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    Black Ops v2.0

    Uploaded by

    chumchum
    This document outlines a full body workout split into Push, Pull, Legs, and Abs routines. Each day focuses on different compound and isolation exercises for each muscle group. Exercise instructions include sets and reps. Punishment exercises are also included at the end of each day, combining different movements with short rest periods to increase intensity. The goal is to perform each routine 2 times per week with 5 minutes of rest between sets and exercises.

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    © All Rights Reserved
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    Black Ops v2.0

    Uploaded by

    chumchum
    183 views2 pages
    This document outlines a full body workout split into Push, Pull, Legs, and Abs routines. Each day focuses on different compound and isolation exercises for each muscle group. Exercise instructions include sets and reps. Punishment exercises are also included at the end of each day, combining different movements with short rest periods to increase intensity. The goal is to perform each routine 2 times per week with 5 minutes of rest between sets and exercises.

    Original Description:

    Gym Routine for advanced

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    This document outlines a full body workout split into Push, Pull, Legs, and Abs routines. Each day focuses on different compound and isolation exercises for each muscle group. Exercise instructions include sets and reps. Punishment exercises are also included at the end of each day, combining different movements with short rest periods to increase intensity. The goal is to perform each routine 2 times per week with 5 minutes of rest between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    183 views2 pages

    Black Ops v2.0

    Uploaded by

    chumchum
    This document outlines a full body workout split into Push, Pull, Legs, and Abs routines. Each day focuses on different compound and isolation exercises for each muscle group. Exercise instructions include sets and reps. Punishment exercises are also included at the end of each day, combining different movements with short rest periods to increase intensity. The goal is to perform each routine 2 times per week with 5 minutes of rest between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Push 1

    Pushups 10-15x between every exercise


    Benchpress 3x 8
    Wide-Grip Dips 3x Failure
    Arnold Press 3x 12
    Tricep Underhand Pushdown 3x 15
    Tango Uniform Yenkee 3x 8
    Dumbell Shoulder Press 3x 8

    PUNISHMENT
    Pushup Twist + Slow Dips 30sec pushup and twist to left/right at the top, 30sec slow dips every 5th dip really slow. --> Failure

    Pull 1
    Deadlift 1x 10, 1x 8, 1x 6
    Close Grip Chin-Ups 3x -> Failure (Bodyweight +)
    Dumbell One Row 1x 12, 1x 8, 1x 6
    Pullups 3x -> Failure (Bodyweight +)
    Barbell Skull Crusher 3x 8-12 rep
    Dumberll Hammer Twist Curl 2x 8, 1x -> Failure
    Rope Face Pulls 3x 10

    PUNISHMENT
    Barbell shrugs (Nonstop) 1x 10 + Hold for 10 sec, 1x 9 + Hold for 9 sec, 1x 8 ... ETC to 1x 1 + Hold for 1 sec

    Legs 1
    Front Squat 2x 8, 1x 4
    Hack Squat 3x 10-12
    Bulgarian Split Squat 2x 8, 1x 4
    Walking Lunges 3x 20 each leg
    Calf Raises 4x 15

    PUNISHMENT
    Squat + Stiff Legged Deadlift 1x 10 Squat last rep hold for 10 sec, 1x 10 Stiff Deadlift last rep hold 10 sec
    1x 8 Squat last rep hold for 8 sec, 1x 8 Stiff Deadlift last rep hold 8 sec
    1x 4 Squat last rep hold for 4 sec, 1x 4 Stiff Deadlift last rep hold 4 sec
    1x 2 Squat last rep hold for 2 sec, 1x 2 Stiff Deadlift last rep hold 2 sec

    Abs 1
    Sit-Ups 10x
    Flutter Kicks 10x
    Leg Raises 10x
    Air Bike Crunches 10x
    Knee Crunches 10x
    Crunch Kicks 10x
    Plank Arm Raises 10x
    Elbow Plank 30sec
    Climbers 10x
    Do 3 - 5 Sets, 5 min rest between

    Push 2
    Pushups 10-15x between every exercise
    Incline Bench 1x 10, 1x 8, 1x 6
    Military Press 3x 10
    Laterial Raise 3x 10
    Tricep Pushdown 4x 10
    Dumbell Benchpress On The Floor, Heavy 3x 6-8
    Close Grip Bench Press 3x 10
    PUNISHMENT
    Weighted Pusup Put 10-20kg plate on your back. Every 5th pushup you hold down for 5sec. Repeat ->Failure

    Pull 2
    Rack Deadlift 3x 8-10
    Pullups 3x -> Failure (Bodyweight +)
    Preacher Curls Dumbells 1x 10, 1x 8, 1x 6
    Barbell Curls 2x 8, 1x -> Failure
    Rope Face Pulls 3x 10
    Laterial Pulldown 3x 10
    Pendlay Rows 3x 8

    PUNISHMENT
    Curl + Hammer Curl + Hammer Twist DROPSET 10x Curl, 10x Hammer, 10x HammerTwist @ 10Kg
    10x Curl, 10x Hammer, 10x HammerTwist @ 9Kg
    10x Curl, 10x Hammer, 10x HammerTwist @ 8Kg
    ... Until 1Kg -> Failure

    Legs 2
    Squat 3x 8
    Leg Press 4x 10
    Romanian Deadlift 3x 8
    Leg Extension 3x 10
    Goblet Squat 3x 10

    PUNISHMENT
    Forward lunge + Single leg Deadlift + side lunge 4x 10 per workout, 3 sets

    Abs 2
    Crunches 15x
    Scissors 15x
    Star Plank 30sec
    Cross Crunches 15x
    Side Plank Crunches 15x
    Wipers 15x
    Climber Taps 15x
    Sitting Twists 15x
    Do 3 - 5 Sets, 5 min rest between

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