This document outlines a 12 week chest and back focused workout program. It includes 4 day splits with different exercises targeted at muscles like lats, triceps, quads, hamstrings, chest, biceps and shoulders. It also includes progression of weight and reps over the weeks for each exercise.
This document outlines a 12 week chest and back focused workout program. It includes 4 day splits with different exercises targeted at muscles like lats, triceps, quads, hamstrings, chest, biceps and shoulders. It also includes progression of weight and reps over the weeks for each exercise.
This document outlines a 12 week chest and back focused workout program. It includes 4 day splits with different exercises targeted at muscles like lats, triceps, quads, hamstrings, chest, biceps and shoulders. It also includes progression of weight and reps over the weeks for each exercise.
This document outlines a 12 week chest and back focused workout program. It includes 4 day splits with different exercises targeted at muscles like lats, triceps, quads, hamstrings, chest, biceps and shoulders. It also includes progression of weight and reps over the weeks for each exercise.
handles) Day 1 Upper Back Bench DB upper back row 2 4 to 8 reps
Triceps Unilateral Triceps pushdown 2 4 to 8 reps
Triceps Tbar triceps pushdown 2 4 to 8 reps
Muscle Group Exercise Sets Reps Hams Leg Curl 2 4 to 8 reps
Quads Quad focused Leg press 2 4 to 8 reps
Day 2 Quads Leg extension 2 4 to 8 reps
Calves Calf raises 2 4 to 8 reps
Adductors Hip adductor machine 1 4 to 8 reps
Muscle Group Exercise Sets Reps Chest Machine Chest Press 2 4 to 8 reps
Chest Unilateral High-Low cable press 2 4 to 8 reps
Day 3 Chest Pec dec 1 4 to 8 reps
Biceps Preacher Curl 2 4 to 8 reps
Brachialis Brachiradialis Preacher Hammer Curl 2 4 to 8 reps
Muscle Group Exercise Sets Reps
Chest Incline smith machine press 2 4 to 8 reps
Upper Back Machine chest supported row 2 4 to 8 reps
(horizontal handles)
Day 4 Upper Back Machine chest supported row 2 4 to 8 reps (horizontal handles)
Shouder Machine Shoulder press 2 4 to 8 reps
Day 4 Shoulder Lateral raise machine 2 4 to 8 reps
Hams Barbell Rdl 2 4 to 8 reps
Week 1 Rest (Minutes) Set 1 Set 2 3+ minutes 40 - 8 reps 40 - 7 reps
3+ minutes 80 - 9 reps 90 - 8 reps
3+ minutes 12.5 - 8 reps 12.5 - 7
reps
3+ minutes 25 - 10 reps (form was 25 - 9
wrong) reps
3+ minutes 65 - 7 reps Rest (Minutes) Set 1 Set 2 3+ minutes 65-7 65-5
3+ minutes 95-13 120-8
3+ minutes 70-10 70-9
3+ minutes 90-10 100-8
3+ minutes 40-8 40-7
Rest (Minutes) Set 1 Set 2 3+ minutes 80-8 80-7
3+ minutes 55-8 (form was wrong) 55-7
3+ minutes 3+ minutes 25-9 25-8
3+ minutes
Rest (Minutes) Set 1 Set 2
3+ minutes 35-6 35-4
3+ minutes 60-9 70-7
3+ minutes 60-9 70-7
3+ minutes 65-4 60-6
3+ minutes 30-8 30-5
3+ minutes 25-7 Week 1 Week 2 Week 3 Week 4 Note Set 1 Set 2 Set 1 Set 2 Set 1 35-6 35-5 35-7 35-6 35-7 Push against the pad, don’t overstretch your back, pull to the side of your body without getting past 90-7 90-5 90-7 90-5 90-8 your torso. Elbow shouldn’t be too flexed, 90° is good 15-6 15-5 15-7 15-5 15-8
One working arm, the other is to stabilize yourself 20-7 20-5 20-7 20-6 20-8 by grabbing on the pole. Use D handle
65-7 65-7 65-5 65-7
Note Set 1 Set 2 Set 1 Set 2 Set 1 65-7 65-5 65-8 65-6 65-7
Place your feet low enough so you can achieve full 130-6 130-5 130-8 130-7 135-7 knee flexion without low back and heels lifting
75-8 75-7 75-8 75-7 75-9
Hold the stretched position for 4-5 seconds 100-9 110-8 120-9 120-8 120-8
Seat the seat so your feet are apart (as much as you 45-6 45-4 45-6 45-4 45-7 can handle), and focus on the squeeze Note Set 1 Set 2 Set 1 Set 2 Set 1 Have the seat setup inline with your 80-9 80-8 85-7 85-6 85-7 'nipple' when arms are in front 55-12 One working arm, the other is to stabilize yourself (week 2 by grabbing on the pole. Use D handle, pull towards form was 60-7 50-8 55-6 55-7 below your belly button and a bit inward. still Have the seat setup inline with your wrong) 60-6 60-7 60-7 'nipple' when arms are in front
30-6 30-5 30-6 30-5 30-6
On preacher machine, use the inner handles, not the 35-5 30-6 30-6 30-5 30-6 ones you used for preach bi curl
Note Set 1 Set 2 Set 1 Set 2 Set 1
35-7 35-6 35-7 35-6 35-4
75-7 75-6 75-8 75-7 80-6
75-7 75-6 75-8 75-7 80-6
65-5 65-4 65-5 65-4 65-6
30-7 30-6 30-7 30-6 30-8
You can do either b stance or regular 30-8 db rdl 35-6
Week 4 Week 5 Week 6 Week 7 Week 8 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 35-6 35-7 35-7
90-7 95-6 95-5
15-7 15-8 15-7
25-6 20-9 20-8
65-6 65-8 65-6
Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 65-5 65-7 65-6
135-6 140-8 140-7
75-7 80-7 80-6
120-6 125-8 125-6
45-5 45-6 45-4
Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 85-6 85-7 85-6
55-6 55-8 55-7
60-7
30-5 30-7 30-6
30-5 30-7 30-6
Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
