Triceps 1-4 V-bar push down (back to machine) 20/3 x 12 Pump Back s.s.
Biceps Single scott curl D.B. 20/3 x 12 / side To back s.s.
1-4 Lying high cable curl behind the head(Z-bar inner grip) 3 x 20 Clipping Back s.s.
Triceps Reverse push down ( Z-bar inner grip) 3 x 20 To back s.s.
Abs 1-4 Swissball twist crunch 4 x 20 / side Dynamo Back s.s.

Calves Seated calves raise 4 x 12 131 To back s.s.


Triceps 1-4 Seated V-bar push down 2 x 20 Ignition MR

4 x 10-12 Clipping 45-60 sec.
Low decline lying extension Z-bar (wide grip) 3 x 12/2 x 6-10 Power 90 sec.
Seated Extension over head Z-bar (back supported) 4 x 10 Full stretch 15-20 sec. s.s.
Dips machine 4 x 10-12 Clipping 45-60 sec. s.s.
Biceps 1-4 Scott curl Straight bar 2 x 20 Ignition MR

4 x 10-12 Clipping 45-60 sec.
Seated alternated D.B. curl 4 x 8/side Power 45 sec. s.s.
Incline D.B. curl (45 deg.) 4 x 8 45 sec. s.s.
Standing hammer cable curl (back to machine) 4 x 12 Clipping 30-45 sec.
Calves 1-4 Seated calves raise 3-5 x 12-15 Power 45 sec.


Quads 1-4 Leg extension 4 x 20 Pump 30 sec.

Hamstrings Lying leg curl 4 x 20
Squat 4 x 12 Decapower 90-120 sec. (PL)
Quads Hack squat 3 x 8-12 Power
Hamstrings Seated leg curl 2 x 8-10 401 None s.s.
Romanian dead lift 2 x 8-10 401 60 sec. s.s.


Chest 1-4 Low incline D.B. Press 2 x 20 Ignition MR

12-10-8-6 Deca power 2 min.
Low Incline Power fly 4 x 6-8 30 sec. s.s.
Low incline D.B. Fly 4 x 12 Clipping 60-75 sec. s.s.
Incline Bench press 4-6/6-10/8-12 DecaPower 90 sec.
Pull over D.B. (lying or cross the bench) 4 x 8 Ctrl 45-60 sec.
High Cable cross over 2 x 15 Target 15-30 sec.
Triceps 1-4 V-bar push down 3 x 20 Intens 30 sec.

Biceps Drag curl Cable 3 x 20 30 sec.


Back 1-4 Lat pull down (Ultra close grip, use handdle) 2 x 20 Ignition MR
8-12-8-12 Decapower 90 sec.
Single arm Dorian Yates machine 4 x 8-10 / side Decapower 120 sec. (PL)
Lat pull down front 4 x 8 Intens 30 sec. t.s.
Lat pull down back 4 x 8 30 sec. t..s
Lat pull down narrow grip 4 x 8 60 sec. t.s.
Rear delt 1-4 Standing high cable rear delt 4 x 12 Clipping 15 sec. s.s.
Shrug cable (head down) 4 x 12-15 121 60 sec. s.s.
1-4 Lying bent over lateral raise D.B. (from the floor) 3 x ISO 20 sec. ½ FIX None s.s.
3 x 10-12 Target 45 sec. s.s.
Abs 1-4 Seated high cable rope crunch + side crunch 3 x 20/20/20 Clipping 30 sec.


Triceps 1-4 Close grip push down (Z-bar , close grip) 2 x 20 Ignition None
4 x 8-12 Dropset 60 sec.
Low decline Lying Z-bar extension (wide grip) 12-12-10-10-8-8 75-90 sec.
Low decline Close grip bench press (Z-bar) 3 x 8-10 Power 15 sec. s.s.
Single extension over head D.B. 3 x 8-10/ side Target 60 sec. s.s.
Biceps 1-4 Standing B.B. curl (olympic bar) 2 x 20 Ignition None

4 x 8 Power 90 sec.
Seated alternated D.B. curl 4 x 8
Standing hammer curl cable (back top machine) 4 x 12 Pump 30 sec.


Quads 1-4 Leg extension 4 x 20 Ignition 30 sec.

Hamstrings Lying leg curl 4 x 20
Quads 1-4 Hack Squat 4 x 6 Deca power 60 sec. t.s.
Hamstrings Squat 4 x 12 Power 60 sec. t.s.
Quads Leg press 4 x 25 Pump 2 min. t.s.
Hamstrings 1-4 Seated Leg curl 3 x 8 501 15 sec. s.s.

Adductor Adductor machine 20-15-12 Intens 60 sec. s.s.


Chest 1-4 Super incline Bench press (45 deg.) 2 x 20 Ignition None
4 x 10 Power 2 min.
Incline Bench press (30 deg.) 4 x 12
Low incline D.B. Press 4 x 8 Power 30 sec. s.s.
Low incline D.B. Fly 4 x 8 Target 60 sec. s.s.
Pull over and press 4 x 10 Ctrl
Triceps 1-4 Lying extension straight bar (choose your grip) 3 x 20 Target None s.s.
Biceps Scott curl straight bar (choose your grip) 3 x 20 45 sec. s.s.
Abs 1-4 Kneeling high cable rope crunch 4 x 20 Clipping None s.s.
Calves Seated calves raise 4 x 12 Power 45 sec. s.s.


Back 1-4 Seated row (close grip) 2 x 20 Ignition MR

8-12-8-12-8-12 Power 2 min.
Power Bent over B.B. Row (pronation and 70 deg.) 5 x 8 DecaPower 2,5 min.
One arm lat pull down (pronation to supination) 4 x 10 Power 60-75 sec.
Lat pull down back (back to machine) 4 x 15-20 Pump 30 sec.
Rear delt 1-4 X-men cable 5 x 12 Clipping 45-60 sec.

Rear delt row B.B. (Full incline, pull to neck) 5 x 12


All delts 1-4 Seated D.B. Press 4 x 8 Power 15 sec. g.s.

Seated lateral raise D.B. 4 x 12 DC Bas 15 sec. g.s.
Seated B.B. Press back (SM and no back supported) 4 x 8 Power 15 sec. g.s.
Standing front raise B.B. 4 x 12 DC Haut 15 sec. g.s.
Bradford press 4 x 8 / side Power 15 sec. g.s.
Seated D.B. shrug 4 x 12 Target 2 min. g.s.
Triceps 1-4 V-bar push down 20-20-12-12 Pump Back s.s.

Biceps Drag curl low pully (back to machine) 20-20-12-12 Pump To back s.s.
Abs 1-4 Sit up , push up (eccentric down, over head weight) 4 x 15-20 Target Back s.s.
Calves Leg press calves raise (straight feet) 4 x 12 Clipping To back s.s.


Triceps 1-4 Close grip push down (z-bar , inner grip) 1 x 15-20 Ignition None
3 x 12 Power 45-60 sec. (PL)
Low decline Lying Z-bar extension (wide grip) 5 x 10-12 Ctrl 60-90 sec.
Seated extension over head (Z-bar ,close grip) 3 x 12 301 30 sec. t.s.
Close grip bench press (Z-bar, close grip) 3 x 8 Power 30 sec. t.s.
Dips on scott curl 3 x 12 Clipping 60 sec. t.s.
Biceps 1-4 Scott curl Z-bar 1 x 15-20 Ignition None

4 x 10 Power 45-60 sec. (PL)
Single scott curl D.B. 4 x 10-12 Target 60 sec.
Seated alternated D.B. curl 4 x 8 Power 75-90 sec.
Standing B.B. curl (olympic bar) 2 x 8 Power 30 sec. t.s.
Standing midline hammer D.B. 2 x 8 Target 30 sec. t.s.
Incline D.B. curl (45 deg.) 2 x 15 Pump 60 sec. t.s.
Abs 1-6 Kneeling high cable side crunch 3 x 20 / side Clipping Back s.s.
Calves Seated calves raise 3 x 12-15 2 sec. down To back s.s.


Quads 1-4 Leg extension 4 x 20 Pump 30 sec. (PL)

Hamstrings Lying leg curl 4 x 20 (PL)
Quads 1-4 Leg press (Low chair back) 15/10-12/5 x 8-10 DecaPower 90 sec.
Hamstrings Step up B.B. 8-10-10-10 / side Ctrl (PL)
Kneeling leg curl 5 x 8-10 Clipping 45-60 sec.


Chest 1-4 Incline D.B. Ffly (30 deg.) 2 x 20 Ignition MR

4 x 12 Power 75 sec.
Incline D.B. press (30 deg.) 4 x 10
Low incline D.B. Press 4 x 8 Power 45 sec. s.s.
Low incline Power Fly D.B. 4 x 10 Target 90 sec. s.s.
Decline Bench press 4 x 10-12 Ctrl 60 sec. (Ultra light)
High cable cross over 1 x 30 Pump None
Triceps 1-4 Low decline Lying extension straight bar (any grip) 4 x 12 Target None s.s.
Low decline close grip bench press 4 x 12 45 sec. s.s.
Biceps 1-4 Standing curl B.B. (Z-bar, outer grip) 4 x 12 Target None s.s.
Preacher curl Z-bar (inner grip) 4 x 12 45 sec. s.s.


Back 1-4 Seated row (close grip) 2 x 20 Ignition MR

8-12-8-12-8-12 Power 90-120 sec.
One arm row D.B. 4 x 8 Deca Power (PL)
Seated row (Stay on erect position , no stretch down) 6 x 12 Target 60-75 sec. (PL)
Lat pull down back/ Lat pull down front (narrow, over hand grip) 1 x 25 / 25 Agress 45 sec.
Rear delt 1-4 Standing high cable rear delt 5 x 12 Clipping 45-60 sec.
Incline bent over lateral raise D.B. (15-30 deg.) 3 x 8-10 Power
Forearms 1-4 Single wrist curl D.B. 3 x 12 / side Clipping Non-Stop
Cobra thicker 2 x 20 / side Non-Stop


All delts 1-4 Seated Arnold Press D.B. 5 x 15 Intens 45 sec. (PL)
Seated D.B. Press 4 x 12 Target 60 sec.
Seated B.B. Press back (SM ans no back supported) 8-12-8-12 90 sec.
Bradford press 2 x 12 / side Target 15 sec. t.s.
Standing lateral raise 2 x 10 1 1/2 15 sec. t.s.
Standing front raise D.B. (alternated) 2 x 10 60 sec. t.s.
Triceps 1-4 Standing Z-bar push down 3 x 10-12 Power 45 sec.

Biceps Seated alternated D.B. curl 3 x 8 60 sec.
Abs 1-4 Sit up, push up (eccentric down, over head weight) 3 x 12 + Target Back s.s.
Calves Seated calves raise 3 x 12-15 Clipping To back s.s.


Triceps 1-4 Cable push down 4 x 20 Ignition 30 sec.

Low decline Lying Z-bar extension (wide grip) 12-8-12-8-12-8 Power 75-90 sec.
V-bar french press cable 4 x 10-12 2 sec. down 15 sec. s.s.
Standing reverse push down Z-bar 4 x 10-12 Clipping 45 sec. s.s.
Biceps 1-4 Standing hammer cable curl 4 x 20 Ignition 30 sec.

Preacher curl Z-bar 12-8-12-8-12-8 Power 75-90 sec.
Seated alternated D.B. curl 3 x 8-10 Power 60-75 sec. s.s.
Standing curl B.B. (any bar) 3 x 12-15 Clipping 60-75 sec. s.s.



Quads 1-4 Hack squat 8-12-8-12-8-25 (½ down) Deca Power 2.5 min.
Hamstrings Leg press (Low chair back) 12/4 x 10 Power 75-90 sec.
Romanian dead lift 3 x 8-10 501 60-75 sec.
Seated leg curl 2 x 8-12 Dropset
Calves 1-4 Seated calves raise 4-7 x 15 Power 45 sec.


Chest 1-4 Bench press 1 x 5-3-2-1 PI None (Progressive ignition)

(use a basic weight at 75 % du 1 RM) 10 x 10 Power 2 min.
1 x 12 Ultra slow None (suicide grip)
Super incline D.B. press (45 deg.) 3 x 8 Power 45 sec. t.s.
Incline D.B. press (30 deg.) 3 x 8 Target 45 sec. t.s.
Low incline D.B. Press 3 x 8 Ctrl 90 sec. t.s.
Low cable cross over or D.B. 1 x 35 Clipping None
Triceps 1-4 Low decline Lying extension (Olympic bar, any grip) 4 x 12 Target 30 sec.
Biceps 1-4 Standing B.B. curl (Olympic bar, inner grip) 4 x 12
Abs Crunch and push up B.B. (Olympic bar) 4 x 15-20


Back 1-4 Power Bent over B.B. Row (pronation, body 70 deg.) 1 x 20 Ignition MR
12-10/8-10 Decapower 2,5 min.
Bent over B.B. Row (Forehead assited and pronation) 3 x 12 Target 60 sec. (PL)
Seated row (close grip) 3 x 12 Power 90 sec.
Lat pull down (narrow grip) 4 x 12
Lat pull down back 3 x 20 Pump 30 sec.
Trapezius/Rear delt 1-4 Seated high cable row to neck 4 x 12-15 Clipping 45 sec.
Rear delt 1-4 Rear delt row B.B. (full incline and pull to neck) 3 x 12 Target 15 sec. s.s.
Incline bent over lateral raise D.B. (v-motion, 15 deg.) 3 x 12 45 sec. s.s.
Forearms 1-4 Single wrist curl D.B. 3 x 12 / side Clipping Non-Stop

Cobra thicker 3 x 12


All delts 1-4 Seated D.B. Press (as Infernal pyramid) 20-15-12-10-8/8-10-12-15-20 Power 60-75 sec.
Bradford press 4 x 12 / side ½ Power
Standing front raise D.B. 3 x 12 Pump 15 sec. s.s.
Standing lateral raise D.B. 3 x 12 1 1/2 45 sec. s.s.
Triceps 1-4 Low decline Lying extension Z- bar (reverse grip ) 4 x 12-20 Clipping 30 sec.
Biceps Standing Hammer cable curl 4 x 12-20
Calves 1-4 Seated calves raise 4 x 12-15


Triceps 1-4 Standing Low v-bar french press 2 x 20 Ignition MR

3 x 12 Power 60-90 sec. (PL)
Low decline Lying extension olympic bar (any grip) 4 x 8 Target 30 sec. t.s.
Low decline Close grip bench press olympic bar 4 x 6-8 Power 30 sec. t.s.
V-bar push down 4 x 12 Pump 60 sec. t.s.
Single Kick back D.B. 2 x 12-15 /side Clipping Non-Stop
Biceps 1-4 Standing curl B.B. (Wide grip, Z-bar) 12/2 x 10/3 x 8/1 x amrap Power 60-90 sec.
Seated alternated D.B. curl 4 x 8
Standing hammer cable curl 4 x 12 Clipping 30 sec. (PL)
Calves 1-4 Seated calves raise 30/6 x 12-15 30 sec.



Quads 1-4 Hack squat 8-12-8-12-30 (½ down) Decapower 2.5 min.

Leg press (low chair back) 4 x 12 Power 60-75 sec. (PL)
Hamstrings Lying leg curl D.B. 4 x 8-10 401
Abs 1-4 Kneeling high cable rope crunch 3 x 25 121 30 sec.


Chest 1-4 Bench press 1 x 5-3-2-1 PI None (Porgressive Ignition)

8 x 8 Deca Power 2,5 min
Low incline D.B. Press 6 x 12 Target 90 sec.
Super incline D.B. press (45 deg.) 4 x 12-15 Pump 30 sec.
Triceps 1-4 Low decline Lying extension (Olympic bar, any grip) 3 x 12 Target Back to back s.s.
Close grip push down (back to machine) 3 x 12 Back to back s.s.
Biceps 1-4 Scott curl Z-bar (inner grip) 3 x 12 Target Back to back s.s.
Standing hammer curl D.B. (half moon motion) 3 x 12 Back to back s.s.


Back 1-4 Lat pull down front 1 x 20 Warm up None

8-12-8-12-8-12 Power 90 sec.
Incline D.B. Row (15-30 deg.) 6 x 10-12 60 sec.
One arm row D.B. (kneeling on bench) 3 x 8-10 Full stretch 75 sec.
Seated row (close grip) 2 x 4-4-4 Dropset 2 min.
Lat pull down back 1 x amrap Pump None
Rear delt 1-4 Standing high cable rear delt 4 x 12 Target 15 sec. s.s.
Rear delt machine 4 x 8 Clipping 45 sec. s.s.
Forearms 1-4 Single wrist curl D.B. 3 x 12 / side Target Non-Stop

Reverse wrist curl B.B. 3 x 12-15 30 sec.


All delts 1-4 Seated D.B. Press 1 x 5-3-2-1 PI None (Porgressive Ignition)
20/ 5 x 12 / 20 Power 45-75 sec. (PL)
Clean and press (As technical motion) 3 x 10 Target 15 sec. t.s.
Bradford press 3 x 10 / side Ctrl 15 sec. t.s.
Standing front Raise And lateral raise D.B. 3 x 10 + 10 Intens 45 sec. t.s.
Trapezius 1-4 Seated shrug D.B. 4 x 10 DC Haut 30 sec.
Triceps 1-4 Standing lying extension cable (Z-bar , inner grip) 4 x 15-20 Target None s.s.
Biceps Lying high cable curl (Z-bar, behind the neck) 4 x 15-20 30 sec. s.s.
Calves 1-4 Single leg press calves raise (single/single/Both) 4 x 20/20/20 Clipping 30 sec.


Triceps 1-4 Low decline Close grip bench press (SM) 10/4 x 8/2 x 6 DecaPower 60 sec. t.s.
Low decline Lying extension Olympic bar (any grip) 6 x 10 45 sec. t.s. (PL)
French press D.B. 6 x 12 90 sec. t.s. (PL)
Biceps 1-4 Scott curl Z-bar (inner grip) 20-15-12-10-8-6 Power 45 sec. s.s.
Incline D.B. curl 6 x 12 Target 75 sec. s.s.
Standing hammer curl cable 3 x 10-10 Dropset 60 sec. (PL)



Split squat B.B. 1 x 12/4 x 10 / side Deca Power 90 sec.

Quads Front box squat (hyps turn front) 4 x 12 Target 75 sec. (PL)
Single leg press 3 x 20 / side Pump
Hamstrings Lying leg curl D.B. 3 x 10 401 60 sec.
Calves Standing calves raise (Jesus style, on a SM) 4 x 20 Clipping 30 sec.

Abs Kneeling high cable side crunch 3 x 20 / side Non-Stop


Chest 1-4 Bench press 1 x 5-3-2-1 PI None (Porgressive Ignition)

6 x 6 Mega Power 2.5-3 min.
1 x 25 Pump None
Incline D.B. Fly (30 deg.) 3 x 10 Target 15 sec. g.s.
Low incline D.B. Fly 3 x 10 15 sec. g.s.
Two arms bent over D.B. 3 x 8-10 15 sec. g.s.
Decline Bench press 3 x 12 Pump 75 sec. g.s. (Ultra light)
Triceps 1-4 Low decline Lying extension Z-bar (Wide grip) 3 x 10-12 Target Back to back s.s.
Mecanik-bar grip push down (back to machine) 3 x 12-15 Back to back s.s.
Biceps 1-4 Standing Z-bar curl (outer grip) 3 x 12 Target Back to back s.s.
Preacher curl straight bar (inner grip) 3 x 15 Back to back s.s.


Back 1-4 Lat pull down front 1 x 5-3-2-1 PI None (Porgressive Ignition)
4 x 12 Target 75 sec.
Sumo Dead lift 3 x 8 Deca Power 90-120 sec. (PL)
T-Bar row machine (narrow, pronation) 4 x 12 Target 15 sec. s.s.
Seated row (wide grip as B.B. row, so no stretch foward) 4 x 8 Power 75 sec. s.s.
Lat pull down back 4 x 8-12 Dropset 45-60 sec.
Rear delt 1-4 Single arm bent over lateral raise cable 4 x 12 Target Non-Stop
X-men 25-20-12 Dynamo 15 sec. s.s.
Seated row to neck 3 x 12 Clipping 45 sec. s.s.


All delts 1-4 Seated B.B. Press to front (SM and no back supported) 5 x 12 Intens 30 sec. t.s.
Seated B.B. Press back (SM and no back supported) 5 x 12 30 sec. t.s.
Up right row D.B. 5 x 15 103 45-75 sec. t.s.
Screw driver D.B. (push D.B. back on top) 15-12-8-12/8-12 Agress 45 sec.
Biceps 1-4 Standing alternated D.B. curl 2 x 12/2 x 10 Intens None s.s.
Triceps Low decline lying extension D.B. 2 x 12/2 x 10 45-60 sec. s.s.
Biceps Standing concentred D.B. curl 1 x 20 / side Clipping None (R-R-L-L)
Triceps Single Kick back D.B. 1 x 20 / side None
Abs 1-4 Lying side crunch D.B. /Trunk curl, legs up 3 x 20 / amrap Clipping None s.s.
Calves Seated calves raise 3 x 12-15 30 sec. s.s.


Triceps 1-4 Seated lying extension cable (Z-bar , inner grip) 2 x 20 Ignition None
4 x 12 45 sec.
1-4 Low decline Close grip bench press (SM) 12-10-8-8 Power 45 sec. t.s.
Dips behind the back 4 x 10 30 sec. t.s.
Seated Low cable french press 4 x 10 2 sec. bottom 60 sec. t.s.
Close grip bench press 1 x amrap Pump None t.s.

Dips behind the back 1 x amrap None t.s.
Seated Low cable french press 1 x amrap 2 sec. bottom None t.s.
Biceps 1-4 Lying high cable curl (Z-bar, inner grip) 20-12/4 x 10 Clipping 45 sec.
Standing B.B. curl (any bar) 3 x 8 Power 30 sec. t.s.
Seated alternated D.B. curl 3 x 8 45 sec. t.s.
Preacher curl Straight bar 3 x 12-15 Ctrl 60-75 sec. t.s.

JOURS 37- 40 (FST-7) SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Quads 1-4 Leg extension 3-4 x 8-15 Clipping 60 sec. (squeeze on top)
Hamstrings Lying leg curl (hyps turn front) 3-4 x 10-15 60 sec. (squeeze on top)
Quads 1-4 Front squat 4 x 8-12 Power 90-120 sec.

Hack squat 3 x 8-12
Leg press 7 x 8-15 Pump 30 sec.
Hamstrings 1-4 Stiff leg dead lift 3 x 8 Power 90 sec.

Standing leg curl 3-4 x 10 / side 401
Seated leg curl 7 x 10-15 Pump 30 sec.
Quads 1-4 Isometric leg extension 2 x 30 sec. FIX None

JOURS 41- 44 (FST-7) SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Chest 1-4 Incline D.B. Press (30 deg.) 3-4 x 8-12 Power 75-90 sec. (PL)
Incline D.B. Fly 3 x 8-12
Low incline D.B. press (15 deg.) 3 x 8-12
Standing cable fly 7 x 8-12 Target 30 sec.
Triceps 1-4 Low decline Close grip bench press 3-4 x 8-12 Power 60 sec. (isolate the tricep)
Dips behind the back or dips machine 3 x 8-12
Low decline (Z-bar inner grip) 7 x 8-12 Target 30 sec.

JOURS 45-48 (FST-7) SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Back 1-4 Chin up (supination) 3 x amrap Power 75 sec.

Lat pull down front 3 x 8-12
Power Bent over B.B. row (pronation and 70 deg.) 3 x 8-12 75-90 sec.
Dorian Yates machine (single arm) 3 x 8-12 75 sec.
Pull over D.B. 7 x 8-15 Target 30 sec.
Trapezius 1-4 Seated Shrug D.B. 3-4 x 8-12 Power 45 sec.

Smith machine Shrug 7 x 8-12 Target 30 sec.
Calves 1-4 Standing calves raise 4 x 10-12 Clipping 30 sec.

Seated calves raise 4 x 15-20
Leg press calves raise 7 x 10-12 30 sec.


Shoulders 1-4 Seated D.B. Press 4 x 8-12 Power 75-90 sec.

Front raise B.B. 3 x 10 60 sec.
Power standing lateral raise D.B. 3 x 7 90 sec.
Seated lateral raise D.B. 7 x 8-12 Pump 30 sec.
Rear delt 1-4 Power bent over lateral raise D.B. 3-4 x 8-15 Power 60-90 sec.
Hihg cable rear delt 7 x 12-15 Target 30 sec.
Biceps 1-4 Seated incline D.B. curl (45 deg.) 3-4 x 8-12 Power 60-75 sec.
Scott curl Z-bar (inner grip) 3 x 8-12
Standing B.B. Curl 7 x 8-12 Target 30 sec.


Triceps 1-4 Low decline Close grip bench press (SM) 3-4 x 8-12 Power 75-90 sec.
Weight Dips behind the back (on scott bench) 3 x 8-12 60-75 sec.
Low cable French press 4 x 8-12 2 sec. bottom
Low decline extension (Z-bar ,wide grip) 7 x 8-12 Target 30 sec.
Biceps 1-4 Seated incline D.B. curl (45 deg.) 3-4 x 8-12 Power 60 sec.
Scott curl Z-bar (inner grip) 3 x 8-12
Standing B.B. Curl 7 x 8-12 Target 30 sec.



Quads 1-4 Leg extension 4 x 6-12 Dropset 60 sec.

Hamstrings Lying leg curl 4 x 6-12 Dropset 60 sec.
Quads Box Front squat (HOB) 12-12/4 x 6 Deca Power 90-120 sec.
1 x amrap ½ bottom
1 x amrap 131
Quads 1-4 Leg press (Low chair back) 5 x 10 Power 30 sec. s.s.
Hamstrings Seated leg curl 5 x 10 60-75 sec. s.s.
Quads 1-4 Leg press (Low chair back) 1 x amrap ½ bottom None s.s.
Hamstrings Seated leg curl 1 x amrap ½ bottom None s.s.
Hamstrings 1-4 Lying leg curl D.B. (hyps rotated) 4 x 8 401 60-75 sec.
Quads Single leg extension 1 x 15 Clipping None


Chest 1-4 Bench press 12-8-12-8 Power 2,5 min.

Incline D.B.Press (30 deg.) 4 x 8 90 sec.
Incline D.B. fly 4 x 12 Target 60 sec.
Low incline D.B. press 4 x 8 401 60 sec.
Decline Bench press 4 x 12 Pump 30 sec. (do it light)
Triceps 1-4 Standing close grip push down (Z-bar) 12-8-12-8 Power 60 sec.
Low decline Z-bar extension (wide grip) 3 x 8-10 45 sec. t.s.
Low cable French press 3 x 10-12 2 sec. bottom 30 sec. t.s.
Cable cross the body 3 x 12-15 15 sec. t.s.


Back 1-4 Lat pull down front 12-8-12-8 Power 90 sec.

Standing T-bar row (Old school methode) 4 x 8 DecaPower 90-120 sec.
Seated row (close grip) 4 x 12 Target 90 sec.
Low incline Pull over Z-bar 2 x 8/2 x 12 301 60 sec. (same weight)
Precision rope pull down 2 x 20 Target 30 sec.
Trapezius Shrug D.B. 4-6 x 12-15 Power 60 sec.



Shoulders 1-4 Seated Arnold Press D.B. 12-8-12-8 Power 60-90 sec.
Bradford press B.B. 4 x 10-12 / side Intens 60 sec.
Front raise B.B. 3 x 8 Power 15 sec. s.s.
Seated lateral raise D.B. 3 x 12 1½ 60 sec. s.s.
Power Bent over lateral raise D.B. 4 x 8 Power 15 sec. s.s.

X-men cable 4 x 12-15 Intens 60 sec. s.s.
Biceps 1-4 Scott curl straight bar 12-8-12-8 Power 60 sec.

Seated alternated D.B. curl 3 x 8 60 sec. t.s.
Preacher curl straight bar or Z 3 x 10-12 Target 30 sec. t.s.
Standing hammer curl cable (BTM) 3 x 12-15 Pump 15 sec. t.s.
Forearms 1-4 Reverse wrist curl + cobra thicker 4 x 12/ each Target Non-stop


Triceps 1-4 Close grip push down (Z-bar ,inner grip) 2 x 20 / 3 x 8-12 Power 75-90 sec. (warm up)
Low decline close grip bench press (SM) 4 x 10-12 90 sec.
Dips machine or counterweight or standard 4 x 8-12 Dropset 6075 sec.
Lying B.B. extension (olympic or Z-bar and any grip) 3 x 12 Target 15 sec. s.s.
Single extension over head cable 3 x 12-15 Clipping 45-60 sec. s.s.
Biceps 1-4 Standing B.B. curl (olympic bar and comfort grip) 2 x 20 / 4 x 12 Power 60-75 sec. (warm up)
Seated alternated D.B. curl 10-8-8-6 / side
Single scott curl D.B. (oblics drive to your cheeks) 3 x 10-12 Clipping 15 sec. s.s.
Incline D.B. curl (60 deg.) 3 x 12 45-60 sec. s.s.
Standing hammer curl cable (BTM) 3 x 15-20 Pump 30 sec.



Quads 1-4 Leg extension 4 x 6-12 Dropset 60 sec.

Hamstrings Lying leg curl 4 x 6-12 Dropset 60 sec.
Quads 1-4 Split squat B.B. 2 x 12/2 x 10 Power 90 sec. (PL)

2 x 8
1-4 Leg press (Dorian Yates Style) 6 x 10 Power 30 sec. s.s.

Hamstrings Seated leg curl (2 x toes straight/2 x toes out/2 x toes in) 6 x 10 Clipping 60-75 sec. s.s.
Hamstrings 1-4 Romanian dead lift 3 x 8-10 401 15 sec. s.s.

Lying leg curl D.B. (hyps rotated) 3 x 8-10 Clipping 60 sec. s.s.


Chest 1-4 Bench press 12-8-12-8 Power 2 min.

Incline D.B.Press (30 deg.) 4 x 8 90 sec.
Incline D.B. fly (30 deg.)/ low incline (15 deg.) 6 x 12 Clipping 60 sec. (3 incline/3 low incline)
Pull over D.B. (to the floor) 4 x 12 Stretch
High cable cross over 2 x 15 Pump 30 sec.
Triceps 1-4 Low dec. Lying extension Z-bar wide grip + close grip 4 x 10/10 Power 60 sec.
Standing close grip push down 3 x 12 30 sec. t.s.
Low cable French press 3 x 12 2 sec. bottom 30 sec. t.s.
Cable cross the body 3 x 12 30 sec. t.s.


Back 1-4 Incline D.B. row (15-30 deg.) 12/5 x 8/2 x 12 Power 75 sec. (same weight)
Lat pull down (narrow) 12-8-12-8 Target 60 sec.
Standing T-bar row 4 x 10-12 Deca Power 90-120 sec.
Lat pull down back 15-12/2 x 8-10 Target 60 sec.
Trapezius 1-4 Shrug B.B. 4 x 12 Power None s.s.
Hise shrug (with D.B. as lateral raise motion) 4 x 12 Clipping 60 sec. s.s.
Calves 1-4 Standing calves raise 4 x 10-12 Clipping 30-45 sec.

Leg press calves raise 7 x 10-12


Shoulders 1-4 Seated D.B. Press 20/ 3 x 8-12 Power 60-75 sec.
Bradford press B.B. 5 x 10/ side
Screw Driver (palm face you, rotated to the celling) 3 x 15-20 Pump 15 sec. s.s.
Standing Front raise B.B. 3 x 15-20 60 sec. s.s.
Prone lateral raise D.B. 4 x 12 Power 15 sec. s.s.
Rear delt Row B.B. 4 x 12 Pump 60 sec. s.s.
Standing lateral raise D.B. 1 x 50 Dropset None (4 times, total 50 reps)
Biceps 1-4 Scott curl straight bar 3 x 10 Power 15 sec. s.s.

Preacher curl (Z-bar, inner grip, incomplete) 3 x 12 Target 60 sec. s.s.
Single scott curl D.B. (oblics drive to your cheeks) 4 x 12 Clipping
Incline outside curl (60 deg.) 2 x amrap Intens 30-45 sec.


Abs 1-4 Lying cable crunch + lying on side cable crunch 4 x 10/10/10 Clipping None
Triceps 1-4 Seated lying extension (performed with a rope) 2 x 20 / 4 x 10-12 Target 60 sec. (warm up)
Dips machine or counterweight or standard 4 x 10-12 Power
Lying B.B. extension (Z-bar and wide grip) 4 x 12-15
Single extension over head cable 3 x 10-12 Clipping 15 sec. s.s.
Cable cross the body 3 x 12 45-60 sec. s.s.
Biceps 1-4 Seated alternated D.B. curl 1 x 20 / 4 x 8 Power 60-75 sec. (warm up)
Single scott curl D.B. (oblics drive to your cheeks) 4 x 10-12 Clipping 60 sec.
Incline D.B. curl (60 deg.) 4 x 12 Target 15 sec. s.s.
Seated B.B. curl (ombilical to nose) 4 x amrap Intens 45-60 sec. s.s.



Quads 1-4 Leg press (Dorian Yates Style) 2 x 15/2 x 12 Power 90 sec.
Hack squat 12-8-12-8 2 min.
Hamstrings 1-4 Romanian dead lift 3 x 8-10 401 90 sec.
Seated leg curl 8-12/8-12/8-12 Hell Burn 60 sec. (wave training)
Quads 1-4 Leg extension 8-12/8-12/8-12 Hell Burn 60 sec.
Hamstrings Single Lying leg curl (hyps rotated) 4 x 8 501 None s.s.
Inner thighs Abductor machine 4 x 12-15 Clipping 45 sec. s.s.


Chest 1-4 Incline D.B.Press (30 deg.) 6 x 8 Power 90-120 sec.

Low incline D.B. Press (15 deg.) 4 x 12 75 sec.
Pull over D.B. 4 x 10 60 sec.
Standing cable fly 5 x 15 Clipping 30 sec.
Triceps 1-4 Standing lying rope extension 20/4 x 12 Power 45 sec. (warm up)
Low dec. Lying extension Z-bar wide grip 4 x 10-12
Standing extension over herad Z-bar 3 x 10-12 Ctrl None s.s.
Dips machine or standard or counterweight 3 x amrap 45 sec. s.s.
Abs 1-4 Kneeling high cable rope crunch (front and side) 12-15-20 / side Clipping 30 sec.


Back 1-4 Chin ups continum 3 x amrap Intens 60-75 sec.

Lat pull down (close grip) 8-12/8-12/8-12 Power 75-90 sec. (wave training)
One arm row D.B. 2 x 8 / 1 x 15 Deca Power 2 min. (keep the same weight)
Seated single arm row 3 x 12 / side Target 60 sec.
Bent over B.B. row 70 deg. (pronation) 2 x 8-12 Power 30 sec. t.s.
Seated row (close grip) 2 x 8-12 Target 30 sec. t.s.
Lat pull down back 2 x 12 Clipping 60 sec. t.s.
Trapezius 1-4 Standing B.B. shrug 8 x 12 Power 45 sec.



Shoulders 1-4 Seated Press back (SM ans no back supported) 12-8/12-8/12-8 Power 60 sec. (wave training)
Bradford press B.B. 4 x 10 / side Intens
Seated Front raise B.B. (knee to chin) 3 x 8-12 Pump 15 sec. s.s.
Prone lateral raise D.B. 3 x 8-12 60 sec. s.s.
Bent over lateral raise D.B. 3 x 12-15 Power 15 sec. s.s.
Rear delt row B.B. 3 x 12-15 Pump 60 sec. s.s.
Standing lateral raise D.B. 1 x 50 Dropset None (4 times, total 50 reps)
Biceps 1-4 Seated alternated D.B. curl 1 x 20 / 12-10-8 Power 60-75 sec. (warm up)
Single scott curl D.B. (oblics drive to your cheeks) 3 x 10-12 Clipping 60 sec.
Incline D.B. curl (60 deg.) 3 x 12 Target 15 sec. s.s.
Seated B.B. curl (ombilical to nose) 3 x amrap Intens 45-60 sec. s.s.


Abs 1-4 Lying side crunch + trunk curl, legs up 3 x 20/20 Clipping None
Triceps 1-4 Low decline Close grip bench press (SM) 12-8/12-8-12-8 Deca power 90 sec. (warm up)
Lying Z-bar extension (wide grip) 4 x 10-12 Ctrl 60 sec.
Dips machine or standard or counterweight 4 x 8-8 Dropset
Seated single extension over head cable 3 x 12-15 Clipping Non-Stop
Cable cross the body 2 x 12-15
Biceps 1-4 Standing B.B. curl 12-8-12-8 Power 75-90 sec.

Seated alternated hammer curl D.B. 4 x 8 30 sec. s.s.
Scott curl machine 4 x 12-15 Pump 60 sec. s.s.
Standing concentred curl D.B. 3 x 12-20 Clipping Non-Stop



Abs 1-4 Lying side crunch + reverse cable crunch 3 x 20/20/20 Clipping MR (on seated row or cable tower)
Quads 1-4 Single Leg press 5 x 12 / side Power 90 sec.
Quads/Hamstrings Split squat and squat 5 x 10/10/10 Ctrl (PL)
Quads Hack squat (sumo + standard = 8+8) 8+8/10+10/12+12/15+15 Power 90 sec.
(same weight for all)
Hamstrings 1-4 Standing leg curl 4 x 8 / side 401 15 sec. g.s.
Quads Leg extension 4 x 8 Power 15 sec. g.s.
Hamstrings Seated leg curl 4 x 6 401 15 sec. g.s.
All thighs Punisher (2 first free/ 2 last 25 lbs) 4 x 12 Intens 60-75 sec. g.s.
Hamstrings 1-4 Single Lying leg curl 3 x 8 DC Haut 15 sec. s.s.

Inner thighs Abductor machine 3 x 12-15 Clipping 60 sec. s.s.
Hamstrings Romanian dead lift D.B. 3 x 10 Stretch


Abs 1-4 Wood chopper cable + Kneeling high cable rope crunch 3 x 20/side + 20 Clipping Non-Stop
Chest 1-4 Bench press 1 x 15/5 x 8-10 Power 2 min. (warm up)
Incline Bench press 8-10-12-15-20 90 sec.
Low incline Power fly D.B. (15 deg.) 8 x 8 Clipping 60 sec.
Low cable cross over 1 x 20-30 None
Triceps 1-4 Standing mechanic bar push down 20/4 x 10-12 Power 45 sec.
Low dec. Lying extension Z-bar (wide grip and close) 4 x 10-12 (alternated the grip)
Single extension over head cable 3 x 10-12 Clipping Non-stop
Reverse push down 2 x amrap 121 MR


Abs 1-4 Wood chopper cable 3 x 20/side Clipping Non-stop

Back 1-4 Chin ups continum 3 x 6-15 Intens 60 sec.
T-bar row standing (old school motion) 20-12/2 x 8-12 Deca Power 2 min.
Single arm pull down 3 x 10 Target 75 sec.
Seated row (as Dorian Yates B.B. row) 3 x 6-6 Power 60 sec. (shoulder wide, wide out)
Lat pull down back 7 x 12-15 Pump 30 sec.
Trapezius 1-4 Standing D.B. shrug 5 x 12 Clipping 45 sec.

Standing B.B. shrug 4 x 12



Shoulders 1-4 Seated B.B. Press front (in the rack, no back supported ) 20/12-8/12-8/25 Power 60 sec.
Seated B.B. Press back (SM) 4 x 10-12
StandingFront raise B.B. 3 x 8 Power 15 sec. t.s.
Bent over lateral raise D.B. 3 x 8 15 sec. t.s.
Standing high cable rerar delt 3 x 20 Clipping 60 sec. t.s.
Standing lateral raise D.B. 3 x 25 212 45-60 sec.
Biceps 1-4 Standing B.B. curl 20/12-8-12-8 Power 45-60 sec.

Seated alternated hammer curl D.B. 12/ 3 x 8
Seated concentred D.B. curl 4 x 10-12 Pump Non-Stop


Abs 1-4 Lying side crunch cable 2 x 20 / side Clipping 15 sec. t.s.
Kneeling high cable rope crunch 2 x 20 15 sec. t.s.
Woodchopper cable 2 x 20 / side 15 sec. t.s.
Triceps 1-4 Close grip bench press 12-12-10-10 Power 30 sec. s.s.
French press D.B. 4 x 10-12 Ctrl 75 sec. s.s.
Dips machine or counterweight or standard 4 x 12+4 60 sec. (cluster 10 sec.)
FST-7 Standing lying extension cable 7 x 12-15 30 sec.
Biceps 1-4 Scott curl Z-bar (inner grip) 12/4 x 8 Power 15 sec. s.s.
Preacher curl B.B. (Z-bar or straight) 5 x 12-15 Ctrl 60 sec. s.s.
Incline D.B. curl (60 deg.) 20/3 x 12-15 Pump 45-60 sec.
FST-7 Standing hammer curl cable (BTM) 7 x 12-15 30 sec.



Abs 1-4 Torso twist cable 3 x 20 / side Clipping Non-Stop

Quads Leg extension 4 x 8-12 Dropset 30 sec. s.s.
Hamstrings Standing leg curl (clauster 10 sec. Break out) 4 x 8 - 10 sec. -4 Cluster 60 sec. s.s.
Both Split squat B.B. 2 x 12/3 x 8-10 90 sec.
Quads Leg press (as Dorain Yates style) 20-15-12/20-15-12 Power 75 sec. (wave training)
Hamstrings 1-4 Romanian dead lift (Toes on blocs) 4 x 10 Power 75 sec. (PL)
Lying leg curl D.B. (pointed to flat head) 3 x 10 Ctrl 45 sec. s.s.
Single seated leg curl 3 x 8 DC Bas 45 sec. s.s.


Abs 1-4 Lying side crunch 3 x 15/side Clipping Non-stop

Chest 1-4 Bench press 10-10-10-20 Power 2,5 min. (PL)
Low incline D.B. Press (15 deg.) 4 x 8-12 90 sec.
Incline D.B. fly (30 deg.) 6 x 12 Clipping 60 sec. (each 2 -PL)
Pull over and press (Z-bar close grip) 4 x 12
Triceps 1-4 Single extension over head cable 20-15/2 x 10-12 Ctrl 45 sec.
Wide grip push down (back to machine) 4 x 12 Ctrl None s.s.
Standing Close grip lying extension (back to machine) 4 x 12 45 sec. s.s.
Cable cross the body 1 x 20 / side Clipping Non-Stop


Abs 1-4 Torso-kneeling side-front, side, torso (all around) 3 x 20/20/20/20 Clipping Non-Stop
Back 1-4 Lat pull down (close grip) 12-8/12-8 Power 75-90 sec.
Dorian Yates machine (single arm) 4 x 8 Power 90 sec.
T-bar row standing (Old school motion) 4 x 10 Deca Power
Seated row (as Dorian Yates B.B. row) 4 x 12-15 Clipping 60 sec.
Lat pull down back 4 x 15-20 Pump 45 sec.
Trapezius 1-4 Standing shrug B.B. (SM) 5 x 8 Deca Power None s.s.
Standing B.B. shrug (in the rack) 5 x 15-20 Pump 30-45 sec. s.s.



Abs 1-4 Swissball twist crunch with weight 3 x 20 / side Intens 30 sec.
Shoulders 1-4 Seated D.B. Press 6 x 12 Power 45-60 sec.

Bradford press 4 x 8-10 / side
Front raise D.B. 15-20-25 Intens 15 sec. t.s.
Rear delt row B.B. 15-12-12 15 sec. t.s.
Standing high cable rear delt 15-12-12 60 sec. t.s.
Standing lateral raise D.B. 1 x 50 Dropset None (3 drop charge max)
Biceps 1-4 Preacher Z-bar curl (inner grip) 4 x 12 Ctrl 15 sec. s.s.
Incline curl D.B. (60 deg.) 4 x 12 45 sec. s.s.
Single Scott curl D.B. 3 x 10-12 Target 45-60 sec.
Lying high cable curl Z-bar (inner grip) 1 x 20 Pump None


Abs Seated high cable rope crunch + side 3 x 20 /20/20 Clipping 30 sec.
Triceps 1-4 Low Decline Close grip bench press (Z-bar) 12-10-8/12-10-8 Power 90 sec. (wave training)
Single extension over head cable 3 x 12 Ctrl 15 sec. s.s.
French press D.B. 3 x 12 60 sec. s.s.
Dips machine or free body or countewrweight 4 x 12-15 45 sec.
Standing lying extension Z-bar (close/wide) 2 x amrap / each Pump 30 sec.
Biceps 1-4 Seated alternated D.B. curl 20 / 3 x 8 Power 60 sec.

Standing B.B. curl 4 x 12 60 sec.
Single Scott curl machine 3 x 12-15 Ctrl 15 sec. s.s.
Standing hammer curl cable (BTM) 3 x 12-15 Clipping 60 sec. s.s.
Incline D.B. curl (60 deg.) 2 x 15 30 sec.



Abs 1-4 Torso twist cable 3 x 20 Clipping None
Hamstrings 1-4 Standing leg curl 12-12-8-8-6-12 / side Clipping 60 sec.

Lying leg curl D.B. 4 x 8-12 Ctrl
Romanian dead lift 3 x 8 501 15 sec. s.s.
Single seated leg curl 3 x 8-10 DC Bas 60 sec. s.s.
Quads 1-4 Front squat 5 x 12 Power 30 sec. s.s.

Leg extension 5 x 12 Clipping 75 sec. s.s.
Leg press 2 x 50 Pump 30 sec.


Abs 1-4 Swissball twist crunch cable 3 x 20 / side Clipping None
Chest 1-4 Incline D.B. Press (30 deg.) 15-20/4 x 12 Power 2 min. (PL)
Bench press 3 x 10-12 Ctrl 60 sec. s.s.
Flat D.B. Fly 3 x 12 Clipping 60 sec. s.s.
Low decline Pull over D.B. 4 x 10 Power (PL)
Standing cable fly 5 x 15-20 Pump 30 sec.
Triceps 1-4 Cable push down 5 x 12 Ctrl 45 sec.

Low decline Z-bar lying extension (wide grip) 4 x 12
Cable cross the body 2 x 15 Non-Stop


Abs 1-4 Seated high cable crunch 3 x 20 Clipping 30 sec.
Back 1-4 Lat pull down (supination) PI/3 x 8 Deca Power 90 sec.
One arm row D.B. PI/2 x 8 / 1 x 12 (12 as same weight as 8)
Seated row (close grip) 4 x 10
Lat pull down front (narrow) 3 x 12 Ctrl 30 sec. s.s.
Lat pull down back 3 x 12 60 sec. s.s.
T-bar row standing 3 x 15-20 Pump
Trapezius 1-4 Standing D.B. shrug 4 x 10 Power None s.s.

Standing B.B. shrug 4 x 15 60 sec. s.s.



Abs 1-4 Lying crunch cable 3 x 20 Intens 30 sec.
Shoulders 1-4 Seated D.B. Press 12-8-12-8-12-8 Power 60 sec.

Bradford press 6 x 10 / side 45-60 sec.
Front raise D.B. 3 x 20-25 Pump 15 sec. t.s.
Rear delt row B.B. 3 x 20 Pump 15 sec. t.s.
Bent over lateral raise D.B. (pronation) 3 x 15-20 Pump 45-60 sec. t.s.
Standing lateral raise D.B. 1 x 50 Dropset None (2 drop charge maximum)
Biceps 1-4 Single Scott curl D.B. 4 x 12-15 Ctrl 15 sec. s.s.
Standing hammer curl cable 4 x 12-15 Clipping 60 sec. s.s.
Incline D.B. curl (60 deg.) 4 x 12-15 45 sec.
Lying high cable curl (Z-bar close grip) 2 x 15-20 Pump 30 sec.


Abs Lying side crunch cable 2 x 20 / side Clipping None t.s.

Torso twist 2 x 20/side None t.s.
Seated high cable rope crunch 2 x 20 None t.s.
Triceps 1-4 Close grip push down (on lat machine) 2 x 20/ 3 x 8-12 Dropset 45-60 sec.
Low decline Lying extension (close and wide) 3 x 8/8 Ctrl
French press D.B. 20/3 x 8-12
FST-7 Dips machine or counterweight or behind the back 7 x 12-15 30 sec.
Biceps 1-4 Scott curl D.B. (D.B. in each hands) 2 x 20/ 3 x 8-12 Dropset 45-60 sec.
Incline D.B. curl (60 seg.) 15/3 x 8-12 60 sec.
Single Scott curl machine 3 x 12-15 Ctrl 45 sec.
FST-7 Standing hammer curl cable (V-bar) 7 x 12-15 30 sec.



Abs 1-4 Kneeling high cable side crunch 3 x 20/side Clipping None
Hamstrings 1-4 Standing leg curl 1 x 10-12 Clipping 60 sec.
1 x 10-12 DCbas
1 x 10-12 DCHaut
1 x 10-12 Peak
1 x 8-8 Dropset
1 x 8+3 Upset
Lying leg curl D.B. 6 x 8 Power
Front squat 12-12-8-12 (same weight) 30 sec. s.s.
Leg extension 4 x 12 Clipping 60 sec. s.s.
Quads 1-4 Romanian dead lift 3 x 8 501 15 sec. t.s.

Leg press 3 x 40 Pump 15 sec. t.s.
Seated leg curl 3 x 8 401 60-75 sec. t.s.
Adductor machine 1 x 30 Clipping None


Abs 1-4 Kneeling high cable rope crunch 40-30-20-15 Clipping 30 sec.
Chest 1-4 Bench press 4 x 15 Power Pump 75 sec.

Ultra incline D.B. Fly (45 deg.) 10/10/10/10 Ctrl 15 sec. t.s. (PL)
Incline D.B. fly (30 deg.) 10/8/10/8 15 sec. t.s.
Flat D.B. fly 10/8/8/8 60-75 sec. t.s.
Low decline Pull over D.B. 4 x 10 Power 60 sec.
Triceps 1-4 Low decline D.B. extension 6 x 12 Ctrl 45 sec. (PL)

Cable push down 3 x 12-15 None s.s.
Low cable fench press 3 x 12-15 2 sec. bottom 45 sec. s.s.
Cable cross the body 1 x 15-20 / side Clipping Non-Stop


Abs 1-4 Torso twist 3 x 20 / side Clipping MR
Back 1-4 Lat pull down (narrow/wide/supination) 4 x 8/8/8 Power 75 sec. (PL)
T-bar row standing (old school motion) 20/2 x 8-10/12/35
Bent over B.B. row (pronation, 70 deg.) 5 x 8-12
Standing single cable row (as one arm row) 3 x 10-12 Target 30 sec. s.s.
Straight arms pull down 3 x 10-12 60 sec. s.s.
Trapezius 1-4 Standing D.B. shrug 3 x 10-15 Power None s.s.

Up right row Z-bar 4 x 12-15 113 60 sec. s.s.



Abs 1-4 Reverse crunch cable (on seated row or not) 3 x 15 Clipping MR s.s.
Kneeling high cable rope crunch 3 x 15 MR s.s.
Shoulders 1-4 Seated Arnold Press D.B. 2 x 20/3 x 12 Intens 45 sec.

Seated D.B. Press 4 x 8-10 Power 30 sec. s.s.
Seated B.B. Press back (SM) 4 x 8-10 Target 60 sec. s.s.
Press machine (any kind) 3 x 15 Pump 30 sec. s.s.
Incline bent over lateral raise D.B. (15-30 deg.) 3 x 12 Target 60 sec. s.s.
Hot system 1-4 Seated lateral raise D.B. 3 x amrap 103 None s.s.
Rear delt machine 3 x amrap 301 45 sec. s.s.
Biceps 1-4 Incline D.B. curl (60 deg.) 20/3 x 12-15 Target 15 sec. s.s.
Seated B.B. curl (ombilical to nose) 4 x 12 Clipping 60 sec. s.s.
Standing hammer curl cable (mechanic bar) 5 x 15-20 45 sec.


Abs 1-4 Lying side crunch cable 3 x 20/side Clipping None s.s.
Kneeling high cable rope crunch 3 x 20 None s.s.
Triceps 1-4 Close grip bench press (3D machine or else) 12-8/12-8/12-8 Power 90 sec.
French press D.B. 2 x 15/3 x 8-12 Ctrl 60-75 sec.
Dips machine 3 x 8-12 Dropset 45 sec.
FST-7 Low decline Lying extension (straight bar, any grip) 7 x 12-15 30 sec.
Biceps 1-4 Seated alternated D.B. curl 12/4 x 8 Power 60 sec.

Incline D.B. curl (60 deg.) 15/3 x 8-12 Target
Single Scott curl D.B. 3 x 12 45 sec.
Seated B.B. curl (ombilical to nose) 3 x 12 Ctrl 60 sec.
FST-7 Standing hammer curl cable (V-bar) 7 x 12-15 Clipping 30 sec.



Abs 1-4 Lying side crunch cable 3 x 20/side Clipping None
Hamstrings 1-4 Stiff leg dead lift 12-10/3 x 8-10/1 x 8 Power 75-90 sec.
Lying leg curl D.B. 6 x 8 60 sec.
Standing leg curl 8-10/2 x 12
Quads Box front squat 3 x 12/1 x 8/1 x 12 Deca Power 90 sec. (PL) (same weight)
Leg press 5 x 20-25 Pump 60 sec. (PL)
Leg extension 15-12-10/8-amrap-amrap- amrap Dropset 45 sec.


Abs 1-4 Torso twist 3 x 20 / side Clipping None
Chest 1-4 Bench press 4 x 12 / 1 x precision set Power 90-120 sec. (start at bottom and get back fast )
Ultra incline D.B. press (45 deg.) 2 x 12/2 x 8-12 Ctrl 75 sec.
Incline D.B. fly (30 deg.) 15-12-10/15-12-10 Power 60 sec. (wave training)
Low decline Pull over D.B. 3 x 10 60 sec.
Standing cable fly 2 x 30 Clipping 30 sec.
Triceps 1-4 Standing V-bar extension (as lying) 8 x 12 Ctrl 30 sec.

Cable cross the body 4 x 12 Clipping Non-Stop


Abs Kneeling high cable side crunch 3 x 20 / side Clipping MR
Back 1-4 Lat pull down (close grip) 20-12/2 x 8-10 Power 75 sec.
T-bar row standing (old school motion) 6 x 10 Deca Power 90 sec. (PL)
Low incline D.B. row (neutral grip, 15 deg.) 5 x 12 Target 60 sec.
Pull over Z-bar 5 x 15 Ctrl
Trapezius 1-4 Silver back shrug 5 x 12 45 sec.
Calves 1-4 Seated calves raise 4 x 15-20 Clipping 30-45 sec.

Standing calves raise 4 x 10-12
Hack squat calves raise 7 x 10-12


Abs 1-4 Reverse crunch cable (on seated row or not) 3 x 15 Clipping None s.s.
Kneeling high cable rope crunch 3 x 5-5-10 Dropset 60 sec. s.s.
Shoulders 1-4 Seated Arnold Press D.B. 3 x 10 Power 30 sec. t.s.

Seated D.B. Press 3 x 10 30 sec. t.s.
Seated B.B. Press back 3 x 10 60 sec. t.s.
Bradford press 3 x 10/ side Intens
Up right row (wide grip , straight bar) 3 x 25 Clipping (PL)
Hot system 1-4 Seated lateral raise D.B. 4 x 15 103 None s.s.
Bent over lateral raise D.B. 4 x 15 301 45 sec. s.s.
Biceps 1-4 Seated alternated D.B. curl 3 x 8/ 1 x 12 Traget 30 sec. t.s. (same weight)
Incline D.B. curl (60 deg.) 3 x 10/ 1 x 12 30 sec. t.s.
Single Scott curl D.B. 4 x 12 60 sec. t.s.
Lying High cable curl 1 x 25 Pump None


Take it back light, this is a restart
Back 1-4 Lat pull down (close grip) 4 x 20 Pump 45 sec.
Bent over B.B. row (pronation, 70 deg.) 6 x 12-20 Target 45-60 sec.
Dead lift 4 x 10-12 90 sec.
Pull over D.B. 5 x 12-20 Ctrl 45-60 sec.
Rear delt 1-4 Bent over lateral raise D.B. 4 x 12-15 None s.s.
Side delt /Trapezius Up right row (alternated wide andclose grip) 4 x 12-20 45 sec. s.s.



Take it back light, this is a restart
Shoulders 1-4 Seated Arnold Press D.B. 4 x 10 Power 30 sec. t.s.
Seated D.B. Press 4 x 10 30 sec. t.s.
Seated B.B. Press back 4 x 10 60 sec. t.s.
Paterson press 4 x 10/ side Pump
Hot system 1-4 Seated lateral raise D.B. 4 x 12 103 None s.s.
Shrug D.B. 4 x 10 301 45 sec. s.s.
Biceps 1-4 Seated alternated D.B. curl 3 x 10 Target 30 sec. t.s.

Incline D.B. curl (60 deg.) 3 x 10-12 30 sec. t.s.
Single Scott curl D.B. 3 x 12 60 sec. t.s.
Standing cable curl (z or straight bar) 3 x 15-20 Pump 30-45 sec.
Triceps 1-4 Standing lying extension mechanic bar 6 x 15-20


Start of recovery 60%
Triceps 1-4 Low decline Close grip bench press 12-8/12-8/12-8 Power 90 sec.
French press D.B. 4 x 10-12 Stretch 75 sec.
Low decline lying Z-bar extension (wide grip) 4 x 10-12 Clipping 60 sec.
FST-7 Triangle push down 7 x 12 Pump 30 sec.
Biceps 1-4 Seated alternated D.B. curl 12/ 3 x 10 Power 60 sec.

Incline D.B. curl (60 deg.) 4 x 10-12 Target 45-60 sec.
Single Scott curl D.B. 4 x 12 Clipping 45-60 sec.
FST-7 Standing hammer curl cable (BTM) 7 x 12 Pump 30 sec.



Hamstrings 1-4 Standing leg curl 15/4 x 10 / 15 Target 60 sec.
Lying leg curl D.B. 6 x 10 Clipping 60 sec.
Quads 1-4 Box front squat 6 x 20 Power 75-90 sec.

Leg press 20/5 x 12-15 60 sec. (PL)
Leg extension 3 x 12-15 Clipping None s.s.
Hamstrings 1-4 Seated leg curl 3 x 12-15 None s.s.
Quads Single leg extension 1 x amrap Hellburn None


Chest 1-4 Bench press 4 x 12 Pump 90 sec.
Ultra incline D.B. press (45 deg.) 6 x 12 Ctrl 75 sec.
Incline D.B. fly (30 deg.) 6 x 12 60 sec. (PL)
Low decline Pull over D.B. 4 x 15 Target 60 sec.
Triceps 1-4 Standing V-bar extension (as lying) 4 x 12 Clipping 30 sec.

Low Decline Lying extension D.B. 4 x 12 45 sec.
Dips behind the back 2 x amrap Pump None s.s.
Cable cross the body 2 x 12-15 Clipping 30 sec. s.s.


Abs Trunk curl, legs up (unweight) 3 x 20 131 WYR
Back 1-4 Lat pull down (close grip) 6 x 12 Ctrl 75 sec. (PL)
Dead lift 3 x 8 ½ Power 90-120 sec.
Seated row (close grip) 4 x 10-12 Power 75 sec.
Pull over Z-bar 3 x 10 / 1 x 20 Stretch 60 sec. Same weight as 10
Lat pull down back 3 x 15 Pump 45 sec.
Trapezius 1-4 Seated Shrug D.B. 4 x 12-15 Power 45 sec.

Silver back Shrug 4 x 15 Clipping



Abs 1-4 Kneeling high cable rope crunch + side crunch 3 x 20/20/20 Target WYR
Shoulders 1-4 Seated Arnold Press D.B. 20/4 x 8-12 Intens 60 sec.
Seated D.B. Press 4 x 8 Power 75 sec.
Seated B.B. Press back 4 x 12 60 sec.
Bradford press 2 x 15/ side Pump
Hot system 1-4 Lying Up right row cable 4 x amrap 103 None s.s.
Rear delt machine 4 x amrap 301 45 sec. s.s.
Biceps 1-4 Seated alternated D.B. curl 4 x 8-12 Target 45-60 sec.
Incline D.B. curl (60 deg.) 4 x 10-12
Standing hammer curl cable 4 x 12-15


Triceps 1-4 Standing close grip push down 2 x 20 / 4 x 8-12 Power 45-60 sec.
Dips machine or counterweight or standard 20/ 3 x 8-12 60-75 sec.
French press D.B or cable 15/ 4 x 10-12
Triangle push down 3 x amrap Hellburn 30 sec.
Biceps 1-4 Scott curl Z-bar 2 x 20 / 4 x 8-12 Power 45-60 sec.

Standing curl B.B. (Olympic bar) 20/ 3 x 8-12 60-75 sec.
Incline D.B. curl (60 deg.) 4 x 10-12 60 sec.
Standing hammer curl cable 3 x 12 Pump 30 sec.



Abs Torso twist 3 x 20 / side Non-Stop
Hamstrings 1-4 Standing leg curl 10-10-8-8-6-6 Target 60 sec. (light Target)
Lying leg curl (Single, single, both) 3 x 6-6-10
Leg extension 4 x 8-8 Dropset
Stiff leg dead lift 3 x 8 501 90 sec.
Quads 1-4 Box squat 3 x 12-15 ½ Power 90 sec.

Leg press 6 x 20 60 sec. (PL)
Hamstrings Seated leg curl 12-12-8-8 Target
Quads Single leg extension 1 x amrap Pump None


Abs VerticaL Driver 3 x 40-50 Clipping 30 sec.
Chest 1-4 Bench press 4 x 12-15 Pump 2 min. (charge at 60% of 1 RM)
Ultra incline D.B. press (45 deg.) 4 x 10-12 Ctrl 60 sec.
Low incline D.B. Press (15 deg.) 4 x 12-15
Low decline D.B. Fly 6 x 12 45 sec.
Seated press machine 3 x 30-35 Pump 30 sec.
Triceps 1-4 Standing Single extension over head cable 4 x 12-15 / side Ctrl 45 sec.
Low Decline Lying extension Z-bar (close grip) 5 x 12-15
Seated French press cable 3 x 12-15


Abs Weight Trunk curl, legs up 3 x 20 Target WYR
Back 1-4 Lat pull down front 20-12-8-8-20 Ctrl 90 sec.
One arm row D.B. 4 x 8-12 Deca Power 90-120 sec.
Seated row (wide grip) 4 x 10-12 Power 75 sec.
Extended D.B. row 4 x 12-15 Stretch
Single arm Lat pull down (kneeling between the tower) 3 x 15-20 Pump 30 sec.
Trapezius 1-4 Shrug D.B. 4 x 12-15 Power 45-60 sec.

Silver back Shrug 4 x 15 Clipping



Abs 1-4 Leg raise (knee gently bent) 3 x 20 Target WYR
Shoulders 1-4 Seated B.B. Press to front (in the rack) 5 x 12-15 Intens None s.s.
Screw driver D.B. 5 x 15 45-60 sec. s.s.
Bradford press 5 x 12 / side Intens None s.s.
Bent over lateral raise D.B. 5 x 12 45-60 sec. s.s.
1-4 Standing single lateral raise cable 3 x 20 / side Intens None s.s.
Bent over lateral raise cable (70 deg.) 3 x 12-15 45-60 sec. s.s.
Biceps 1-4 Scott curl B.B. Z-bar 20/4 x 12-15 Power 45-60 sec.
Preacher curl (straight bar) 4 x 12-15 Clipping
Seated concentred curl D.B. 4 x 12-15
Seated hammer curl D.B. 1 x 35 Pump None


Triceps 1-4 Seated close grip push down 2 x 20 / 4 x 8-12 Power 60 sec.
French press D.B. or cable 4 x 8-12 Power
Dips machine or counterweight or standard 4 x 10-12 Target
FST-7 Close grip bench press 7 x 12 Clipping 30 sec.
Biceps 1-4 Seated alternated D.B. curl 1 x 20 / 3 x 8-12 Target 60 sec.

Standing curl B.B. 3 x 8-12
Concentred Hammer curl D.B. 3 x 10-12 60 sec.
FST-7 Standing hammer curl cable (BTM) 7 x 12 Clipping 30 sec.



Abs Torso twist 3 x 20 / side Non-Stop
Hamstrings 1-4 Seated leg curl 4 x 8 401 30 sec. t.s.
Lying leg curl D.B. 4 x 8 30 sec. t.s.
Standing leg curl 4 x 8 / side Clipping 60 sec. t.s.
Quads Front Box squat 20-15-12-10-8-6/12-15/20 Power 90 sec. (unbox)

Leg press 4 x 1 min. Hellburn 60 sec. (PL)
Leg extension 3 x 10-12 Clipping None s.s.
Lying leg curl (hyps rotated) 3 x 6 601 None s.s.


Abs Kneeling high cable rope crunch 50-40-30-20 30 sec.
Chest 1-4 Bench press 4 x 8-12 ½ Power 90 sec.
Incline D.B. press (30 deg.) 6 x 12 301 60 sec.
Low incline D.B. Press (15 deg.) 4 x 8 DC Bas 15 sec. s.s.
Low decline D.B. Fly 4 x 15 Clipping 60 sec. s.s.
Low incline D.B. Press (15 deg.) 1 x amrap CCTK None
Triceps 1-4 Low Decline Lying extension Z-bar (wide grip) 4 x 12 Ctrl 45 sec.
Close grip push down 4 x 12 121
Standing reverse extension cable Z-bar (wide grip) 4 x 15-20 Clipping


Abs Seated cable crunch on romain chair 3 x 1 min. Target WYR
Back 1-4 T-bar row Machine 12 x 12 Pump 90 sec. 10 Lbs more for each 4 sets
Lat pull down (Supination) 2 x 6 Deca Power 30 sec. t.s.
Seated row (wide grip) 2 x 12 Ctrl 30 sec. t.s.
Pull over D.B. 2 x 25 Pump 60 sec. t.s.
Side single lat pull down 2 x 20 Target Non-Stop
Rear Delt / Trapezius 1-4 Bent over lateral raise D.B. (pronation) 6 x 12 Target 45 sec.
Trapezius Up right row cable 4 x 20 Intens



Abs 1-4 Seated cable crunch 3 x 20+ Target WYR
Shoulders 1-4 Seated Arnold press D.B. 5 x 12-20 Target 45-60 sec.
Seated B.B. Press front 5 x 12 Power (PL)
Seated B.B. Press back (rack or SM) 5 x 12 (PL)
Bradford press 3 x 12 / side Intens
1-4 Standing lateral raise D.B. 3 x 20-25 Hell burn
Biceps 1-4 Scott curl B.B. straight bar (any grip) 30/4 x 12-15 Target 45 sec.
Single arm Preacher curl D.B. 4 x 12-15
Standing D.B. curl (Half moon motion) 4 x 12-15


Abs Swissball twist crunch 4 x 20 / side 30 sec.
Triceps 1-4 Close grip push down 1 x 20 Warm up 30 sec.
4 x 10-15 Power 45 sec.
Low decline Lying extension Z-bar wide grip 4 x 10-12 Power 45-60 sec.
Single arm extension over head cable 4 x 10-12 Target 45 sec.
FST-7 Dips machine or standard or counterweight 7 x 15 Clipping 30 sec.
Biceps 1-4 Standing curl B.B. 1 x 20 / 3 x 8-12 Clipping 60 sec.

Preacher curl Z-bar (inner grip) 15-12-10
Scott curl Straight bar 3 x 8-12
Seated Concentred curl D.B. 3 x 10-12 60 sec.
FST-7 Standing hammer curl cable (BTM) 7 x 12 Clipping 30 sec.



Abs Kneeling high cable side crunch 3 x 20 / side Non-Stop
Hamstrings 1-4 Stiff leg dead lift 2 x 12/ 3 x 6-10 Deca Power 90 sec.
Lying leg curl 3 x 6 401 15-20 sec. t.s.
Standing leg curl 3 x 10 / side Clipping 15-20 sec. t.s.
Seated leg curl 3 x 8 Power 90 sec. t.s.
Quads 1-4 Hack squat 25-20/2 x 15-20 Power 90 sec. (PL)

Leg press (up,center, wide, low) 2 x 8-8-8-8 /2 x 10-10-10-10 Intens 60 sec. (same weight)
2 x 1 min. (PL)
Split squat B.B. 3 x 10-12 / side Intens 15 sec. s.s.
Leg extension (Lying back) 3 x 15 Pump 60 sec. s.s.


Abs Vertical driver 3 x 40-60 30 sec.
Chest 1-4 Incline D.B. Press (30 deg.) 4 x 10-12 Power 60-75 sec.
Incline D.B. Fly (30 deg.) 12-8/12-8/12-8
Low incline D.B. Press (15 deg.) 3 x 10-12 Target
Low incline D.B. Fly (15 deg.) 3 x 12-15 Clipping 45 sec.
Pull over and press (Z-bar) 4 x 10-12 Ctrl 60 sec.
Triceps 1-4 Lying extension Z-bar wide grip 5 x 10-12 Target 45 sec.
French press D.B. 3 x 15-20 Ctrl
Seated lying extension cable 4 x 15-20 Clipping


Abs Swissball twist crunch cable 3 x 20-25 / side Target WYR
Reprise 85%
Back 1-4 Seated row (close grip) 12-8/12-8/12-8/12-8 Power 2 min.
Single arm row Dorian Yates machine 3 x 10-12
Lat pull down (Supination) 2 x 6 Deca Power 30 sec. t.s.
Seated row (wide grip and full incline) 2 x 12 Ctrl 30 sec. t.s.
Pull over D.B. 2 x 25 Pump 60 sec. t.s.
Side single lat pull down 2 x 20 Target
Rear Delt 1-4 Incline Powell raise D.B. (45 deg.) 20/3 x 12 Target None s.s.
Low incline Bent over lateral raise D.B. (15 deg.) 15/3 x 12 45 sec. s.s.
Trapezius Up right row cable 4 x 20 Pump 45-60 sec. (PL)



Abs 1-4 Reverse crunch + vertical driver 3 x amrap + amrap Target WYR
Reprise 85%
Shoulders 1-4 Bardford press 12 x 12 / side Intens 45 sec.
Press machine (any) 4 x 8-12 Power None s.s. (PL)
Standing lateral raise D.B. 4 x 15-20 Hell burn 45 sec. s.s. (PL)
Biceps 1-4 Preacher curl Z- bar 4 x 15-20 Target 45 sec.

Incline D.B. Curl (60 deg.) 20-15-12-10
Standing midline hammer curl D.B. 3 x 12-15
Standing concentred low pully curl 2 x 12-25 Clipping Non-stop


Abs Seated high cable rope crunch (L, C, R) 3 x 20/20/20 30 sec.
Introducing the Super sets
Triceps 1-4 Close grip push down 1 x 20 Target 30 sec.
6 x 8-12 Power 30 sec. s.s.
Dips machine or counterweight or standard 6 x 12-15 Clipping 45 sec. s.s.
Lying extension Z-bar Wide grip 4 x 10-15 Target 45 sec.
French press D.B. or cable 2 x 20-25 Stretch 45 sec.
Biceps 1-4 Standing D.B. curl 1 x 25-30 Warm up None

Seated alternated D.B. curl 5 x 8 Power 15 sec. s.s.
Incline D.B. curl (60 deg.) 5 x 12-15 45 sec. s.s.
Preacher curl Z-bar 2 x 20 Krank 45 sec.
2 x 6-10 Dropset
Single Scott curl D.B. 2 x 15 Clipping 30 sec.



Abs Swissball Twist crunch 4 x 20 / side 30 sec.
Hamstrings 1-4 Lying leg curl D.B. 2 x 12 /2 x 10 /2 x 8 Power 30 sec. s.s.
Seated leg curl 6 x 6 501 60 sec. s.s.
Quads Sumo Leg press 6 x 10 Pump 30 sec. s.s. (PL)

Quads/ Hamstrings Split squat B.B. 6 x 10-12 / side 60 sec. s.s. (PL)
Quads Leg extension (Lying back) 3 x 15 Clipping 30 sec. s.s. (PL)
Hamstrings Kneeling leg curl 3 x 15 60 sec. s.s. (PL)


Abs Kneeling high cable rope crunch 3 x 40-60 Intens 30 sec.
Chest 1-4 Incline bench Press (2 last performed as clauster, 10 sec.) 6 x 12 Power 30 sec. s.s.
Low Incline D.B. Fly (15 deg.) 6 x 12 Target 60-75 sec. s.s.
Low incline D.B. Press (15 deg.) 3 x 12 30 sec. s.s.
Low incline D.B. Fly (15 deg.) 3 x 12 Clipping 60 sec. s.s.
Tri way cable cross over (high, mid, low = 3) 3 x 21 30 sec.
Triceps 1-4 Lying extension wide grip Z-bar + close grip bench 3 x 10-12 +15 Target 60 sec.
Close grip push down 3 x 12-15 Ctrl 15 sec. s.s.
Seated lying extension cable (rope or Z-bar) 3 x 12-15 Clipping 45 sec. s.s.
Low cable French press V-bar 1 x 20-25 Pump None

Hellbarbell Vol.1. (120 Jours)

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Hellbarbell Vol.1. (120 Jours)

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PLAN D’ENTRAÎNEMENT

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

Abreviation Explication Abreviation Explication Abreviation Explication

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 1 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 2 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 3 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Hamstrings 1-4 Lying leg curl D.B. 3 x 20 Ignition 30 sec.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 4 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 5 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 6 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Abs 1-4 Swissball twist crunch 4 x 20 / side Dynamo Back s.s.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 7 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Triceps 1-4 Seated V-bar push down 2 x 20 Ignition MR

Biceps 1-4 Scott curl Straight bar 2 x 20 Ignition MR

Calves 1-4 Seated calves raise 3-5 x 12-15 Power 45 sec.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 8 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Quads 1-4 Leg extension 4 x 20 Pump 30 sec.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 9 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Chest 1-4 Low incline D.B. Press 2 x 20 Ignition MR

Triceps 1-4 V-bar push down 3 x 20 Intens 30 sec.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 10 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 11 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Biceps 1-4 Standing B.B. curl (olympic bar) 2 x 20 Ignition None

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 12 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Quads 1-4 Leg extension 4 x 20 Ignition 30 sec.

Hamstrings 1-4 Seated Leg curl 3 x 8 501 15 sec. s.s.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 13 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 14 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Back 1-4 Seated row (close grip) 2 x 20 Ignition MR

Rear delt 1-4 X-men cable 5 x 12 Clipping 45-60 sec.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 15 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

All delts 1-4 Seated D.B. Press 4 x 8 Power 15 sec. g.s.

Triceps 1-4 V-bar push down 20-20-12-12 Pump Back s.s.

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 16 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Biceps 1-4 Scott curl Z-bar 1 x 15-20 Ignition None

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 17 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Quads 1-4 Leg extension 4 x 20 Pump 30 sec. (PL)

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 18 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Chest 1-4 Incline D.B. Ffly (30 deg.) 2 x 20 Ignition MR

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 19 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Back 1-4 Seated row (close grip) 2 x 20 Ignition MR

Nom du client : Mr.Shape Type d’entraînement : Hypertrophy, Power and strenght

JOUR 20 SEM. EXERCISES RÉPÉTITIONS CYNÉTIK REPOS NOTES

Triceps 1-4 Standing Z-bar push down 3 x 10-12 Power 45 sec.