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    Workoutplan

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    therandomneon
    The document outlines a 6 day workout split with push, pull and leg days. Each day focuses on different muscle groups and includes exercises, sets and reps. Warm up sets are followed by working sets with decreasing reps as fatigue sets in. Supersets and drop sets are used on some exercises to further challenge muscles.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Workoutplan

    Uploaded by

    therandomneon
    6 views3 pages
    The document outlines a 6 day workout split with push, pull and leg days. Each day focuses on different muscle groups and includes exercises, sets and reps. Warm up sets are followed by working sets with decreasing reps as fatigue sets in. Supersets and drop sets are used on some exercises to further challenge muscles.

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    Workout plan

    Original Title

    workoutplan

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    The document outlines a 6 day workout split with push, pull and leg days. Each day focuses on different muscle groups and includes exercises, sets and reps. Warm up sets are followed by working sets with decreasing reps as fatigue sets in. Supersets and drop sets are used on some exercises to further challenge muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    6 views3 pages

    Workoutplan

    Uploaded by

    therandomneon
    The document outlines a 6 day workout split with push, pull and leg days. Each day focuses on different muscle groups and includes exercises, sets and reps. Warm up sets are followed by working sets with decreasing reps as fatigue sets in. Supersets and drop sets are used on some exercises to further challenge muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Push day 1:

    1. Barbell Press (incline or flat)


    a. 2 Heavy sets 5-8 reps, one back off set 10-12 reps
    2. Alternated dumbbell shoulder press
    a. 3 working sets higher volume, 10-12 reps
    3. Any form of chest flies supper set with triceps extensions
    a. 3 sets 10-12 reps flies
    b. 4 sets 7-10 reps extentions
    4. Lateral raises
    a. 4 sets 10 -12 reps rest time under 1 min
    5. Dips (try and stay upright keep tension on triceps over chest)
    a. 3 sets to failure

    Pull day 1:
    1. Pull Downs
    a. 2 warm up sets, then 3 working sets 8-10, drop set last set
    2. Bent over rows
    a. 2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 reps
    3. Slight incline seated dumbbell curls
    a. 4 working sets 10-12 reps
    4. Pull ups
    a. 3 sets to failure
    5. EZ bar curls
    a. 2 sets 8-10 reps then 2 sets of 40 second sets

    Leg day 1:
    1. Lunges
    a. 3 warm up sets, 3 working sets weighted 12-15 steps each leg
    2. RDL’s or Deadlift
    a. 2 warm up sets, 3 working sets 10-12 reps, 6-8 if deadlift
    3. Hips Thrusts or glute kick backs
    a. 3 working sets 10-12 reps
    4. Seated calf raises **superset last 4 sets
    a. 6 sets of 10-12 reps
    5. Hamstring curls
    a. 2 sets 8-10 reps then 2 sets of 40 second sets
    Push day 2:
    1. Close grip bench press
    a. 3 working sets of 8-10 reps
    2. Standing barbell press
    a. 3 working sets of 10-12 reps
    3. Pec Deck flies
    a. 1 set 8-10 reps then 2 sets of 40 second sets
    4. Overhead Triceps movement
    a. 3 sets of 10 -12 reps
    5. Lateral Raises Super set with some form of push ups
    a. 4 sets 10-12 reps LR
    b. 3 sets to failure for push ups

    Pull day 2:
    1. Pull ups
    a. 3sets to get blood moving (while warming up with rack pulls)
    2. Rack pulls
    a. 3 warm up sets, 2 working sets 8-10 reps
    3. Hammer curls
    a. 3 sets of 10-12 reps
    4. Reverse grip row or pull down
    a. 3 sets of 10-12 reps
    5. Cable curls
    a. 3 sets 10-12 reps
    6. Cable rows
    a. 2 drop sets total 20 reps each
    7. Dumbbell curls
    a. Run the rack to failure

    Leg day 2:
    1. Squats
    a. 3 warm up sets, 3 sets 8-10 reps, 1set 4-6 reps
    2. Leg Press superset calves
    a. 2sets 40 second sets for leg press
    b. 2 sets calf raises to failure
    3. Hip adductors
    a. 4 sets 10-12 reps
    4. Standing calf raises
    a. 4 sets 10-12 reps then bounce reps to failure
    5. Quad extensions
    a. 2 sets 10-12 reps then 2 sets triple drop set

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