Rushed workout! Aalis ako eh
PHAT TRAINING - WEEK 4
DAY 6 - CHEST & ARMS DAY
Barbell flat bench press - 6x3 at 135lbs
Barbell incline bench press - 3x8 at 120lbs
DB incline bench flye - 2x15 at 25lbs per side
Push-up - 2x12
Standing DB curl - 3x8 at 25lbs per DB
DB concentration curl - 2x8 at 25lbs
DB hammer curl - 2x12 at 20lbs per DB
Tricep cable pushdown - 2x12 at 100lbs
Day 1 - LOWER BODY POWER DAY
Barbell back squat - 3x5,4,4 at 200,210,220lbs
Barbell hack squat - 2x8 at 180lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x6 at 180bs
Lying leg curl - 2x8 at 100lbs
Smith machine standing calf raise - 4x8 at 240lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 120lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x12
Neutral-grip seated cable row - 3x12,10,10 at 205lbs
DB shrug against bench - 3x12 at 55lbs per DB
Close-grip pulldown - 3x15,10,8 at 125,135,135lbs
Seated DB shoulder press - 3x8 at 45lbs per DB
EZ bar upright row (wide grip) - 2x12 at 70lbs
DB lateral raise - 3x12,12,10 at 25lbs per DB
Inulit ko lang format ng lower body hypertrophy ko last week, since sa bahay lang ako today. Sakit talaga ng lower back, sa tingin ko sa lying leg curl ko nakuha.
PHAT TRAINING - WEEK 5
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 6x3 at 175lb
Sissy squat - 3x10,8,8
Leg extension - 3x15 at 100,100,110lbs
Barbell stiff-legged deadlift - 3x6 at160lbs
Lying leg curl - 3x8 at 85,90,95lbs
Smith machine calf raise - 4x12 at 180lbs
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x3 at 135lbs
Incline barbell bench press - 3x8,8,6 at 125lbs
Incline DB flye - 3x8 at 30lbs per side
Push-up - 3x8
EZ bar preacher curl - 3x8 at 50lbs
DB concentration curl - 2x10,6 at 25,30lbs
DB hammer curl - 2x12 at 25lbs per DB
Close-grip bench press - 3x10,8,8 at 100lbs
Tricep cable pushdown - 2x12,10 at 120lbs
Day 2 - LOWER BODY POWER DAY
Barbell back squat - 3x5,4,4 at 200,215,225lbs
Barbell hack squat - 2x8 at 160lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x6 at 185lbs
Lying leg curl - 3x8 at 80lbs
Smith machine standing calf raise - 4x8 at 180lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 3x3 at 120lbs, 3x3 at 125lbs
Pull-up - 3x8,6,4 at bodyweight
Rack chin - 2x12
Neutral-grip seated cable row - 3x12,10,10 at 210lbs
DB shrug against bench - 3x12 at 60lbs per DB
Close-grip pulldown - 3x15,10,8 at 130,140,140lbs
Seated DB shoulder press - 3x8 at 45lbs per DB
EZ bar upright row (wide grip) - 3x8 at 70lbs
DB lateral raise - 3x10,8,8 at 25,30,30lbs per DB
Sobrang nawalan ng motivation the past few weeks. Sakit sa forearms, lower back, diarrhea, stress sa trabaho, mga buffet... Nagsama-sama lahat at tuluyan na akong tinamad mag workout. Buti na lang at may journal ako dito kaya nagkaroon ako ng sense of accoubtability, na kailangan ko ituloy ang sinimulan ko haha (at summer season na!).
So starting fresh. Medyo deload, switched up a few exercises and rep ranges para medyo bago naman feeling. Here goes.
PHAT TRAINING - WEEK 7
Day 1 - UPPER BODY POWER DAY
One-arm DB row - 3x5 at 60lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5,5,5 at 140,140,145lbs
Weighted chest dip - 3x10 at bodyweight + 20lb plate
Barbell standing overhead press - 3x8,6,6 at 90lbs
Standing curl - 4x6 at 60,50,50,50lbs
Skull crusher - 3x10,10,8 at 45lbs
Day 2 - LOWER BODY POWER DAY
Barbell back squat - 3x5,5,3 at 190,200,210lbs
DB walking lunge - 3x6 at 60lbs per DB
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 2x6 at 185lbs
Lying leg curl - 3x10,10,8 at 75lbs
Standing DB calf raise - 3x12 at 60lbs per DB
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 125lbs
Pull-up - 3x8,6,5 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 135,140,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210lbs
Seated DB shoulder press - 3x8 at 47.5lbs per DB
EZ bar upright row (wide grip) - 3x8 at 70lbs
DB lateral raise - 3x10 at 25lbs per DB
DB standing shrug - 3x12 at 60lbs per DB
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 160lbs
Machine hack squat - 3x10 at 270lbs
Leg press - 2x12 at 350lbs
Leg extension - 3x12 at 110lbs
Stiff-legged deadlift - 3x6 at110lbs
Lying leg curl - 3x10,10,8 at 85lbs
Calf raise on leg press machine - 4x15 at 260lbs
Seated calf raise - 3x12 at 130lbs
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x3 at 140lbs
Incline barbell bench press - 3x8,6,6 at 130lbs
Incline DB flye - 3x8 at 32.5lbs per side
Push-up - 3x10
EZ bar standing curl - 3x8,8,6 at 55lbs
DB concentration curl - 2x10,6 at 25,30lbs
DB hammer curl - 3x8 at 30lbs per DB
Close-grip bench press - 3x10,8,8 at 105lbs
Tricep cable pushdown - 2x10 at 130lbs
One-arm DB row - 3x5 at 65lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5 at 145lbs
Weighted chest dip - 3x10 at bodyweight + 22.5lb plate
Barbell standing overhead press - 4x8,8,5,5 at 50,90,95,95lbs
Standing DB curl - 4x6 at 30lbs per DB
Skull crusher - 3x10,10,8 at 50lbs
I've decided to cut out lower body power day for a couple of weeks to see if my lower back pain goes away. Intense na rin naman yung lower body hypertrophy day eh tapos naiipit na blood circulation ko sa binti dahil sa sikip ng pants sa hita lol
45 minute cardio today (30 minute jog-walk-sprint intervals with my huskies + 15 minute cardio I saw on YouTube haha) in preparation also for a 10k run I'm joining this April
45 minute cardio today (30 minute jog-walk-sprint intervals with my huskies + 15 minute cardio I saw on YouTube haha) in preparation also for a 10k run I'm joining this April
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 125lbs
Pull-up - 3x8,6,6 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 140,140,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210,215,215lbs
DB rear delt raise (seated) - 3x8 at 20lbs per DB
Seated DB shoulder press - 3x8,8,6 at 50lbs per DB
EZ bar upright row - 3x8 at 70lbs
DB lateral raise - 3x10 at 25lbs per DB
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 170lbs
Machine hack squat - 3x10 at 280lbs
Leg press - 2x10 at 360lbs (lower back pain!)
Leg extension - 3x12 at 115lbs
Romanian deadlift - 3x6 at 130lbs
Lying leg curl - 3x10,10,8 at 90lbs
Calf raise on leg press machine - 4x15 at 270lbs
Seated calf raise - 5x8 at 135lbs
Core
Ab wheel - 3x8
Oblique DB side bends - 3x12 at 15lbs per side
Roman chair leg raise - 3x8
Laaaattteee night workout. Puyat na naman bukas hay
PHAT TRAINING - WEEK 8
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x5,5,10,10,8,6 at 120lbs
Incline DB flye - 3x8 at 35lbs per side
Push-up - 3x10
EZ bar standing curl - 3x6 at 60lbs
DB hammer curl - 3x8 at 30lbs per DB
Close-grip bench press - 3x8 at 100lbs
Tricep cable pushdown - 2x8 at 135lbs
One-arm DB row - 3x5 at 65lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x3,3,5 at 150,150,140lbs
Weighted chest dip - 3x10 at bodyweight + 25lb plate
Barbell standing overhead press - 3x8,6,6 at 90,92.5,92.5lbs
Standing DB curl - 3x8 at 32.5lbs per DB
Skull crusher - 3x8 at 55lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 130lbs
Pull-up - 3x8,7,6 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 140,145,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210,215,215lbs
DB rear delt raise (seated) - 3x8 at 25,25,20lbs per DB
Seated DB shoulder press - 3x8,8,6 at 50lbs per DB
EZ bar upright row - 3x8 at 75lbs
DB lateral raise - 3x10 at 25lbs per DB
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 180lbs
Machine hack squat - 3x12,10,10 at 280lbs
Leg press - 3x10,8,8 at 360lbs (lower back pain!)
Leg extension - 3x12 at 120lbs
Romanian deadlift - 3x6 at 140lbs
Lying leg curl - 3x10,10,8 at 95lbs
Calf raise on leg press machine - 4x15 at 270lbs
Seated calf praise - 5x8 at 140lbs
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x5,5,8,8,8,8 at 120lbs
Incline DB flye - 3x8 at 35lbs per side
Push-up - 4x12,12,12,10
DB alternating standing curl - 3x8 at 25lbs per DB
DB hammer curl - 3x10 at 25lbs per DB
Close-grip bench press - 3x8,8,6 at 100lbs
Tricep cable pushdown - 3x10 at 100lbs
One-arm DB row - 3x5 at 65lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5 at 140lbs
Weighted chest dip - 3x10 at bodyweight + 25lb plate
Seated DB press - 3x6 at 50lbs per DB
DB concentration curl - 3x8 at 25lbs
Tricep kickback - 3x8 at 25lbs per DB
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 130lbs
Pull-up - 3x8,7,7 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 140,145,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210,215,215lbs
Seated DB shoulder press - 3x8,8,6 at 50lbs per DB
EZ bar upright row - 3x8 at 75lbs
DB lateral raise - 3x10 at 25lbs per DB
DB standing shrug - 3x12 at 50lbs per DB
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 1x6 at 180lbs,2x6 at 190lbs
Machine hack squat - 3x10 at 290lbs
Leg press - 3x10,8,8 at 360lbs
Leg extension - 3x12,11,11 at 125lbs
Romanian deadlift - 3x6 at 150lbs
Lying leg curl - 3x8 at 100lbs
Calf raise on leg press machine - 4x15 at 280lbs
Seated calf praise - 5x8 at 145lbs
Comments
PHAT TRAINING - WEEK 4
DAY 6 - CHEST & ARMS DAY
Barbell flat bench press - 6x3 at 135lbs
Barbell incline bench press - 3x8 at 120lbs
DB incline bench flye - 2x15 at 25lbs per side
Push-up - 2x12
Standing DB curl - 3x8 at 25lbs per DB
DB concentration curl - 2x8 at 25lbs
DB hammer curl - 2x12 at 20lbs per DB
Tricep cable pushdown - 2x12 at 100lbs
Day 1 - LOWER BODY POWER DAY
Barbell back squat - 3x5,4,4 at 200,210,220lbs
Barbell hack squat - 2x8 at 180lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x6 at 180bs
Lying leg curl - 2x8 at 100lbs
Smith machine standing calf raise - 4x8 at 240lbs
PHAT TRAINING - WEEK 5
Day 2 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 120lbs
Pull-up - 3x8,7,6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5 at 140lbs
Weighted chest dip - 2x12 at bodyweight + 20lb plate
Barbell standing overhead press - 3x8,6,6 at 90,95,100lbs
Standing DB curl - 3x8 at 25lbs per DB
Skull crusher - 3x8,8,6 at 60lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 120lbs
Pull-up - 2x8 at bodyweight
Rack chin - 2x12
Neutral-grip seated cable row - 3x12,10,10 at 205lbs
DB shrug against bench - 3x12 at 55lbs per DB
Close-grip pulldown - 3x15,10,8 at 125,135,135lbs
Seated DB shoulder press - 3x8 at 45lbs per DB
EZ bar upright row (wide grip) - 2x12 at 70lbs
DB lateral raise - 3x12,12,10 at 25lbs per DB
PHAT TRAINING - WEEK 5
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 6x3 at 175lb
Sissy squat - 3x10,8,8
Leg extension - 3x15 at 100,100,110lbs
Barbell stiff-legged deadlift - 3x6 at160lbs
Lying leg curl - 3x8 at 85,90,95lbs
Smith machine calf raise - 4x12 at 180lbs
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x3 at 135lbs
Incline barbell bench press - 3x8,8,6 at 125lbs
Incline DB flye - 3x8 at 30lbs per side
Push-up - 3x8
EZ bar preacher curl - 3x8 at 50lbs
DB concentration curl - 2x10,6 at 25,30lbs
DB hammer curl - 2x12 at 25lbs per DB
Close-grip bench press - 3x10,8,8 at 100lbs
Tricep cable pushdown - 2x12,10 at 120lbs
Day 1 - UPPER BODY POWER DAY
Bent-over barbell row - 3x5 at 130lbs
Pull-up - 3x8,6,6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5,5,5 at 140,140,145lbs
Weighted chest dip - 2x12 at bodyweight + 25lb plate
Barbell standing overhead press - 3x8,6,6 at 90,100,100lbs
Standing EZ bar curl - 4x6 at 60lbs
Skull crusher - 3x10,10,8 at 40lbs
Day 2 - LOWER BODY POWER DAY
Barbell back squat - 3x5,4,4 at 200,215,225lbs
Barbell hack squat - 2x8 at 160lbs
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 3x6 at 185lbs
Lying leg curl - 3x8 at 80lbs
Smith machine standing calf raise - 4x8 at 180lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 3x3 at 120lbs, 3x3 at 125lbs
Pull-up - 3x8,6,4 at bodyweight
Rack chin - 2x12
Neutral-grip seated cable row - 3x12,10,10 at 210lbs
DB shrug against bench - 3x12 at 60lbs per DB
Close-grip pulldown - 3x15,10,8 at 130,140,140lbs
Seated DB shoulder press - 3x8 at 45lbs per DB
EZ bar upright row (wide grip) - 3x8 at 70lbs
DB lateral raise - 3x10,8,8 at 25,30,30lbs per DB
So starting fresh. Medyo deload, switched up a few exercises and rep ranges para medyo bago naman feeling. Here goes.
PHAT TRAINING - WEEK 7
Day 1 - UPPER BODY POWER DAY
One-arm DB row - 3x5 at 60lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5,5,5 at 140,140,145lbs
Weighted chest dip - 3x10 at bodyweight + 20lb plate
Barbell standing overhead press - 3x8,6,6 at 90lbs
Standing curl - 4x6 at 60,50,50,50lbs
Skull crusher - 3x10,10,8 at 45lbs
Day 2 - LOWER BODY POWER DAY
Barbell back squat - 3x5,5,3 at 190,200,210lbs
DB walking lunge - 3x6 at 60lbs per DB
Leg extension - 2x12 at 150lbs
Barbell stiff-legged deadlift - 2x6 at 185lbs
Lying leg curl - 3x10,10,8 at 75lbs
Standing DB calf raise - 3x12 at 60lbs per DB
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 125lbs
Pull-up - 3x8,6,5 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 135,140,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210lbs
Seated DB shoulder press - 3x8 at 47.5lbs per DB
EZ bar upright row (wide grip) - 3x8 at 70lbs
DB lateral raise - 3x10 at 25lbs per DB
DB standing shrug - 3x12 at 60lbs per DB
PHAT TRAINING - WEEK 7
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 160lbs
Machine hack squat - 3x10 at 270lbs
Leg press - 2x12 at 350lbs
Leg extension - 3x12 at 110lbs
Stiff-legged deadlift - 3x6 at110lbs
Lying leg curl - 3x10,10,8 at 85lbs
Calf raise on leg press machine - 4x15 at 260lbs
Seated calf raise - 3x12 at 130lbs
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x3 at 140lbs
Incline barbell bench press - 3x8,6,6 at 130lbs
Incline DB flye - 3x8 at 32.5lbs per side
Push-up - 3x10
EZ bar standing curl - 3x8,8,6 at 55lbs
DB concentration curl - 2x10,6 at 25,30lbs
DB hammer curl - 3x8 at 30lbs per DB
Close-grip bench press - 3x10,8,8 at 105lbs
Tricep cable pushdown - 2x10 at 130lbs
Core workout (para chill muna bukas)
@SIR CORE
Yes. Halatang di ko pa naaabot lol (though plano ko mag test ng 1RM ng conventional DL one of these days)! Summer body muna habol ko ngayon
Day 1 - UPPER BODY POWER DAY
One-arm DB row - 3x5 at 65lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5 at 145lbs
Weighted chest dip - 3x10 at bodyweight + 22.5lb plate
Barbell standing overhead press - 4x8,8,5,5 at 50,90,95,95lbs
Standing DB curl - 4x6 at 30lbs per DB
Skull crusher - 3x10,10,8 at 50lbs
45 minute cardio today (30 minute jog-walk-sprint intervals with my huskies + 15 minute cardio I saw on YouTube haha) in preparation also for a 10k run I'm joining this April
Anong event? Ito ba yung timed?
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 125lbs
Pull-up - 3x8,6,6 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 140,140,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210,215,215lbs
DB rear delt raise (seated) - 3x8 at 20lbs per DB
Seated DB shoulder press - 3x8,8,6 at 50lbs per DB
EZ bar upright row - 3x8 at 70lbs
DB lateral raise - 3x10 at 25lbs per DB
@core
Hindi naman, fun run lang
PHAT TRAINING - WEEK 8
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 170lbs
Machine hack squat - 3x10 at 280lbs
Leg press - 2x10 at 360lbs (lower back pain!)
Leg extension - 3x12 at 115lbs
Romanian deadlift - 3x6 at 130lbs
Lying leg curl - 3x10,10,8 at 90lbs
Calf raise on leg press machine - 4x15 at 270lbs
Seated calf raise - 5x8 at 135lbs
Core
Ab wheel - 3x8
Oblique DB side bends - 3x12 at 15lbs per side
Roman chair leg raise - 3x8
PHAT TRAINING - WEEK 8
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x5,5,10,10,8,6 at 120lbs
Incline DB flye - 3x8 at 35lbs per side
Push-up - 3x10
EZ bar standing curl - 3x6 at 60lbs
DB hammer curl - 3x8 at 30lbs per DB
Close-grip bench press - 3x8 at 100lbs
Tricep cable pushdown - 2x8 at 135lbs
Day 1 - UPPER BODY POWER DAY
One-arm DB row - 3x5 at 65lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x3,3,5 at 150,150,140lbs
Weighted chest dip - 3x10 at bodyweight + 25lb plate
Barbell standing overhead press - 3x8,6,6 at 90,92.5,92.5lbs
Standing DB curl - 3x8 at 32.5lbs per DB
Skull crusher - 3x8 at 55lbs
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 130lbs
Pull-up - 3x8,7,6 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 140,145,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210,215,215lbs
DB rear delt raise (seated) - 3x8 at 25,25,20lbs per DB
Seated DB shoulder press - 3x8,8,6 at 50lbs per DB
EZ bar upright row - 3x8 at 75lbs
DB lateral raise - 3x10 at 25lbs per DB
PHAT TRAINING - WEEK 9
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 3x6 at 180lbs
Machine hack squat - 3x12,10,10 at 280lbs
Leg press - 3x10,8,8 at 360lbs (lower back pain!)
Leg extension - 3x12 at 120lbs
Romanian deadlift - 3x6 at 140lbs
Lying leg curl - 3x10,10,8 at 95lbs
Calf raise on leg press machine - 4x15 at 270lbs
Seated calf praise - 5x8 at 140lbs
DAY 6 - CHEST & ARMS HYPERTROPHY DAY
Barbell flat bench press - 6x5,5,8,8,8,8 at 120lbs
Incline DB flye - 3x8 at 35lbs per side
Push-up - 4x12,12,12,10
DB alternating standing curl - 3x8 at 25lbs per DB
DB hammer curl - 3x10 at 25lbs per DB
Close-grip bench press - 3x8,8,6 at 100lbs
Tricep cable pushdown - 3x10 at 100lbs
Day 1 - UPPER BODY POWER DAY
One-arm DB row - 3x5 at 65lbs
Pull-up - 1x8 at bodyweight, 2x6 at bodyweight+15lb plate
Rack chin - 2x12
Flat barbell press - 3x5 at 140lbs
Weighted chest dip - 3x10 at bodyweight + 25lb plate
Seated DB press - 3x6 at 50lbs per DB
DB concentration curl - 3x8 at 25lbs
Tricep kickback - 3x8 at 25lbs per DB
DAY 4 - BACK AND SHOULDER HYPERTROPHY DAY
Barbell bent-over row - 6x3 at 130lbs
Pull-up - 3x8,7,7 at bodyweight
Rack chin - 2x12
Close-grip pulldown - 3x15,10,8 at 140,145,145lbs
Neutral-grip seated cable row - 3x12,10,10 at 210,215,215lbs
Seated DB shoulder press - 3x8,8,6 at 50lbs per DB
EZ bar upright row - 3x8 at 75lbs
DB lateral raise - 3x10 at 25lbs per DB
DB standing shrug - 3x12 at 50lbs per DB
PHAT TRAINING - WEEK 10
DAY 5 - LOWER BODY HYPERTROPHY DAY
Barbell back squat - 1x6 at 180lbs,2x6 at 190lbs
Machine hack squat - 3x10 at 290lbs
Leg press - 3x10,8,8 at 360lbs
Leg extension - 3x12,11,11 at 125lbs
Romanian deadlift - 3x6 at 150lbs
Lying leg curl - 3x8 at 100lbs
Calf raise on leg press machine - 4x15 at 280lbs
Seated calf praise - 5x8 at 145lbs
Incline bench dumbbell flye - 4x6 at 35lbs per dumbbell
Chest dip - 3x10 at bodyweight
Wide stance push-up - 2x10
Regular push-up - 3x8
Standing EZ bar curl - 4x8 at 40lbs
One-arm dumbbell preacher curl - 3x8 at 25lbs
Dumbbell hammer curl - 3x8 at 25lbs per dumbbell
Behind-the-head tricep bar extension - 3x10 at 30lbs
Rope tricep pushdown - 4x10 at 80lbs
Will change programs starting next week.
tapos na sa PHAT bro? anu program isunod mo?