@nrg500@BANE Here's my program... 4 day split. Any insights? I'll be doing this for a minimum 2 months until I gain strength (and hopefully definition).
@BANE, mahirap pala siya. Akala ko, pag regular ka na nagwork out and following a diet, you'll get ripped agad in a few months. Pero hindi pala. It takes dedication, patience and lots of time.
Karamihan ng nasa fitness industry (mostly abroad) fitness ang kabuhayan nila. Mapa YT, FB, IG, supplements, personal training, magazines, modeling, sales ng supps, apparels, drugs at g4p pa nga. Kaya they will make you buy into their shit. Kumpara mo sila sa mga kagaya natin na ordinaryong tao na may trabaho, pamilya at sinisingit lang ang pagbubuhat dahil madami tayong responsibility. Kung may trabaho yuung Aesthetic Crew I dont think may time pa sila magfilm, magedit at upload ng vids dahil kulang 24 hours sa mga kagaya natin. Pati selfie nga hindi na halos magawa pag nagmamadali ka magbuhat. Tsaka sino sa mga yan may asawa at anak? Kahit mga Idol ko sa fitness walang asawa at anak e. So I assume they can't give up their love for muscles and fame. Kaya eto tayong mga ordinaryong tao, madali mapaniwala sa kanila kasi DEDICATED daw sila, THEY KNOW SOMETHING THAT WE DONT, blah blah...
15 mins, HIIT = 1 min walk (6), 1 min run (10/12/14)
1. Squats - 2 sets x 110lbs x 15 reps
2. Dumbbell Lunges - 1 set x 30lbs x 15 reps (per hand/side)
1 set x 35lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 1 set x 40lbs x 30 reps (per hand)
1 set x 45lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
10 mins, HIIT = 5 min walk (6), 5 min run (10)
1. Squats - 2 sets x 140lbs x 15 reps
2. Dumbbell Lunges - 2 sets x 35lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 2 sets x 45lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
looks good bro @scorched same question with aestec, ano splits mo? pag ako nasa sapatos mo, and feel ko kaya ko pa ung load sa compunds, ill drop the 15 reps. ill stick to 6-12 (from that range) increase in intensity, personally yan kasi mas ramdam ko ung bigat sa ganun range, if i can do 15 reps sa compounds, d na ko na chechalenge maxado. parang warm up nalang ung dating nung bigat.
Warm up: 15 mins 1 min. walk/ 2 min. run (10,11,12)
1 min walk/ 1 min run (10)
1 min walk/ 2 min. run (10)
1 min walk/ 3 min. run (11)
1 min walk/ 3 min run (11)
1 min walk/ 1 min run (12)
1. Squats - 1 set x 15 reps x 90lbs
1 set x 12 reps x 120lbs per hand
1 set x 10 reps x 150lbs per hand
2. Leg Extensions - 1 set x 15 reps x 75lbs
1 set x 12 reps x 90lbs
1 set x 10 reps x 110lbs
3. Standing Calf Raises - 1 set x 30 reps x 40lbs/hand
1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 50lbs/hand
4. Seated Calf Raise - 1 set x 30 reps x 90lbs
1 set x 30 reps x 90lbs
1 set x 20 reps x 90lbs
5. Shoulder Press - 1 set x 15 reps x 25lbs
1 set x 12 reps x 30lbs
1 set x 10 reps x 30lbs
6. Lateral Raises - 1 set x 15 reps x 12.5lbs/hand
1 set x 12 reps x 17.5lbs/hand
1 set x 10 reps x 20lbs/hand
7. Dumbbell Shrugs - 1 set x 15 reps x 30lbs/hand
1 set x 12 reps x 35lbs/hand
1 set x 10 reps x 40lbs/hand
8. Tricep Pushdown - 1 set x 15 reps x 80lbs
1 set x 12 reps x 90lbs
1 set x 10 reps x 100lbs
9. Hammer Curls - 1 set x 15 reps x 20lbs
1 set x 12 reps x 25lbs
1 set x 10 reps x 25lbs
Warm up: 15 mins walk, then run
2 min walk (6)
1 min walk, 2 min run (10.5)
1 min walk, 2 min run (11)
1 min walk, 2 min run (11.5)
1 min walk, 2 min run (12)
1 min walk (6)
1. Flat Bench Press - 1 set x 12 reps x 99lbs
1 set x 10 reps x 110lbs
1 set x 8 reps x 121lbs
2. Incline Flyes - 1 set x 12 reps x 16.5lbs
1 set x 10 reps x 20lbs
1 set x 8 reps x 25lbs
3. Chins - 1 set x 12 reps x -10 level
1 set x 10 reps x - 9 level
1 set x 8 reps x -8 level
4. Machine Rows - 1 set x 12 reps x 100lbs
1 set x 10 reps x 110lbs
1 set x 8 reps x 120lbs
5. Standing Barbell Curls - 1 set x 12 reps x 45lbs
1 set x 10 reps x 55lbs
1 set x 8 reps x 60lbs
6. Concentration Curls - 1 set x 12 reps x 20lbs
1 set x 10 reps x 25lbs
1 set x 8 reps x 25lbs
7. Crunches/Toes to Heaven - 1 set x 20/20 reps x bodyweight
1 set x 20/20 reps x bodyweight
1 set x 20/20 reps x bodyweight
8. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 12 reps x bodyweight
1 set x 10 reps x bodyweight
9. Tricep Pushdown - 1 set x 12 reps x 80lbs
1 set x 10 reps x 90lbs
1 set x 8 reps x 100lbs
Warm up: 15 mins walk, then run
2 min walk (6)
1 min walk, 2 min run (10.5)
1 min walk, 2 min run (11)
1 min walk, 2 min run (11.5)
1 min walk, 2 min run (12)
1 min walk (6)
1. Flat Bench Press - 1 set x 12 reps x 99lbs
1 set x 10 reps x 110lbs
1 set x 8 reps x 121lbs
2. Incline Flyes - 1 set x 12 reps x 16.5lbs
1 set x 10 reps x 20lbs
1 set x 8 reps x 25lbs
3. Chins - 1 set x 12 reps x -10 level
1 set x 10 reps x - 9 level
1 set x 8 reps x -8 level
4. Machine Rows - 1 set x 12 reps x 100lbs
1 set x 10 reps x 110lbs
1 set x 8 reps x 120lbs
5. Standing Barbell Curls - 1 set x 12 reps x 45lbs
1 set x 10 reps x 55lbs
1 set x 8 reps x 60lbs
6. Concentration Curls - 1 set x 12 reps x 20lbs
1 set x 10 reps x 25lbs
1 set x 8 reps x 25lbs
7. Crunches/Toes to Heaven - 1 set x 20/20 reps x bodyweight
1 set x 20/20 reps x bodyweight
1 set x 20/20 reps x bodyweight
8. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 12 reps x bodyweight
1 set x 10 reps x bodyweight
9. Tricep Pushdown - 1 set x 12 reps x 80lbs
1 set x 10 reps x 90lbs
1 set x 8 reps x 100lbs
Everything in your program should have a purpose.
Like, what is the purpose of too much cardio in the beginning of your lifting session ?
If you are worried about warm up, then do light sets first. For example, Monday is chest day and your chest exercises for that session are bench press, inclined press, and cable flyes. At the start of your workout, lift only 50% to 60% of your capacity in the bench press for 1 to 3 sets. If your work set is 180 lbs x 6 reps, then your warm up sets could look like this 90 lbs x 6 reps, 100 lbs x 6 reps, 120 lbs x 6 reps. No need to do a warm up for the following chest exercises. If that session also includes leg exercises, you only need to warm up in the first leg exercise
Lastly, as a skinny fat person, you would benefit more with 3 sets of heavy weight. Heavy set means lifting weight that you could lift properly for 4 to 6 reps
Stop trying to do fat loss and muscle gain at the same time, you'll achieve nothing
Comments
Mon/Tues = Workout 1
Thurs/Fri = Workout 2
WORKOUT 1:
Flat Bench Presses - 10-12 Reps
Incline Flyes - 10-12 Reps
Chins - 10-12 Reps
One-Arm Rows - 10-12 Reps
Standing Barbells Curls - 10-12 Reps
Concentration Curls - 10-12 Reps
Crunches - 20-30 Reps
Leg Raises - 15-20 Reps
WORKOUT 2:
Squats - 12-15 Reps
Leg Extensions - 12-15 Reps
Lying Leg Curls - 15-20 Reps
Standing Calf Raises - 15-20 Reps
Seated Calf Raises - 15-20 Reps
Shoulder Presses - 12-15 Reps
Lateral Raises - 12-15 Reps
Dumbell Shrugs - 12-15 Reps
Triceps Pushdowns - 10-12 Reps
One-Arm Cable Pushdowns - 10-12 Reps
15 mins, HIIT = 1 min walk (6), 1 min run (10-14)
1. Squats - 2 sets x 90lbs x 15 reps
2. Dumbbell Lunges - 2 sets x 30lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 2 sets x 40lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
10 mins, HIIT = 5 min walk (6), 5 min run (10)
1. Squats - 2 sets x 110lbs x 15 reps
2. Dumbbell Lunges - 2 sets x 30lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 2 sets x 45lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
Calorie Intake: 2,508.19
Prot: 136.06
Fat: 120.71
Carbs: 219.39
15 mins, HIIT = 1 min run (6), 1 min walk (10-14)
1. Flat Bench Press - 2 sets x 110lbs x 15 reps
2. Machine Row - 2 sets x 90lbs x 15 reps
3. Standing Military Press - 2 sets x 30lbs x 15 reps
4. Barbell Curl - 2 sets x 50lbs x 15 reps
5. Triceps Extensions - 2 sets x 20lbs x 15 reps
10 mins, HIIT = 5 min walk (6), 5 min run (10)
1. Flat Bench Press - 2 sets x 132lbs x 15 reps
2. Machine Row - 2 sets x 110lbs x 15 reps
3. Standing Military Press - 2 sets x 30lbs x 15 reps
4. Barbell Curl - 2 sets x 50lbs x 15 reps
5. Triceps Extensions - 2 sets x 25lbs x 15 reps
Calorie Intake: 2,451.70
Prot: 179.89
Fat: 107.34
Carbs: 191.52
15 mins, HIIT = 1 min walk (6), 1 min run (10-14)
1. Squats - 2 sets x 118lbs x 15 reps
2. Dumbbell Lunges - 2 sets x 30lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 2 sets x 40lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
10 mins, HIIT = 5 min walk (6), 5 min run (10)
1. Squats - 2 sets x 132lbs x 15 reps
2. Dumbbell Lunges - 2 sets x 35lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 2 sets x 45lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
Calorie Intake: 2,506.19
Prot: 166.46
Fat: 65.91
Carbs: 311.79
15 mins, HIIT = 1 min run (6), 1 min walk (10-14)
1. Flat Bench Press - 2 sets x 110lbs x 15 reps
2. Machine Row - 2 sets x 100lbs x 15 reps
3. Standing Military Press - 2 sets x 25lbs x 15 reps
4. Barbell Curl - 2 sets x 50lbs x 15 reps
5. Triceps Extensions - 2 sets x 20lbs x 15 reps
6. Incline Bench Press - 2 sets x 110lbs x 10 reps
10 mins, HIIT = 5 min walk (6), 5 min run (10)
1. Flat Bench Press - 2 sets x 110lbs x 15 reps
2. Machine Row - 2 sets x 110lbs x 15 reps
3. Standing Military Press - 2 sets x 25lbs x 15 reps
4. Barbell Curl - 2 sets x 50lbs x 15 reps
5. Triceps Extensions - 2 sets x 20lbs x 15 reps
Calorie Intake: 2,163.80
Prot: 129.50
Fat: 79.00
Carbs: 233.70
15 mins, HIIT = 1 min walk (6), 1 min run (10/12/14)
1. Squats - 2 sets x 110lbs x 15 reps
2. Dumbbell Lunges - 1 set x 30lbs x 15 reps (per hand/side)
1 set x 35lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 1 set x 40lbs x 30 reps (per hand)
1 set x 45lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
10 mins, HIIT = 5 min walk (6), 5 min run (10)
1. Squats - 2 sets x 140lbs x 15 reps
2. Dumbbell Lunges - 2 sets x 35lbs x 15 reps (per hand/side)
3. Standing Calf Raises - 2 sets x 45lbs x 30 reps (per hand)
4. Crunches - 2 sets x bodyweight x 40 reps
5. Crunches - Elbow to Knees - 2 sets x bodyweight x 30 reps
Calorie Intake: 2,457.19
Prot: 134.96
Fat: 110.11
Carbs: 231.59
Warm up: 5 mins walk (6), 5 mins run (10)
1. Flat Bench Press - 1 set x 15 reps x 94lbs
1 set x 12 reps x 104lbs
1 set x 10 reps x 114lbs
2. Incline Flyes - 1 set x 15 reps x 20lbs
1 set x 12 reps x 25lbs
1 set x 10 reps x 25lbs
3. Lateral Pulldowns - 1 set x 15 reps x 60lbs
1 set x 12 reps x 75lbs
1 set x 10 reps x 90lbs
4. Machine Rows - 1 set x 15 reps x 90lbs
1 set x 12 reps x 110lbs
1 set x 10 reps x 120lbs
5. Standing Barbell Curls - 1 set x 15 reps x 40lbs
1 set x 12 reps x 50lbs
1 set x 10 reps x 60lbs
6. Concentration Curls - 1 set x 15 reps x 20lbs
1 set x 12 reps x 25lbs
1 set x 10 reps x 25lbs
7. Crunches/Toes to Heaven/Elbows to Knees -
1 set x 20/20/30 reps x bodyweight
1 set x 20/20/30 reps x bodyweight
1 set x 20/20/30 reps x bodyweight
8. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 12 reps x bodyweight
1 set x 10 reps x bodyweight
I would love to hear your inputs on this...@Bane @badass_vinch @Aestecniques @nrg500
@Aestecniques medyo hindi ko naramdaman yung "pagod" na nararamdaman ko after a heavy workout.
@BANE Mukhang need ko nga ibaba yung reps at itaas yung weight na binubuhat ko. Benchmark palang naman yan. I'll adjust it reps and weights next week.
Rest day lang muna. Nanibago sa new workout program.
Warm up: 10 mins 1 min. walk/ 1 min. run (10/11/12/13)
1. Squats - 1 set x 15 reps x 110lbs
1 set x 12 reps x 132lbs
1 set x 10 reps x 154lbs
2. Standing Shoulder Press- 1 set x 15 reps x 25lbs per hand
1 set x 12 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
3. Machine Row- 1 set x 15 reps x 100lbs
1 set x 12 reps x 110lbs
1 set x 10 reps x 120lbs
4. Leg Curls- 1 set x 15 reps x 50lbs
1 set x 12 reps x 60lbs
1 set x 10 reps x 70lbs
5. Leg Extensions- 1 set x 15 reps x 70lbs
1 set x 12 reps x 80lbs
1 set x 10 reps x 90lbs
6. Back Hyperextensions- 1 set x 15 reps x bodyweight
1 set x 12 reps x bodyweight + 10lba
1 set x 10 reps x bodyweight + 10lbs
7. Lateral Pulldowns- 1 set x 15 reps x 70lbs
1 set x 12 reps x 80lbs
1 set x 10 reps x 90lbs
8. Lateral Raises- 1 set x 15 reps x 16.5lbs per hand
1 set x 12 reps x 16.5lbs per hand
1 set x 10 reps x 20lbs per hand
Then 40 minutes half court basketball for cardio.
Warm up: 15 mins 1 min. walk/ 1 min. run (10)
1 min walk/ 2 min. run (11)
2 min walk/ 2 min. run (11)
2 min walk/ 2 min run (12)
1. Standing Shoulder Press- 1 set x 10 reps x 25lbs per hand
1 set x 8 reps x 30lbs per hand
1 set x 8 reps x 30lbs per hand
2. Machine Row- 1 set x 15 reps x 100lbs
1 set x 12 reps x 110lbs
1 set x 12 reps x 120lbs
3. Leg Curls- 1 set x 12 reps x 50lbs
1 set x 10 reps x 60lbs
1 set x 10 reps x 70lbs
4. Leg Extensions- 1 set x 12 reps x 70lbs
1 set x 10 reps x 80lbs
1 set x 10 reps x 90lbs
5. Barbell Press - 1 set x 10 reps x 110lbs
1 set x 8 reps x 132lbs
1 set x 8 reps x 132lbs
6. Incline Press - 1 set x 10 reps x 110lbs
1 set x 8 reps x 132lbs
1 set x 8 reps x 132lbs
7. Dumbbell Flyes - 1 set x 12 reps x 16.5lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 10 reps x 25lbs/hand
8. Standing Calf Raises - 1 set x 30 reps x 40lbs/hand
1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 45lbs/hand
9. EZ Barbell Curls - 1 set x 15 reps x 46lbs
1 set x 12 reps x 57lbs
1 set x 12 reps x 57lbs
Warm up: 15 mins 1 min. walk/ 2 min. run (10,11,12)
1 min walk/ 1 min run (10)
1 min walk/ 2 min. run (10)
1 min walk/ 3 min. run (11)
1 min walk/ 3 min run (11)
1 min walk/ 1 min run (12)
1. Squats - 1 set x 15 reps x 90lbs
1 set x 12 reps x 120lbs per hand
1 set x 10 reps x 150lbs per hand
2. Leg Extensions - 1 set x 15 reps x 75lbs
1 set x 12 reps x 90lbs
1 set x 10 reps x 110lbs
3. Standing Calf Raises - 1 set x 30 reps x 40lbs/hand
1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 50lbs/hand
4. Seated Calf Raise - 1 set x 30 reps x 90lbs
1 set x 30 reps x 90lbs
1 set x 20 reps x 90lbs
5. Shoulder Press - 1 set x 15 reps x 25lbs
1 set x 12 reps x 30lbs
1 set x 10 reps x 30lbs
6. Lateral Raises - 1 set x 15 reps x 12.5lbs/hand
1 set x 12 reps x 17.5lbs/hand
1 set x 10 reps x 20lbs/hand
7. Dumbbell Shrugs - 1 set x 15 reps x 30lbs/hand
1 set x 12 reps x 35lbs/hand
1 set x 10 reps x 40lbs/hand
8. Tricep Pushdown - 1 set x 15 reps x 80lbs
1 set x 12 reps x 90lbs
1 set x 10 reps x 100lbs
9. Hammer Curls - 1 set x 15 reps x 20lbs
1 set x 12 reps x 25lbs
1 set x 10 reps x 25lbs
Warm up: 15 mins walk, then run
2 min walk (6)
1 min walk, 2 min run (10.5)
1 min walk, 2 min run (11)
1 min walk, 2 min run (11.5)
1 min walk, 2 min run (12)
1 min walk (6)
1. Flat Bench Press - 1 set x 12 reps x 99lbs
1 set x 10 reps x 110lbs
1 set x 8 reps x 121lbs
2. Incline Flyes - 1 set x 12 reps x 16.5lbs
1 set x 10 reps x 20lbs
1 set x 8 reps x 25lbs
3. Chins - 1 set x 12 reps x -10 level
1 set x 10 reps x - 9 level
1 set x 8 reps x -8 level
4. Machine Rows - 1 set x 12 reps x 100lbs
1 set x 10 reps x 110lbs
1 set x 8 reps x 120lbs
5. Standing Barbell Curls - 1 set x 12 reps x 45lbs
1 set x 10 reps x 55lbs
1 set x 8 reps x 60lbs
6. Concentration Curls - 1 set x 12 reps x 20lbs
1 set x 10 reps x 25lbs
1 set x 8 reps x 25lbs
7. Crunches/Toes to Heaven - 1 set x 20/20 reps x bodyweight
1 set x 20/20 reps x bodyweight
1 set x 20/20 reps x bodyweight
8. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 12 reps x bodyweight
1 set x 10 reps x bodyweight
9. Tricep Pushdown - 1 set x 12 reps x 80lbs
1 set x 10 reps x 90lbs
1 set x 8 reps x 100lbs
Everything in your program should have a purpose.
Like, what is the purpose of too much cardio in the beginning of your lifting session ?
If you are worried about warm up, then do light sets first. For example, Monday is chest day and your chest exercises for that session are bench press, inclined press, and cable flyes. At the start of your workout, lift only 50% to 60% of your capacity in the bench press for 1 to 3 sets. If your work set is 180 lbs x 6 reps, then your warm up sets could look like this 90 lbs x 6 reps, 100 lbs x 6 reps, 120 lbs x 6 reps. No need to do a warm up for the following chest exercises. If that session also includes leg exercises, you only need to warm up in the first leg exercise
Lastly, as a skinny fat person, you would benefit more with 3 sets of heavy weight. Heavy set means lifting weight that you could lift properly for 4 to 6 reps
Stop trying to do fat loss and muscle gain at the same time, you'll achieve nothing
1. Flat Bench Press - 1 set x 8 reps x 132 lbs
1 set x 10 reps x 121 lbs
1 set x 12 reps x 110 lbs
2. Incline Flyes - 1 set x 8 reps x 25 lbs
1 set x 10 reps x 20 lbs
1 set x 12 reps x 16.5 lbs
3. Chins - 1 set x 8 reps x -8
1 set x 10 reps x -9
1 set x 12 reps x -10
4. Machine Rows - 1 set x 8 reps x 110 lbs
1 set x 10 reps x 100 lbs
1 set x 12 reps x 90 lbs
5. Standing Barbell Curls - 1 set x 8 reps x 60 lbs
1 set x 10 reps x 50 lbs
1 set x 12 reps x 40 lbs
6. Concentration Curls - 1 set x 8 reps x 20 lbs
1 set x 10 reps x 20 lbs
1 set x 12 reps x 20 lbs
7. Crunches/Toes to Heaven/Elbows to Knees -
1 set x 20/20/20 reps x bodyweight
1 set x 20/20/20 reps x bodyweight
1 set x 20/20/20 reps x bodyweight
8. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 12 reps x bodyweight
1 set x 10 reps x bodyweight
9. Dips - 1 set x 8 reps x -8
1 set x 10 reps x -9
1 set x 12 reps x -10
10. Back Hyperextensions - 1 set x 15 reps x bodyweight
1 set x 12 reps x bodyweight
1 set x 10 reps x bodyweight
10 minutes - 2 min. run/1 min. walk
1. Squats - 1 set x 8 reps x 150lbs
1 set x 10 reps x 140lbs
1 set x 12 reps x 130lbs
2. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand
3. Machine Row- 1 set x 8 reps x 120lbs
1 set x 10 reps x 110lbs
1 set x 12 reps x 100lbs
4. Leg Curls- 1 set x 8 reps x 75lbs
1 set x 10 reps x 60lbs
1 set x 12 reps x 60lbs
5. Leg Extensions- 1 set x 8reps x 90lbs
1 set x 10 reps x 75lbs
1 set x 12 reps x 75lbs
6. Back Hyperextensions- 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
7. Lateral Pulldowns- 1 set x 8 reps x 90lbs
1 set x 10 reps x 80lbs
1 set x 12 reps x 70lbs
8. Lateral Raises- 1 set x 8 reps x 25 lbs per hand
1 set x 10 reps x 20 lbs per hand
1 set x 12 reps x 25 lbs per hand
1. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand
2. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 105lbs
1 set x 15 reps x 105lbs
3. Lateral Pulldowns
5. Barbell Press - 1 set x 8 reps x 130lbs
1 set x 10 reps x 110lbs
1 set x 12 reps x 100lbs
6. Incline Press - 1 set x 8 reps x 110lbs
1 set x 10 reps x 100 lbs
1 set x 12 reps x 90lbs
7. Dumbbell Flyes - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20 lbs/hand
8. Standing Calf Raises - 1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 45lbs/hand
9. EZ Barbell Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs
10. Decline Press - 1set x 8 reps x 110lbs
1 set x 10reps x 100 lbs
1 set x 12 reps x 90 lbs
Warm Up for all exercises: 50% of last heaviest weight lifted x max reps made
1. Squats - 1 set x 8 reps x 150lbs
1 set x 10 reps x 140lbs
1 set x 12 reps x 130lbs
2. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand
3. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs
4. Leg Curls- 1 set x 10reps x 80lbs
1 set x 12 reps x 70lbs
1 set x 15 reps x 70lbs
5. Leg Press 1 set x 10reps x 230lbs
1 set x 12 reps x 210lbs
1 set x 15 reps x 200lbs
6. Deadlift -1 set x 8 reps x 90lbs
1 set x 10 reps x 70lbs
1 set x 12 reps x 60lbs
7. Lateral Pulldowns- 1 set x 8 reps x 90lbs
1 set x 10 reps x 80lbs
1 set x 12 reps x 70lbs
8. Lateral Raises- 1 set x 8 reps x 25 lbs per hand
1 set x 10 reps x 25 lbs per hand
1 set x 12 reps x 20 lbs per hand
Cardio: 5 min walk, 5 mins jog/run.
Warmup: 50% of highest weight used x max reps done
1. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand
2. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 105lbs
1 set x 15 reps x 105lbs
3. Lateral Pulldowns- 1 set x 8 reps x 120lbs
1 set x 10 reps x 110lbs
1 set x 12 reps x 100lbs
4. Barbell Press - 1 set x 8 reps x 130lbs
1 set x 10 reps x 110lbs
1 set x 12 reps x 100lbs
5. Incline Press - 1 set x 8 reps x 110lbs
1 set x 10 reps x 100 lbs
1 set x 12 reps x 90lbs
6. Dumbbell Flyes - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20 lbs/hand
7. Standing Calf Raises - 1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 45lbs/hand
8. EZ Barbell Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs
9. Decline Press - 1set x 8 reps x 110lbs
1 set x 10reps x 100 lbs
1 set x 12 reps x 90 lbs
Cool down: 5 mins walk, 5 mins run.
Warmup: 50% of highest weight used x max reps done
1. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand
2. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 105lbs
1 set x 15 reps x 105lbs
3. Lateral Pulldowns- 1 set x 8 reps x 120lbs
1 set x 10 reps x 110lbs
1 set x 12 reps x 100lbs
4. Barbell Press - 1 set x 8 reps x 130lbs
1 set x 10 reps x 110lbs
1 set x 12 reps x 100lbs
5. Incline Press - 1 set x 8 reps x 110lbs
1 set x 10 reps x 100 lbs
1 set x 12 reps x 90lbs
6. Dumbbell Flyes - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 20lbs/hand
1 set x 12 reps x 20 lbs/hand
7. Standing Calf Raises - 1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 45lbs/hand
1 set x 30 reps x 45lbs/hand
8. EZ Barbell Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs
9. Decline Press - 1set x 8 reps x 110lbs
1 set x 10reps x 100 lbs
1 set x 12 reps x 90 lbs
Cool down: 5 mins walk, 5 mins run.
1. Squats - 1 set x 8 reps x 150lbs
1 set x 10 reps x 140lbs
1 set x 12 reps x 130lbs
2. Leg Curls- 1 set x 10 reps x 75lbs
1 set x 12 reps x 60lbs
1 set x 15 reps x 60lbs
3. Leg Extensions- 1 set x 10reps x 90lbs
1 set x 12 reps x 75lbs
1 set x 15 reps x 75lbs
4. Standing Calf Raises - 1 set x 30 reps x 50lbs/hand
1 set x 30 reps x 50lbs/hand
1 set x 30 reps x 50lbs/hand
5. Seated Calf Raises - 1 set x 20 reps x 45lbs
1 set x 20 reps x 70lbs
1 set x 20 reps x 70lbs
6. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand
7. Lateral Raises- 1 set x 8 reps x 25 lbs per hand
1 set x 10 reps x 25 lbs per hand
1 set x 12 reps x 20 lbs per hand
8. Dumbell Shrugs - 1 set x 10 reps x 55lbs/hand
1 set x 12 reps x 50lbs/hand
1 set x 15 reps x 50lbs/hand
9. Triceps Pushdowns - 1 set x 8 reps x 80lbs
1 set x 10 reps x 70lbs
1 set x 12 reps x 70lbs
10. One-Arm Cable Pushdowns - 1 set x 8 reps x 40lbs/hand
1 set x 10 reps x 30lbs
1 set x 12 reps x 30lbs
5 min walk, 5 min run.
1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs
2. Flat Bench Press - 1 set x 8 reps x 110lbs
1 set x 10 reps x 100lbs
1 set x 12 reps x 90lbs
3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25 lbs/hand
1 set x 12 reps x 20 lbs/hand
4. Standing Shoulder Press- 1 set x 8 reps x 30lbs per hand
1 set x 10 reps x 30lbs per hand
1 set x 12 reps x 25lbs per hand
5. Chins- 1 set x 8 reps x 145lbs (-8)
1 set x 10 reps x 139lbs (-9)
1 set x 12 reps x 133lbs (-10)
7. EZ Barbell Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs
Warmup: 50% of highest weight used x max reps done
1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs
2. Flat Bench Press - 1 set x 8 reps x 110lbs
1 set x 10 reps x 100lbs
1 set x 12 reps x 90lbs
3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25 lbs/hand
1 set x 12 reps x 20 lbs/hand
4. Seated Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs
5. Chins- 1 set x 8 reps x 145lbs (-8)
1 set x 10 reps x 139lbs (-9)
1 set x 12 reps x 133lbs (-10)
6. Hammer Curls - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25 lbs/hand
1 set x 12 reps x 20 lbs/hand
7. Crunches/Toes to Heaven/Elbow to Knees - 1 set x 20/20/20 reps x bodyweight
1 set x 20/20/20 reps x bodyweight
1 set x 20/20/20 reps x bodyweight
8. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
Warmup: 50% of last highest weight lifted x max reps
1. Machine Row- 1 set x 10 reps x 120lbs
1 set x 12 reps x 110lbs
1 set x 15 reps x 100lbs
2. Flat Bench Press - 1 set x 8 reps x 110lbs
1 set x 10 reps x 100lbs
1 set x 12 reps x 90lbs
3. Incline Flyes- 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25 lbs/hand
1 set x 12 reps x 20 lbs/hand
4. Leg Raises - 1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
1 set x 15 reps x bodyweight
5. Chins- 1 set x 6 reps x bodyweight
1 set x 5 reps x bodyweight
1 set x 4 reps x bodyweight
6. Crunches/Toes to Heaven/Elbow to Knees - 1 set x 20/20/20reps x bodyweight
1 set x 20/20/20 reps x bodyweight
1 set x 20/20/20 reps x bodyweight
7. EZ Barbell Curls - 1 set x 8 reps x 60lbs
1 set x 10 reps x 50lbs
1 set x 12 reps x 40lbs
8. Hammer Curls - 1 set x 8 reps x 25lbs/hand
1 set x 10 reps x 25lbs/lhand
1 set x 12 reps x 20lbs/hand